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You’ve just gotten your baby down for bedtime. You head to the kitchen to grab a snack, then sink into the couch to finally relax. But just as you start unwinding, you hear crying from the baby monitor. Your baby is awake—again.
So you head back, rock, soothe, or feed, and try bedtime all over again 🫠.
What gives?
Welcome to the frustrating world of false starts—when your baby wakes up shortly after falling asleep for the night. If bedtime is already a struggle, false starts can make it feel even more exhausting.
Let's learn more about what they are, why they happen, and how to fix them.
What Is a False Start?
A false start happens when your baby wakes up 30 to 60 minutes after being put to bed. This means they’ve completed one sleep cycle but aren’t able to stay asleep by connecting sleep cycles. Some babies have just one false start, while others wake up multiple times within that first hour.
The good news? False starts usually happen for a reason, and they can be fixed!
Here are the three most common causes—and what you can do to stop them:
1. Overtiredness at Bedtime
If your baby is too tired by the time bedtime rolls around, their body releases stress hormones like cortisol and adrenaline, making it harder for them to stay asleep. Not only can overtiredness lead to false starts, but it can also cause frequent night wakings and early morning wake-ups.
Signs of an Overtired Baby at Bedtime
Fussiness before bedtime – If your baby is irritable or agitated before you even start the bedtime routine, you might be missing their ideal sleep window.
Overactive behavior – Some overtired babies seem wired before bed, almost as if they’re fighting off sleep.
Difficulty feeding – An overtired baby may be too fussy to latch or feed well before bed.
Falling asleep too quickly – If your baby is asleep within 5 minutes of being laid down and is also experiencing false starts, overtiredness is likely the culprit.
How to Fix It:
✔️ Move bedtime earlier by 30 minutes for a few nights and see if it helps. If not, shift it another 15 minutes earlier.
✔️ Don’t wait for obvious tired cues (like fussiness or eye rubbing). Instead, aim to put your baby down when they’re calm but getting drowsy.
✔️ Make sure naps are appropriately spaced so your baby isn’t going into bedtime already overtired.
✔️ Ensure you're following age approrpiate wake windows and/or a daily schedule, if you need one, I have a free Wake Window and Sleep Schedule Guide, grab it here!
2. Too Much Daytime Sleep
Daytime sleep is essential for babies, but too much daytime sleep can steal from night sleep. Babies need the right balance of awake time and sleep to build up enough sleep pressure to stay asleep at night.
Signs Your Baby Is Getting Too Much Daytime Sleep
Long naps or excessive daytime sleep that adds up to more than the recommended total for their age.
A long last nap – If your baby takes three or more naps a day, the last nap should be short (30-45 minutes).
Baby is making up for poor night sleep by sleeping a lot during the day.
How to Fix It:
✔️Adjust your baby’s daytime schedule so it aligns with their age-appropriate wake windows (check out my free wake window guide for reference!).
✔️ No nap should exceed 2 hours unless on a 1 nap schedule.
✔️ Gradually adjust nap lengths if needed to ensure they aren’t interfering with nighttime sleep.
3. Lack of Independent Sleep Skills
If your baby’s sleep schedule looks great and overtiredness isn’t the issue, then the likely cause of false starts is a lack of independent sleep skills.
Babies naturally experience partial or full awakenings after each sleep cycle. If they don’t know how to fall back asleep on their own, they’ll call for you to help them settle again—often within that first hour after bedtime.
Signs Your Baby Needs Help with Independent Sleep
Your baby relies on external sleep associations (rocking, feeding, patting, holding, replacing a pacifier).
They wake up 30-60 minutes after bedtime—right in line with the end of a sleep cycle.
They fall asleep fine but wake frequently throughout the night needing help getting back to sleep.
How to Fix It:
✔️ Start working on independent sleep skills by gradually reducing your baby’s reliance on external sleep props.
✔️ Introduce a gentle, responsive sleep plan that aligns with your parenting style.
✔️ If you’re unsure where to start, I can help! I offer 1:1 sleep packages to walk families through this process and provide support every step of the way.
Final Thoughts
False starts can be frustrating, but they don’t have to be a long-term struggle! By tweaking your baby’s schedule, adjusting bedtime, and encouraging independent sleep skills, you can help them settle into longer, more restful nights.
If you're looking for personalized sleep support, I’d love to help! Let’s work together to find the best plan for your baby and get you both sleeping better.
I have many different options to suit your family's needs, learn more here.
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