I put my baby to sleep, only for them to wake up 30 minutes later!
Do you finally get your baby to fall asleep at bedtime—only for them to wake up 30 to 45 minutes later, wide-eyed and upset? You’re not alone. One of the most common sleep struggles we see in babies is something called a false start.
So what exactly is a false start?
A false start happens when your baby falls asleep at bedtime but wakes shortly after—typically within the first hour. It might seem like a nap or a fluke, but in most cases, it’s a sign that something in your baby’s sleep routine needs adjusting.
Here are the two most common reasons we see false starts in little ones:
1. The Wake Window Before Bed Is Off
The number one culprit? An overtired baby.
If your baby’s wake window before bed is too long, their body may produce stress hormones like cortisol and adrenaline. Even though they fall asleep, those hormones can cause them to wake up after their first sleep cycle ends—around the 30 to 45-minute mark.
On the other hand, if the wake window is too short, your baby may not be tired enough for a deep, restful stretch of sleep. It’s a delicate balance, and age-appropriate timing is key.
2. Drowsiness During the Bedtime Routine
A calm bedtime routine is essential—but if your baby is getting drowsy during it (especially while feeding or rocking), they may not be fully awake when you lay them down.
Here’s why that matters: Babies fall asleep in stages. If they drift into sleep during a feed or cuddle, they often associate that activity with falling asleep. So when their first sleep cycle ends (yep—around 30 to 45 minutes after bedtime), they expect the same conditions to fall back asleep. This is why sleep associations—like needing to be rocked, fed, or held—can trigger false starts if your baby hasn’t yet learned how to fall asleep independently.
What Can Help?
False starts are frustrating, but they’re also totally fixable.
Some helpful steps include:
Making sure your baby’s final wake window is appropriate for their age
Creating a bedtime routine that ends with your baby calm but still awake in their crib
Supporting your baby in learning how to fall asleep independently at bedtime
Our consultants love to talk to families like yours. We know that figuring all this out on your own can be overwhelming—that’s where we come in. Our Well Rested Baby and Sweet Dreams packages are designed to guide families through this process step-by-step, helping you build sustainable, independent sleep habits at your baby’s pace. If you are interested in a free discovery call, we would love to hear about your baby your sleep journey.