Coping with Split Nights

Are you a parent who has experienced the frustration of split nights when your baby suddenly wakes up in the middle of the night, wide awake and ready to play? You are not alone. Split nights can be challenging, but understanding their causes and implementing some strategies can help you and your little one get back to peaceful sleep.

What are Split Nights?

A split night refers to those nights when your baby wakes up in the middle of the night, appearing fully alert and active, instead of peacefully sleeping. These episodes can last for an hour or even longer. It's important to note that split nights are not usually associated with distress; instead, they often involve a happy, wide-awake baby and a perplexed parent.

Potential Causes of Split Nights

Daytime sleep or bedtime imbalance: One common culprit behind split nights is an early bedtime. Babies have a limit to how much sleep they can accumulate in one day, and if they have an early bedtime, it can lead to waking up in the middle of the night. When this happens, the sleep pressure, which should align with your baby’s circadian rhythm, becomes disconnected. Babies aged 8-24 months typically need 11-14 hours of sleep in a 24-hour period, with 10-11 hours of overnight sleep.

Developmental Stages: Sometimes, split nights can be related to your baby's developmental milestones. Whether it's rolling, sitting, crawling, walking, or talking, these exciting developments can disrupt sleep patterns. While there's not much you can do to prevent this, these phases usually resolve themselves over time.

Strategies for Dealing with Split Nights

If you're facing consecutive nights of split nights, here are some strategies to consider:

Adjust Bedtime: If you suspect an early bedtime is the issue, try shifting bedtime later by 15 minutes each night. This may require an additional nap or a short cat nap during the day, but it can help rebalance sleep patterns.

Shift Wake-Up Time: Similarly, adjust wake-up time by waking your baby 15 minutes earlier in the morning. This can help condense nighttime sleep and reduce the likelihood of split nights.

Evaluate Nap Schedule: Take a close look at your baby's nap schedule. Are they getting too much daytime sleep or are they ready to drop a nap? Consider capping a nap or dropping one altogether. Cat naps may be necessary to manage their daytime sleep.

Consider Overtiredness: If the timing of naps and bedtime doesn't seem to be the issue, evaluate whether your baby might actually need more sleep. Sometimes, overtiredness can disrupt sleep patterns.

Address Specific Wake Times: If your baby tends to wake up at the same time every night, try changing their diaper or feeding them just before that time to preempt the waking.

Closing the Split Night: To close the split night, be patient and monitor the effects of the changes you make. Whenever you adjust bedtime or wake time, keep those times consistent for three nights before making further changes. Wait to see if the split night resolves before proceeding. Once the split night is no longer an issue, wait for 5-7 days and then gradually start moving bedtime earlier in 15-minute increments. Your baby’s ideal bedtime may end up being different from what you initially thought, and that’s perfectly fine.

Remember that it’s perfectly normal for your baby to wake up during the night, especially when they are working on new milestones. They might stay awake for an hour or two, and this can persist for up to two weeks. However, if it continues for more than three weeks, occurring at least 5 out of 7 nights, it is considered a split night. While split nights can be challenging for both parents and babies, they are a common phase that many families go through. By understanding the potential causes and implementing these strategies, you can work towards resolving split nights and achieving more peaceful nights of sleep for both you and your little one. Remember that every baby is unique, so it may take some patience and experimentation to find the right approach for your child's sleep needs.

Weber, L. (n.d.). Baby-Lead Sleep & Wellbeing Certification Course. Isla Grace.