If you’ve ever found yourself awake in the middle of the night with a wide-eyed, alert baby or toddler, you might be dealing with what’s known as a "split night." This is when your little one wakes up during the night and stays awake for hours before finally going back to sleep, leaving you feeling just as restless. Let’s dive into why split nights happen and what you can do to help your child sleep soundly.
Why Do Split Nights Happen?
There are a few common reasons why babies and toddlers experience split nights:
1. Daytime Sleep Balance
Too much or too little daytime sleep can be a big factor in nighttime wakefulness. If your child is sleeping too much during the day, they may not feel the need for long stretches of sleep at night. On the other hand, not enough daytime sleep can cause overtiredness, which leads to difficulty staying asleep. Finding the right balance of naps and adjusting their schedule according to age can help reduce these disruptions.
2. Too Early of a Bedtime
Sometimes parents put their baby to bed earlier, especially if the baby seems fussy or didn’t nap well that day. While this might seem like a quick fix, an early bedtime can result in a child waking up in the middle of the night feeling fully rested, thinking it’s time to start their day. Gradually shifting bedtime later, when appropriate, can help prevent this.
3. Developmental Milestones
As exciting as it is for babies to start crawling, standing, or walking, these new skills can interfere with sleep. During periods of rapid development, babies often wake in the night eager to practice their newfound abilities. Giving your child plenty of opportunities to practice during the day helps satisfy their need to master these skills without disrupting nighttime sleep.
4. Nap Transitions
Split nights may also be a sign that your little one is ready for a nap transition. Babies and toddlers’ sleep needs change over time, and when they are ready to drop a nap, it can result in more nighttime wakefulness. Pay attention to whether your child is resisting naps or waking more frequently at night. Adjusting their nap schedule might be necessary.
5. Independent Sleep Skills
If your child relies on being rocked, fed, or cuddled to sleep, they may struggle to get back to sleep independently during the night. When they wake after a few hours, they expect the same conditions they had when they fell asleep. Encouraging independent sleep skills by creating a consistent bedtime routine can help them learn to settle on their own.
What You Can Do
Evaluate Daytime Sleep: Check whether your child’s naps and overall sleep hours are appropriate for their age. Adjust their schedule to ensure they’re getting enough sleep without overdoing it.
Resist Early Bedtimes: Try to avoid putting your child to bed too early, even if they seem fussy. Keep bedtime consistent and aligned with their age-appropriate needs.
Encourage Practice During the Day: If your little one is learning a new skill like standing or crawling, let them practice during the day so they’re less tempted to do it at night.
Give Them Space: If your baby is content and not upset during a split night, give them some time to settle themselves back to sleep. Avoid stimulating activities, and keep the environment calm and quiet.
Consistency is Key: Whether it's adjusting naps or encouraging independent sleep, consistency is important. It may take a week or so for your child’s body to adjust to a new routine, so be patient!
Conclusion
Split nights can be frustrating, but they are often a normal phase that can be managed with a few adjustments. By fine-tuning your child’s daytime sleep, encouraging independent sleep skills, and keeping their routine consistent, you can help your little one (and yourself!) get back to more restful nights.
Remember, every child is different, so finding the right balance for your little one may take some trial and error—but with patience and persistence, split nights will pass.
If you need more help understanding your child's sleep needs, please do get in touch to see how I can help.