Surviving Exhausting “Split Nights” With Your Baby

If your baby thinks 2 a.m. is the perfect time for a party, you’re likely experiencing a split night—a phase where your baby wakes up in the middle of the night for a long stretch of playtime, lasting one to three hours. It can be frustrating, but it’s a common stage in early childhood. Here’s how to handle it and get back on track.

What Are Split Nights?

Split nights are different from typical middle-of-the-night wake-ups. Instead of quickly going back to sleep, your baby stays wide awake and alert, often happy and playful. This phase can be exhausting for parents, especially since the wakeful period can last several hours.

What Causes Split Nights?

Split nights are often caused by:

• Overtiredness: Babies who are too tired can struggle to fall asleep or stay asleep, resulting in prolonged wake periods during the night.
• Undertiredness: If babies have used up most of their sleep quota during the day, they may not have enough energy to sleep through the night.
• Sleep habits: Some babies get used to waking up in the middle of the night and need external help (rocking, feeding) to get back to sleep.
• Milestones or health issues: Sometimes developmental changes or physical discomforts (e.g., teething, food intolerances) can cause night wakefulness.

Tips to Manage Split Nights

1. Follow an age-appropriate schedule: Make sure your baby’s nap schedule aligns with their needs. If they’re overtired, allow for more naps during the day; if they’re undertired, ensure naps don’t extend beyond age limits.
2. Establish a consistent bedtime: Set bedtime to be 12-13 hours after your baby’s morning wake time to help them adjust.
3. Consider sleep training: If necessary, try a gentle sleep training method to help your baby learn to fall back to sleep independently.
4. Be patient: Split nights are temporary, and consistency is key. Lean on your support system to help during this challenging phase.

How to Get Out of the Split-Night Pattern

1. Stick to a consistent daily schedule: A regular routine during the day, with naps and bedtimes at the same time each day, helps regulate your baby’s sleep cycle.
2. Be consistent: When you make changes to your baby’s sleep routine, stick to them for at least a week to see results.
3. Consult your pediatrician: If the split nights continue despite adjustments, there might be an underlying issue. A check-up can help rule out health concerns.

Final Thoughts

Split nights can be tough, but they are temporary. With patience, consistency, and possibly some adjustments to your baby’s daytime sleep, you can help them get back to a more functional nighttime schedule. Remember, you’re not alone in this, and support is always a helpful tool!