Why Your Baby Wakes Up Shortly After Bedtime (aka False Starts). And What You Can Do About It
- Veronica Ordonez / Psychologist & Gentle Sleep Coach
- May 19
- 3 min read
I didn’t know much about false starts when I first became a mom—mainly because, fortunately, they didn’t happen often with my kids. That’s not to say we didn’t face other sleep challenges (we had plenty), but those early-night wake-ups just weren’t part of our story.
However, over the years working with families as a sleep coach, I’ve supported many parents who are deep in the trenches of this exact issue—and let me tell you, false starts are one of the hardest sleep disruptions to deal with.
You finally get through the bedtime routine. You nurse, rock, cuddle, dim the lights… everything feels peaceful. You put your baby down and tiptoe out, looking forward to a well-earned break. Maybe a hot meal, a little Netflix, or just some quiet. And then—boom. Your baby wakes up 30, 40, maybe 60 minutes later. You settle them back to sleep… and they wake again. By the time they’re finally down for the night, your precious evening is gone and you're left feeling frustrated, exhausted, and defeated.
Let’s break down what false starts are, why they happen, and how you can turn them around.
What Is a False Start?
A false start is when your baby wakes up shortly after being put to bed for the night—usually within the first sleep cycle, which is about 30 to 60 minutes long.
This isn’t a full night waking, and it’s not a nap. It’s more like your baby almost fell into deeper nighttime sleep… but couldn’t quite make the transition.
Why Do False Starts Happen?
There are three main reasons this happens—each with its own fixable root cause:
1. Overtiredness
When babies don’t get enough daytime sleep or have a wake window that’s too long before bed, their bodies produce extra cortisol (the stress hormone) and adrenaline to keep them going. That makes it harder for them to settle into sleep—and stay asleep.
Common culprits:
Skipping naps or short naps during the day
Bedtime that’s too late
Wake windows that stretch too long for their age
What to try:
Move bedtime earlier in 15-minute increments
Re-evaluate your daytime nap schedule
Focus on calm, low-stimulation transitions to sleep
2. Undertiredness
Sometimes babies go to bed without being quite ready. If the wake window before bedtime is too short, they may not have built up enough “sleep pressure” to stay asleep for long.
Signs to watch for:
Long time to fall asleep at bedtime
Waking shortly after falling asleep but then acting wide awake
Taking long naps late in the day
What to try:
Extend the last wake window (but not by too much!)
Wake your baby from late naps if they’re pushing bedtime too late
Make sure baby is getting enough physical and social stimulation in the late afternoon
3. Sleep Associations
If your baby relies on a specific action (nursing, rocking, being held) to fall asleep, they might struggle when they transition through sleep cycles and find that the thing that helped them drift off... is gone.
This is one of the most common reasons babies wake up shortly after bedtime.
What to try:
Gently encourage more independent sleep at bedtime
Use a consistent, soothing routine that helps them feel secure
Gradually reduce your involvement while still offering comfort
What You Can Do Starting Tonight
If false starts are making evenings feel impossible, here’s where to begin:
Review your baby’s sleep schedule. Make sure total sleep needs are being met across a 24-hour period.
Pay attention to wake windows—especially the last one of the day. It should be the longest, but not so long it pushes them into overtired territory.
Adjust bedtime. Some babies do best with a 7:00 PM bedtime, but if naps have been rough, try even earlier—like 6:30 PM.
Work on independent sleep. Little by little, help your baby learn to fall asleep on their own, so they can also stay asleep without needing you to recreate the same conditions every time they stir.
You’re Not Alone in This
False starts can be one of the most frustrating sleep challenges because they chip away at the only quiet moments you might have in your day. But the good news? They’re solvable.
If you’re not sure which of the three reasons is causing your baby’s false starts—or you need help creating a plan that works for your family—I’d love to support you.
🎯 Schedule a FREE 20-minute call with me to chat about your current sleep situation and goals. Let’s get your evenings back.👉 book here
Commentaires