What are false starts and how can you fix them?

Babies are amazing. We feel a love like we’ve never known when they enter our lives. But when it comes to sleep, our little bundles of joy can sometimes throw a curveball at parents with something called"false starts", as we call them in the sleep coaching world. If you've ever experienced your baby falling asleep only to wake up shortly after, you're not alone. In this blog post, we'll dive into the world of false starts in babies' sleep, exploring why they happen and, most importantly, how to tackle them with patience, understanding and some gentle sleep training.

What is a false start?

Picture this: You've finally managed to put your little one to sleep, and you're silently cheering for your parenting powers (and maybe even feeling a little smug, as well as relieved). But alas, just as you're settling into a movie/eating dinner, or attempting to tackle that ever-growing pile of laundry, you hear it—a soft whimper followed by an all-out cry. Your baby's sleep has been cut short, and you find yourself groaning, "Not again. What’s wrong now?!?" It feels like your child is simply treating bedtime like another nap.

False starts, also known as sleep cycle transitions, are a common occurrence in babies' sleep patterns. Just like adults, babies have sleep cycles that include both light and deep sleep phases. However, their sleep cycles are much shorter—about 40 to 50 minutes compared to an adult's 90minutes. This means that when your baby transitions from a deep sleep phase to a lighter one, they might briefly wake up or stir, leading to those unexpected cries. Unlike adults, babies haven't mastered the skill of how to put themselves back to sleep, which is where some gentle sleep coaching could come in handy!

Why do false starts happen?

Understanding why false starts happen is a key step in finding effective solutions. Here are some common reasons behind these sleep disruptions.

• ‍Developmental changes: Babies grow and develop rapidly, and these changes can affect their sleep patterns. Growth spurts, teething, and cognitive advancements can all contribute to interrupted sleep.‍
• Over-tiredness: Paradoxically, an overtired baby can have a harder time staying asleep. When babies get overly tired, their bodies release stress hormones that can interfere with their ability to settle into deep sleep. This can counteract their melatonin production and makes it really hard for them to fall back asleep.‍
• Under tiredness: Even more annoyingly, under-tiredness can be at play. Your baby is tired enough to fall asleep, but not tired enough (therefore not having enough sleep pressure)to stay asleep. Know your baby’s sleep readiness and sleep cues to help you figure out which.‍
• Sleep associations: If your baby relies on specific conditions or sleep props (such as being rocked or nursed) to fall asleep initially, they might struggle to transition between sleep cycles without these same conditions present.‍
• Your baby is still very young (under 3-4 months) so therefore hasn’t yet learned to link their sleep cycles. In babies of this age, short naps and false starts are very common. Often younger babies need a later bedtime, so aim for a 9-10 pm bedtime. This is really just reframing for you as the parent- your baby’s sleep itself isn’t changing. Sleep coaching and sleep training isn't recommended for babies under 16-18 weeks, we aim to lay foundations for solid sleep at this age.‍

Solving false starts

• ‍Optimal sleep environment. Create a consistent routine using the tools in your sleep training toolbox. White noise, blackout blinds and temperature regulation.‍
• Consistent bedtime Routine: Establish a calming bedtime routine that signals to your baby that it's time to wind down. This could include activities like a warm bath, baby massage, gentle lullabies, and a cosy bedtime story. Consistency is key in sleep training.‍
• Teaching self-settling: Gradually encourage your baby to fall asleep on their own by putting them down when they're still awake. This helps them learn to self-settle and resettle during sleep cycle transitions. There are many techniques we use in sleep coaching to help babies, ranging from comfort & reassure to micro-steps.‍
• Avoid over-tiredness (& under-tiredness!): Watch for your baby's sleep cues and put them down for naps and bedtime before they become overly tired. Consistent sleep schedules can work wonders in preventing over-tiredness/under-tiredness. Again, in sleep training, consistency is key.‍
• Gentle response: When your baby experiences a false start, provide comfort without making it a big drama. A gentle pat, reassuring shushes, or soft touch can help soothe them back to sleep. Use the method of soothing that you have already decided on in your sleep coaching journey, to maintain consistency.‍
• Trial and Error: Remember that every baby is unique. What works for one might not work for another. Be patient and open to trying different strategies until you find what helps your baby sleep better.

Navigating false starts in your baby's sleep feels like a challenging puzzle, but armed with understanding, knowledge, and the right tools in your toolkit, you can piece it together and solve it. Remember, your baby's sleep patterns will evolve as they grow, and flexibility is key. By creating a nurturing sleep environment, establishing healthy sleep associations, and responding with love and patience, you'll help your little one transition through any sleep issues they may have.