What is a “Split Night” and how do we overcome it?

A split night is when a baby or toddler wakes for a long period of time in the night - usually 2/3 hours and are often not upset during this period. They may even have a wee chat to themselves or practice a new skill like clapping or crawling.

Why is this happening?!

Typically this is happening because your Rascal’s circadian rhythm (their body clock) and their sleep pressure (the thing that makes them feel sleepy) are out of whack.

There are a number of things can cause a split night:

1. Too much day sleep - If your rascal is sleeping too much during the day they may simply not have the right amount of sleep pressure during the night. Their wee bodies think that this is just another nap as they are sleepy but they don’t have enough of the sleep hormone, melatonin, in their bodies to keep them asleep all night.

Maybe their naps are too long or they are ready to drop a day time nap.

2. I know this sounds counterintuitive but not enough sleep during the day an also cause restless nights.

It’s not just split nights that can be helped with the right amount of sleep during the day but this can help with frequent night wakenings as well.

Over-tiredness has a direct effect on the “wake hormone” - cortisol so if a baby is overtired, they have too much cortisol in their body waking them up leading to the split night.

3. Developmental Milestones: Periods of rapid development, such as learning to crawl, walk, or talk, can disrupt sleep patterns and cause nighttime awakenings.

4. Teething: The discomfort associated with teething can lead to increased nighttime wake-ups and difficulty settling.

5. Discomfort or Illness: Physical discomfort or illness, such as congestion, ear infections, or digestive issues, can disrupt sleep and lead to fragmented nights

6. Changes in Routine: Any changes in your rascal's routine or environment, such as travel, transitioning to a new bed, or starting daycare, can impact sleep quality.

7. Sleep Associations: Dependency on specific sleep associations, such as nursing, rocking, or being held, can result in frequent wake-ups when these associations are not present.

What can I do?!

While dealing with split nights can be challenging, there are several strategies you can try to help your Rascal (and yourself) get better sleep:

1. Establish a Consistent Bedtime Routine: Implement a calming bedtime routine that signals to your child that it's time to wind down and prepare for sleep. Consistency is key in promoting healthy sleep habits.

2. Create a Comfortable Sleep Environment: Ensure that your child's sleep environment is conducive to restful sleep. Keep the room dark, quiet, and at a comfortable temperature.

3. Address Any Discomfort: Attend to any physical discomfort or illness promptly. Offer comfort measures such as gentle massages, cool compresses for teething discomfort, or appropriate medication as advised by your GP.

4. Encourage Self-Soothing Skills: Help your child develop self-soothing skills by gradually reducing dependency on external sleep associations.
   
   Encourage techniques such as patting, shushing, or using a comfort object to promote independent sleep.

5. Monitor Daytime Sleep: Ensure that your child is getting adequate daytime sleep to prevent over-tiredness, which can exacerbate nighttime awakenings. Or, as mentioned, ensure that there is not too much day time sleep.

6. Seek Professional Guidance: If split nights persist despite your best efforts, consider seeking guidance from a sleep consultant who can provide personalised advice and support tailored to your Rascal's needs.
   
   Wrap it up!
   
   Navigating through split nights can be challenging, but with patience, consistency, and the right strategies in place, you can help your Rascal develop healthy sleep habits and enjoy more restful nights.
   
   By understanding the potential causes of split nights and implementing effective strategies to address them, you can overcome this phase and pave the way for better sleep for the entire family.
   
   Remember, every child is unique, so be flexible in your approach and trust your instincts as a parent.
   
   Sleep tight x
   
   (All views and opinions in this post are my own)