False Starts
You’ve finally rocked, fed, and snuggled your baby to sleep. You tiptoe out of the room, exhale, and start settling into your evening—only to hear crying 30 minutes later. Again. And again.
Welcome to the world of false starts—those frustrating early evening wake-ups that leave both you and your baby exhausted.
Let’s talk about what causes false starts, why they happen, and how to gently solve them so your baby (and you) can get the rest you need.
What Is a False Start?
A false start is when your baby falls asleep at bedtime, only to wake up crying within the first 30–60 minutes—often before you’ve even had a chance to settle in for the night. These aren’t typical night wakings. They’re more like your baby “testing the waters” of sleep and quickly coming back up to the surface.
False starts usually occur before the first full sleep cycle completes, and they’re common in both infants and young toddlers.
What Causes False Starts?
False starts are usually a symptom—not a standalone problem. Here are the most common reasons:
1. Overtiredness
When a baby is awake too long before bed, their body releases stress hormones (like cortisol), which make it harder to settle and stay asleep.
2. Undertiredness
On the flip side, if your baby’s last nap was too recent or too long, they may not be sleepy enough for consolidated nighttime sleep.
3. Too Much Help Falling Asleep
If your baby is heavily dependent on external soothing (rocking, feeding, bouncing) to fall asleep at bedtime, they may struggle to stay asleep once they cycle into lighter sleep.
4. Discomfort or Gas
Reflux, tummy trouble, teething, or illness can all cause discomfort that interrupts early sleep.
5. Environment Issues
Loud noises, too much light, or a room that’s too hot or too cold can jolt a baby awake early into their sleep.
How to Fix False Starts
The good news? False starts are fixable. It just takes a little observation and consistency.
Check Your Wake Window
Make sure your baby is going to bed at the right time—not overtired, but not undertired. Use these general wake windows as a guide:
3–4 months: 75–120 minutes
5–6 months: 2–2.5 hours
7–10 months: 2.5–3.5 hours
11–14 months: 3–4.5 hours
Adjust your bedtime based on naps, mood, and sleepy cues.
Optimize the Sleep Environment
Keep the room dark (use blackout curtains)
Use white noise to block household sounds
Maintain a cool, comfortable temperature (68–72°F)
Focus on Independent Sleep Skills
If your baby is rocked, fed, or held to sleep every night, consider gradually introducing more independent sleep strategies. This doesn’t mean cry-it-out—it means creating a consistent, calming routine and allowing your baby to learn how to connect sleep cycles without full assistance.
Evaluate Daytime Sleep
Too much daytime sleep (especially late in the day) can lead to bedtime struggles and false starts. Make sure naps are age-appropriate in both number and duration.
Rule Out Discomfort
If false starts are sudden and persistent, check for signs of reflux, teething, gas, or illness. A baby in discomfort often needs comfort and a plan to address the root issue.
When to Get Help
If false starts are happening every night for more than 1–2 weeks, and none of the usual strategies seem to help, it may be time to consult a sleep specialist. Sometimes an outside perspective makes all the difference in identifying the missing piece.
False starts are incredibly common—but they don’t have to be your norm. By observing wake windows, supporting sleep skills, and making small adjustments to your routine, you can help your baby settle into a more restful night.
Remember: this phase is temporary. You’re doing a great job—and better sleep is always within reach.