False Starts at Bedtime: Why Your Baby Wakes After an Hour and How to Fix It

You’ve finally gotten your baby to bed, picked up the tornado zone from the day, and curled up on the couch for some much-needed quiet. And then… cries.

You just put your baby down an hour ago, but they’re awake again, wide-eyed and acting like that bedtime was just another nap.

This is what we call a false start: when a baby wakes within 2 hours of bedtime instead of settling into a long stretch of night sleep. And while it’s frustrating (and exhausting), the good news is that false starts usually happen for a reason. Once you figure out the “why,” you can often make small changes that make a big difference.

Let’s walk through the four most common causes of false starts and some practical ways to troubleshoot them.

1. Overtiredness

When babies have had too little daytime sleep and/or stay awake too long before bed, their body produces stress hormones like cortisol and adrenaline. These hormones act like baby espresso shots — your baby might fall asleep with no problem, but once that first sleep cycle ends, they have a really hard time settling into another stretch of sleep.

What you can do:

• Check your wake windows. Compare your baby’s wake windows with what’s typical for their age. Try moving bedtime forward by 15–30 minutes for a week or so and see if that makes any difference. You can read our blog all about perfecting your baby’s wake windows here.

• Protect naps during the day. A day full of short or missed naps makes overtiredness almost inevitable at bedtime. Real life happens, so don’t stress about an off day here and there! But if your baby is chronically taking short naps, consider helping them extend their nap (contact nap, stroller, carrier) or having at least one protected nap a day where they can make up for some lost sleep.

2. Undertiredness

On the other end of the spectrum, sometimes your baby simply isn’t tired enough to stay asleep for the night. Bedtime then feels more like a late nap rather than the first stretch of nighttime sleep. If undertiredness is the issue, you may also notice it takes a long time for your baby to fall asleep and/or midnight “dance parties” where they’re wide awake and ready to play in the middle of the night.

What you can do:

• Cap the last nap. If naps ran long or late in the afternoon, wake your baby so there’s enough awake time before bed.

• Stretch the last wake window. Add 15–30 minutes of awake time before starting your bedtime routine.

3. Independent Sleep Skills

If your baby is falling asleep completely with your help — rocking, feeding, bouncing, etc. — they may drift off easily at first. But when they cycle into lighter sleep after 30–60 minutes, they often wake and need the same help again. This is one of the biggest drivers of false starts.

And here’s the key: it’s not about “drowsy but awake.” Once you’re past the newborn stage, most babies do better being fully awake when laid down. That way, they know exactly where they are and what to expect when they wake at the end of a sleep cycle.

This is also where the idea of “sleep learning” (sometimes called sleep training) comes in. Learning to fall asleep independently is a skill — and like any skill, it takes practice, patience, and consistency. Some babies pick it up quickly, while others need more support and gradual changes.

What you can do:

• Sleep train! Teaching your baby how to fall asleep on their own looks a little different for every family. Learn more about the Haven Sleep Approach and the four different methods we use here.

• Give space before intervening. Sometimes babies fuss or stir as they transition cycles. Pause for 5-10 minutes to see if they resettle before rushing in.

4. Developmental Shifts in Bedtime

Newborns often have late bedtimes — 9–11 p.m. is normal until 12–16 weeks. But as your baby grows, their circadian rhythm matures, and bedtime shifts earlier (usually between 6–8 p.m.). During this transition, it’s common to see more false starts while their body clock adjusts.

What you can do:

• Embrace the earlier bedtime. If your baby is consistently cranky in the evening hours or has a false start after a late bedtime, it may be time to start the routine earlier and aim for 6:30–8:00 p.m.

• Keep sleep cues consistent. Darkness, white noise, and your predictable bedtime routine help their body understand “night sleep” versus a nap.

• Be patient. This phase is temporary! Most babies grow out of these adjustment false starts as their internal clock stabilizes.

The Bottom Line

False starts are tough — especially when all you want is a quiet evening to yourself. But they’re not random, and they don’t mean you’re doing anything wrong. Most of the time, they’re your baby’s way of saying something in their schedule or routine needs a little tweak.

With some small adjustments (whether that’s to wake windows, nap timing, bedtime, or helping your baby build independent sleep skills) false starts usually improve quickly.

And if you’ve tried all the tricks and your evenings still feel unpredictable? That’s where I come in. Sometimes one small, personalized adjustment is the missing piece.

💡 For more step-by-step guidance, check out my Complete Nap Guide for age-appropriate schedules and tools to fix tricky nap and bedtime struggles. Or, if you want tailored support, book a consultation and we’ll troubleshoot your baby’s unique sleep story together.