Many parents are currently facing the frustrating challenge of their baby waking up for long stretches during the night. These prolonged wake periods, often referred to as "split nights," can be exhausting for both parents and babies. But what exactly causes split nights, and how can you address them?

In this post, we’ll explore why your baby may be waking for long periods and what you can do to help them (and yourself) get back on track for a restful night's sleep.

What Are Split Nights?
Split nights occur when a baby wakes up in the middle of the night and stays awake for an extended period—often for one to two hours or even longer. Rather than simply waking briefly and then settling back to sleep (which is normal for all babies), a split night can feel like your baby is alert and ready to start the day in the early hours of the morning.

These prolonged waking periods often happen between sleep cycles and can be confusing and tiring for parents trying to understand why their little one isn’t sleeping through as expected.

Common Reasons for Split Nights
Understanding the cause of split nights is key to solving the issue. There are several potential reasons why your baby may be waking for extended periods:

1. Overtiredness

You might think that keeping your baby awake longer during the day will help them sleep better at night, but overtiredness can actually have the opposite effect. When babies are overtired, their bodies produce stress hormones like cortisol and adrenaline, which make it harder for them to fall asleep and stay asleep. This can lead to frequent night wakings and, in some cases, split nights where your baby struggles to return to sleep.

2. Under-tiredness

On the flip side, if your baby isn’t tired enough by bedtime, they may wake up in the middle of the night, feeling like they’ve had a refreshing nap. Babies, just like adults, need the right amount of sleep pressure to stay asleep through the night. If their daytime naps are too long, or if their wake windows (the time they spend awake between sleeps) aren’t long enough, they might not be ready for a full night’s sleep.

3. Inconsistent Sleep Schedules

Babies thrive on routine, and irregular sleep patterns can contribute to split nights. If their bedtime is constantly changing or naps aren’t consistent, it may disrupt their body’s internal clock, leading to night waking and trouble settling back down.

4. Developmental Milestones

Cognitive and physical developmental leaps, such as learning to crawl, walk, or even talk, can temporarily disrupt your baby’s sleep. During these times, babies may wake up and want to practise their new skills, which leads to longer waking periods at night. These disruptions are usually short-term but can be challenging while they last.

5. Environmental Factors

Sometimes, your baby’s sleep environment might contribute to split nights. Factors like too much light in the room, noises that wake them, or even feeling too hot or cold can cause them to wake up and struggle to fall back asleep. If your baby’s room isn’t optimised for sleep, even small distractions can lead to prolonged periods of wakefulness.

How to Help Your Baby Get Back to Sleep
Once you understand why split nights are happening, there are steps you can take to help your baby settle back into a healthy sleep routine.

1. Ensure Proper Wake Windows

A key to avoiding under-tiredness or overtiredness is getting the timing right for naps and bedtimes. Make sure your baby has age-appropriate wake windows throughout the day. For younger babies, these might be quite short, whereas older babies can stay awake for longer periods. Finding the sweet spot where your baby is tired enough, but not overtired, can help prevent split nights.

2. Create a Consistent Routine

Babies feel secure when they know what to expect. Having a consistent bedtime routine and regular nap times can help regulate their internal clock. A calming wind-down routine—such as bath, book, and cuddles—can signal to your baby that it’s time for sleep.

3. Adjust Daytime Sleep

If your baby is waking for long periods in the night, it might be worth looking at their daytime sleep. Are their naps too long or too short? Do they nap too late in the afternoon? Tweaking their nap schedule can make a big difference. A well-rested baby during the day is often more likely to sleep well at night.

4. Manage Developmental Milestones

If your baby is waking up because they’re working through a developmental milestone, the best thing you can do is be patient and consistent. Offer reassurance but try to keep night-time wakings as quiet and calm as possible. This helps signal that night-time is for sleeping, not playing.

5. Optimise the Sleep Environment

Ensure your baby’s room is dark, quiet, and cool enough for sleep. Blackout blinds can help prevent early morning light from waking them too early. A white noise machine can drown out household noises that might wake them. And be sure they’re comfortable in their sleepwear and bedding.

Split nights can be challenging, but with a bit of detective work, you can usually pinpoint the cause and take steps to resolve it. The key is to create a balance between daytime naps and night-time sleep, keep routines consistent, and provide an optimal sleep environment for your baby.

If you need help along the way, don't hesitate to reach out to The Little Sleepers Coach—we’re here to guide you and your baby to more restful nights!

Written by Kayleigh - Certified Baby and Infant Sleep Consultant and founder of @the.little.sleepers.coach