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Why Is My Baby Waking Up 45 Minutes After Bedtime?
The "False Start": Why Your Baby Wakes Up 45 to 60 Minutes After Bedtime
You’ve done it. The bath is over, the pajamas are on, and after a soothing bedtime routine, you’ve successfully settled your baby into their crib. You finally sit down, perhaps with a hot cup of tea or the TV remote, only to hear it: the cry.
Your evening has barely begun. In the sleep coaching world this is frequently called a "False Start."
A false start occurs when a baby wakes up roughly 45 to 60 minutes after being put down for the night. This timing isn't a coincidence; it usually happens right as a baby completes their first sleep cycle and struggles to "bridge" into the next one. It is incredibly frustrating for parents who feel like their "off-duty" time has been hijacked, but it is usually a signal that something in your baby's schedule or sleep environment needs a slight adjustment.
Here are the three most common reasons your baby is waking up shortly after bedtime:
The Overtired Cycle - This is the most frequent culprit. When a baby has been awake too long before bedtime, or their daytime naps were insufficient, their body produces cortisol and adrenaline to keep them going. This "second wind" actually makes it harder for them to stay in a deep sleep state. They might crash quickly at bedtime because they are exhausted, but as they hit that first sleep cycle transition, that surge of hormones causes them to wake up fully alert instead of drifting back to sleep.
The Undertired Struggle - On the flip side, if the last nap of the day was too long or too close to bedtime, your baby may not have built up enough "sleep pressure." Think of sleep pressure like a balloon that fills up throughout the day; if you let too much air out too close to bedtime, the balloon isn't heavy enough to keep them tucked in for the long haul. They fall asleep initially because they are tired, but they lack the biological drive to stay asleep once that first 45-60 minute cycle ends.
The Change in Environment - If your baby is fully assisted to sleep—such as being rocked or fed until they are completely out—they can experience a "fright" when they stir between cycles. As they move through a natural sleep bridge, they briefly enter a lighter state of sleep. If they realize their environment has changed (for example, they fell asleep in your warm arms but woke up in a cool crib), they will alert fully to signal for your return. Helping them learn to navigate the journey from being awake to asleep in their own sleep space is often the key to stopping this cycle.
How to Fix the False Start The good news? False starts are usually a scheduling or environmental issue that can be fixed with a few tweaks.
Audit the Wake Windows: If your baby is over- or undertired, try shifting bedtime by just 15 to 30 minutes to see if it resolves the wake-up.
Focus on the Last Nap: Ensure the gap between the end of the last nap and bedtime is age-appropriate to ensure enough sleep pressure has built up.
Consistent Routine: A predictable, calming routine helps signal to the brain that a long period of sleep is coming, helping to lower those cortisol levels before they hit the crib.
At Rest Well Baby, I believe that sleep is a learned skill, and sometimes we just need to provide the right environment for our little ones to succeed. If you’re struggling with persistent false starts, remember: it’s not a reflection of your parenting; it’s just a puzzle piece we haven't clicked into place yet.
Want to learn more? During my Sweet Dreams Call, we can screen for these underlying issues together and discuss the best path forward for your child's restorative sleep.
Yours in sleep,
Tracie / Rest Well Baby
www.restwellbaby.com
Tracie Kesatie is a Certified Gentle Sleep Coach dedicated to helping families with little ones 0-10 years of age achieve a restful night's sleep.
Disclaimer: This article provides general information and is not intended as medical advice. Always consult with your pediatrician for any concerns about your child's health.
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