As a certified sleep consultant, one of the most common sleep disruptions I encounter with families is the phenomenon of split nights. For those unfamiliar with the term, a ‘split night’ refers to when a baby or toddler wakes up in the middle of the night for an extended period—often several hours—before returning to sleep.
While it’s completely normal for babies to wake during the night, extended wakefulness can be particularly challenging for parents who are already running on minimal sleep. Understanding the causes and potential solutions can help you navigate this sleep issue more effectively.
What Causes Split Nights?
Split nights can be caused by various factors, including developmental milestones, illness, or changes in routine. However, one common cause is an overly long afternoon nap or a nap that is too close to bedtime. This can lead to a baby having too much daytime sleep, reducing their sleep drive at night and causing them to wake up after only a few hours of nighttime sleep.
Dealing with Split Nights: Tips and Strategies
If you’re dealing with split nights, don’t despair. Here are some strategies you can try:
- Adjust nap times: If your child is napping too much during the day, try reducing the length of their afternoon nap or moving it earlier in the day. This can help increase their sleep drive at night and reduce the likelihood of split nights.
- Establish a consistent sleep routine: Consistency is key when it comes to sleep. Try to establish a regular sleep routine that includes consistent wake-up and bedtimes, as well as a predictable sequence of pre-sleep activities.
- Keep the environment calm: If your baby does wake up during the night, try to keep the environment as calm and low-stimulation as possible. This might mean dimming the lights, speaking in soft tones, and avoiding playtime or stimulating activities.
- Consider a sleep consultant: If you’re finding split nights challenging to manage, consider seeking help from a certified sleep consultant. They can provide personalised advice based on your baby’s age, temperament, and specific sleep patterns.
The Role of a Sleep Consultant in Helping with Split Nights
As a certified sleep consultant, I work with families to understand their unique challenges and tailor a sleep plan to their specific needs. This can be particularly beneficial if you’re dealing with persistent sleep disruptions like split nights.
A sleep consultant can provide guidance on optimal nap lengths and timings, bedtime routines, and strategies for dealing with night wakings. They can also provide support and reassurance, reminding you that sleep challenges are a normal part of childhood development and that you’re not alone in navigating them.
The Journey, Not the Race
It’s important to remember that teaching a baby to sleep through the night is a journey, not a race. There will be setbacks and challenges, and that’s okay. The goal is to create a positive sleep environment and help your baby develop healthy sleep habits. This might mean dealing with a few split nights along the way, but with the right strategies and support, you can navigate this challenge effectively.
A Helpful Resource for Your Baby’s Sleep
To help guide you and your baby on this sleep journey, I’ve created a range of sleep guides tailored to different ages and stages. These guides are filled with practical tips and strategies to encourage independent sleep and address common sleep disruptions, including split nights. Take a look at my Fourth Trimester and 5–12 Month Sleep Guides.
Split nights can be challenging, but they’re a normal part of childhood sleep. Understanding the causes and potential solutions can help you navigate this sleep issue more effectively. Remember, every child is unique and their sleep journey is their own. Be patient, be persistent, and know that it’s okay to ask for help. You’re doing a fantastic job, and with the right strategies and support, you can help your child develop healthy sleep habits. Happy dreaming!