False starts: is your child waking within an hour of bedtime?

If you find yourself puzzled about why your child regularly wakes five minutes or half an hour after being put to bed, they may be experiencing what are called false starts.  A false start happens when a child wakes within the first hour of falling asleep, most commonly after their first sleep cycle (typically 30–45 minutes).

False starts are a normal part of your child’s wider sleep journey.  How your child falls asleep, the timing of naps, bedtime routines, and their ability to self-settle all influence these early night awakenings.  This article focuses on the common causes of false starts and practical strategies to address them, but it’s only one piece of the bigger picture of healthy sleep development.

Why false starts happen

There are several reasons your child may be experiencing false starts:

• They haven’t sufficient sleep pressure

• They have too much sleep pressure

• Their bedtime routine needs adjusting

• Their bedtime is too early

• They are uncomfortable

• External disturbances are waking them

• They are not yet linking sleep cycles independently

Sometimes one factor is responsible, and sometimes it’s a combination.  Identifying the cause is key to helping your child settle more consistently.

Identifying and addressing the causes

1. They have insufficient sleep pressure

Sleep pressure, or homeostatic sleep drive, builds while we are awake.  If there isn’t enough sleep pressure, false starts can occur.  Signs your child may have insufficient sleep pressure include being happy, alert, and playful when they wake during the first hour of sleep.

To address this:

• Review how long your child sleeps during the day and the timing of their last nap.  Too much daytime sleep or naps too close to bedtime can reduce sleep pressure.

• Consider whether your child is ready to drop a nap:

  • 6-9 months: third nap

  • 10-15 months: second nap

  • 2.5-4.5 years: final naps

• Adjust their wake-up time in the morning if needed to ensure sufficient hours of wakefulness before bedtime.

2. They have too much sleep pressure

Ironically, building up too much sleep pressure can also trigger false starts.  Signs include distressed crying after a nap, pushing away comfort, fighting sleep, or being upset when waking during the first hour.

To help:

• Ensure daytime sleep aligns with your child’s age.

• Check wake windows between naps and bedtime.

• Consider extending naps slightly if they have recently dropped one.

3. Their bedtime routine needs adjusting

A consistent, calming bedtime routine sets the stage for sleep.  For older children, if a component (like teeth brushing) isn’t enjoyable, move it earlier in the routine so the remainder still supports winding down.

4. They are uncomfortable

Check for simple comfort issues: hunger, temperature, clothing, or other physical discomfort.

5. External disturbances

Some children are very sensitive to noise.  Regular false starts may coincide with predictable events (e.g., boiler switching on, a neighbour returning home). Try:

• Using white noise to mask sounds.

• Adjusting appliance timing to avoid disturbances.

6. Not yet linking sleep cycles independently

If your child falls asleep with rocking, feeding, or a dummy, they may struggle to transition between sleep cycles without this support.  Gradually helping your child learn to self-settle can reduce false starts.

If you’re noticing repeated false starts and feeling unsure what to try next, you’re not alone.  Many parents find small changes help, but sometimes a personalised approach makes all the difference.  You’re welcome to book a free discovery call to explore what might work best for your child and family.

Who would benefit from personalised support?

A consultation is particularly helpful if:

• Your child wakes soon after being put to bed and stays awake for extended periods.

• Adjusting naps, bedtime, or routines hasn’t solved the issue.

• You’re unsure which cause applies or how to tackle it.

• You want guidance tailored to your child’s age, temperament, and family routine.

• You want a step-by-step plan you feel confident implementing.

Personalised support helps you understand your child’s unique sleep patterns and provides practical strategies to reduce false starts while supporting longer, more restorative sleep.

False starts can feel exhausting, even when you’re doing everything ‘right.’  If you’d like calm, personalised guidance you’re warmly invited to book a free discovery call. Together, we can explore what’s happening for your child and create a plan to help them settle more consistently, while giving you the rest you need.