Understanding Split Nights and How to Help Your Baby Sleep Better
Sleep disruptions are a common concern for many parents, but split nights can be particularly challenging. Unlike typical night wakings, a split night is when a baby wakes up for extended periods, usually 2-3 hours, and seems wide awake. Typically this will occur around 12am — in the middle of the night stages of sleep and last until 2 – 3am before a baby finally falls back to sleep. This often indicates that the baby’s sleep pressure and circadian rhythms are out of sync.
Common Causes of Split Nights
Understanding the root causes of split nights is the first step to resolving them. Here are three common reasons:
- Too Much Daytime Sleep
Babies have varying sleep needs, but sometimes they may be getting too much sleep during the day. If your baby is napping excessively, they may not build up enough sleep pressure to stay asleep at night. Keeping a sleep log can help identify if daytime sleep needs to be adjusted. - Dropping a Nap
As babies grow, their overall sleep needs decrease, which can mean it’s time to drop a nap. Even if they are still taking all their naps, they may not have enough sleep pressure for nighttime sleep. Longer awake periods during the day can help ensure they are tired enough to sleep through the night. - Early Bedtime
An early bedtime might seem beneficial, but if your baby isn’t staying awake long enough before bedtime, it can lead to split nights. Babies typically need about 13 hours of daytime (including naps). Putting them to bed after only 11.5-12 hours of wakefulness can result in prolonged overnight wakings.
Tips to Resolve Split Nights
Dealing with split nights can be tough, but here are three tips that can help:
- Monitor Daytime Sleep and Nap Transitions
Keep an eye on how much your baby sleeps during the day. If they are napping too much, gradually reduce the daytime sleep. Additionally, assess if it’s time to transition from three naps to two or from two naps to one, depending on their age and sleep needs. - Wake Your Baby in the Morning
It might seem counterintuitive, especially if you’ve been up during the night, but waking your baby by 6:30 or 7 AM can help regulate their sleep patterns. Consistent wake times help in syncing their internal clock and maintaining a balanced sleep-wake cycle. - Adjust Bedtime
If naps are on track, consider shifting bedtime a bit later. A longer period of wakefulness before bed increases sleep pressure, helping your baby stay asleep throughout the night.
Managing split nights requires patience and consistency, but by understanding the causes and applying these tips, you can help your baby (and yourself) achieve better sleep. If you are struggling with split nights with a baby I would suggest really looking at their overall Sleep Needs! If this feels overwhelming, I am here to help — you can always book a consult together — If you have a toddler, I would really look at the day time sleep and whether they truly need the nap!
Sleep can be a really tricky thing and when they are awake for long periods at night I completely understand how exhausting and awful this can be for everyone!! I am here if you need to talk through the reasons this may be happening and decide on a solution together!
