A Parent's Handbook to False Starts
Picture this: you've just put your little one down to sleep, and you're finally looking forward to some well-deserved relaxation. But, wait! Suddenly, your baby wakes up just 30 minutes later, seemingly for no reason at all. It's like their internal sleep switch has been flipped back to 'awake mode,' and you find yourself wondering, "What just happened?"
What is a false start?
A false start refers to a scenario where a child awakens either after completing just one sleep cycle, typically lasting between 30 to 60 minutes. It can also occur when your little one wakes around 10-20 minutes after initially falling asleep. This abrupt interruption to their sleep can often be puzzling and challenging for both parents and little ones.
Age and Common Occurrence
False starts are especially common in babies and toddlers between the ages of 6 months and 2 years. Just when you thought you had their bedtime routine perfected, these little bundles of energy throw you a curveball. It's all part of their sleep journey toward independence and exploring the world around them.
Why Does It Happen?
Several factors can contribute to this phenomenon. Some common culprits include:
Overstimulation: Perhaps your baby had an eventful day filled with new experiences, sights, and sounds. All that excitement can make it hard for them to settle down.
Over-Tiredness: Paradoxically, when a child is overly tired, their body might produce stress hormones (cortisol) that disrupt their sleep. It's like they're too wound up to relax.
Separation Anxiety: As children grow and develop attachments, they may experience separation anxiety when it's time to sleep alone.
Scheduling Issues: Sometimes, a small shift in your child's daily routine can throw off their internal sleep clock.
Pain/Discomfort: Teething, tummy troubles, or other discomforts can interrupt a peaceful slumber.
Under-Tiredness: If your child didn't expend enough energy during the day, they might not be ready for a full night's sleep just yet.
Hunger: A growling tummy can be a major sleep disruptor, even if your child seemed full at bedtime. Getting their caloric intake up during the day, will make sure they are not waking after falling asleep for increased night feeds.
Sudden Burst of Energy: Kids are full of surprises, and sometimes they're hit with a sudden burst of energy just when you thought they were winding down.
Putting an End to False Starts
Dealing with false starts can be challenging, but there are strategies that can help you and your child get back on track:
Calm Environment: Create a soothing bedtime routine that includes dim lighting, soft music, and comforting rituals to signal it's time for sleep.
Manage Stimulation: Limit stimulating activities before bedtime, such as screen time (at least 2 hours before bed) or rowdy play.
Consistency is Key: Stick to a consistent bedtime routine and schedule. Predictability helps your child's body recognize when it's time to sleep. Do the same routine in the same order every night.
Provide Comfort and Reassurance: If your child wakes up, offer them comfort and reassurance to help them settle back down. A cuddle or a favorite stuffed animal when developmentally appropriate can work wonders.
Adjust Their Schedule: Ensure your child gets enough daytime activity and outdoor play to build up sleep pressure, making them more ready for a good night's sleep. If false starts are persisting seek guidance to ensure they are getting the correct amount of wake and sleep hours for their age in a 24-hour period.
Every child is on their own sleep adventure. Embrace the learning process, and don't be discouraged by occasional false starts. Keep experimenting with these strategies, and remember that change takes time. Soon enough, you'll master the art of soothing bedtime, making those false starts a distant memory.
By: Dr. Laura Daniels PT, DPT, Certified Pediatric Sleep Consultant
