Split Nights: What They Are and How to Handle Them
Split Nights: What They Are and How to Handle Them
There’s nothing more frustrating than a little one wide awake for hours in the middle of the night while you’re desperate for sleep. This is normal for babies before they develop a circadian rhythm, but it can also affect older babies and toddlers. These long awake periods, often referred to as split nights, can be challenging.
What Are Split Nights?
Unlike typical wake-ups where you feed or comfort your child back to sleep quickly, split nights involve wake-ups lasting 1-3 hours. During this time, your child is alert, playful, and social, while you’re likely feeling cranky. Split nights are most common between 8 and 24 months of age.
If your child is awake for a long time due to discomfort, it’s not considered a split night but rather a sign of an underlying issue that needs to be addressed.
Split Nights Are a Normal, Healthy Sleeping Pattern
Historically, many people slept in segmented, biphasic patterns with an awake period in the middle of the night. The current pattern of one long sleep stretch emerged from improved lighting and the industrial revolution. While a consolidated night of sleep is now culturally expected, it’s not the only healthy way to sleep. Split nights are normal and healthy for your child, even if they are inconvenient for you.
Causes of Split Nights
1. Developmental Changes: Split nights often occur during periods of significant developmental progress, such as when your child is learning to crawl, walk, or talk. Their brains are busy processing new skills, leading to middle-of-the-night practice sessions. Providing plenty of daytime practice can help.
2. Excessive Daytime Sleep: If your child naps too long during the day, it can reduce their sleep pressure at night. Reducing nap lengths can help consolidate nighttime sleep.
3. Early Bedtime: An early bedtime may not allow your child to build up enough sleep pressure. If split night wakes occur closer to morning, try shifting bedtime later.
4. Expecting Too Much Nighttime Sleep: Older babies and toddlers typically need 10-11 hours of overnight sleep. If you aim for 12 hours, it might lead to split nights. Gradually shortening their nighttime sleep can help.
5. Too Much Total Sleep: Offering too much total sleep in 24 hours can also lead to split nights. This is especially true for low sleep needs children. Adjusting naps and nighttime sleep can create a better sleep pattern.
How to Get Out of a Split Night Pattern
– Sleep Timings: Focus on consistent sleep timings. Avoid letting your child make up for lost sleep by sleeping in or having long naps, as this perpetuates split nights. Set a regular wake-up time and limit nap lengths.
– Your Response: Responding promptly to your child’s needs during a split night can help them stay in a sleepy state. For children who wake at the same time every night, try going in ahead of that time to offer a dream feed or snuggle to reset their sleep cycle.
By understanding the causes and adjusting sleep routines, you can help your child return to a more typical overnight wake pattern.
If you’re still uncertain and need further support, I invite you to explore the packages I offer. Additionally, I provide comprehensive sleep guides that you can explore here. These guides cover everything from newborns to toddlers, ensuring you have the resources you need for a good night’s sleep.
Should you have any doubts about which package to choose, I’m available for a free call that you can schedule here. Together, we can determine the best support for your child’s sleep needs and ensure a perfect fit for your family.
Feel free to reach out—I’m here to help!