Blissed Out BabiesBlissed Out Babies
As a parent, there’s nothing more frustrating than putting your toddler to bed, only to have them wake up in the middle of the night, wide awake, and ready to play. These unexpected wake-ups, often called “split nights,” are a common sleep issue among toddlers. But why do they happen, and more importantly, how can you help your little one (and yourself) get back to peaceful, uninterrupted sleep?
A split night occurs when your toddler wakes up during the night and stays awake for an extended period, often 1-2 hours, before falling back asleep. Unlike typical night wakings, which can be brief and result in your child quickly resettling, a split night feels more like a complete break in sleep. It’s as if your child is ready to start their day… at 2 a.m.!
Split nights are often the result of two primary factors: sleep pressure and circadian rhythm misalignment.
Sleep pressure refers to the body’s need for sleep, which builds up throughout the day. If your toddler hasn’t accumulated enough sleep pressure by bedtime—perhaps due to long naps or not enough physical activity during the day—there won’t be enough drive to sustain them through the night. As a result, they wake up refreshed in the middle of the night, as if they’ve had a mini nap.
Your child’s body has an internal clock (circadian rhythm) that tells them when it’s time to be awake and when it’s time to sleep. A misalignment in this rhythm—caused by an early or inconsistent bedtime, irregular naps, or too much light exposure before bed—can lead to your toddler waking up at odd hours.
As toddlers grow, they experience various developmental leaps that can disrupt their sleep. Whether it’s learning to walk, talk, or mastering new skills, the excitement (and sometimes frustration) of these milestones can trigger night wakings.
While split nights are generally more about timing and rhythm than discomfort, teething or illness can certainly play a role in waking your child up. However, in these cases, the issue is typically short-lived.
Addressing split nights requires a few adjustments to your toddler’s sleep schedule and habits. Here are some strategies to help resolve the issue and restore your family’s rest:
Take a close look at your toddler’s daytime naps. Long or late naps can reduce sleep pressure, leading to split nights. Try cutting nap time slightly or moving the nap earlier in the day. The goal is to ensure your child is tired enough by bedtime without being overtired (which can also backfire).
It’s crucial to stick to a consistent wake and bedtime routine that aligns with your toddler’s natural sleep-wake cycle. This consistency helps regulate their circadian rhythm, making it easier for them to sleep through the night. Avoid putting your child to bed too early or too late, as both can lead to misaligned sleep pressure and circadian rhythm.
A well-exercised toddler is more likely to sleep soundly. Engage your child in plenty of physical play during the day, especially in the late afternoon. This helps build up sleep pressure and encourages deeper sleep at night.
Light plays a crucial role in regulating your child’s circadian rhythm. Make sure your toddler gets plenty of natural light exposure during the day, especially in the morning. As bedtime approaches, reduce exposure to artificial light (especially blue light from screens), which can confuse their body clock and make them more likely to wake at night.
Consider dimming lights about an hour before bedtime to signal that sleep is coming.
If your toddler does wake up in the middle of the night, keep interactions calm, brief, and boring. Avoid turning on lights, offering snacks, or engaging in play, which can encourage longer wakefulness. Gently reassure them it’s still nighttime and provide comfort if needed, but try to guide them back to sleep with minimal fuss.
Split nights can be challenging, but understanding the root cause can help you make the necessary adjustments. By focusing on the right balance of sleep pressure, a consistent routine, and a proper sleep environment, you can help your toddler sleep through the night and wake up feeling refreshed – and you will too!
If you’ve tried adjusting your toddler’s sleep schedule and they’re still experiencing split nights regularly, it may be helpful to book in a call to discuss support, split nights can be tricky to resolve and often need a very tailored approach.
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