Solutions to split nights

Split nights are when an infant or young child wakes in the middle of the night and stays awake for an hour or more.  Often, your child may seem perfectly content and ready to play, but the complete break in sleep can feel exhausting and confusing for parents trying to navigate a solution.

Split nights are just one part of a child’s wider sleep journey.   How your child sleeps at night, how long they are awake during the day, and how their nervous system handles developmental milestones all influence sleep patterns. This article focuses on common causes of split nights and practical ways to support longer, more restorative sleep - but it’s only one piece of the bigger picture of healthy sleep development.

Common factors that contribute to split nights

1. Sleep environment

Noise, light, and temperature can all affect your child’s ability to settle back to sleep. Consider:

• Using white noise to mask household or street sounds.

• Installing blackout blinds if street lights or car headlights disturb sleep.

• Adjusting thermostat or clothing if the room is too hot or cold.

2. Amount of daytime sleep

Children who wake in the night often catch up on missed sleep during the day, which can unintentionally perpetuate split nights.   Adjusting nap schedules - moving the first nap slightly later or capping nap lengths - can help break this cycle.

3. Independent sleep skills

Children who rely on parental help to fall asleep may need the same support during night awakenings.  Early morning wake-ups can be particularly challenging because your own sleep hormones are low, making it harder to resettle your child.  Observing how your child falls asleep and introducing gentle strategies to promote independent settling can help reduce split nights over time.

If you’re noticing repeated night waking and finding it exhausting, you’re not alone. Many families see significant improvements with small, targeted changes and sometimes personalised support makes all the difference.  You’re welcome to book a free, no obligation discovery call to explore what might work best for your child.

4. Early bedtime

For some children, bedtime that is too early can increase the likelihood of middle-of-the-night waking.  Moving bedtime later by even 15 minutes can build additional sleep pressure and promote longer stretches of nighttime sleep.

5. Developmental milestones

As babies and toddlers reach milestones such as rolling, crawling, or talking, their brains and bodies are more active, which can increase night waking.  Providing plenty of time for practice during the day reduces the desire to ‘practise’ these skills at night.

6. Ready for a nap transition

If split nights are a new development, your child may need slight adjustments to daytime sleep.  Tweaks to nap timing or duration can help them achieve the right balance between daytime rest and longer nighttime sleep.

Who would benefit from personalised support?

Personalised support can be particularly helpful if:

• Your child wakes frequently in the middle of the night and stays awake for long stretches.

• Night waking has recently started or seems linked to naps, bedtime, or milestones.

• You’ve tried adjusting naps, bedtime, and the sleep environment but things haven’t improved.

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

• You’re looking for step-by-step strategies that reduce stress for both your child and you.

A personalised plan helps you understand your child’s unique sleep patterns and provides practical strategies to break the cycle of split nights while supporting longer, more restorative sleep.  Split nights can feel never-ending, 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 your child sleep more peacefully, while giving you the rest you need.

Support is here when you’re ready.