One of the first things I do when I start working with a family is identify the root cause. This is what we do in our free call—this way we know if we need a complete sleep plan or maybe just a few tweaks that can be solved during a 30-minute or 60-minute consultation.
Families basically look for help because they are dealing with middle-of-the-night wake-ups. And don't get me wrong, these wake-ups are normal during the first months... but after a few months, you definitely don't have to live like that. Mom, you deserve sleep too!
I’m sharing with you the 5 main reasons why babies wake up in the middle of the night! Yes, for some of these you might need further assistance because every baby is different. That’s where I come in to guide you.
If after evaluating this you feel like you need a bit more help, fill out this form to schedule a free call! Schedule a free call here.
1. Overtiredness
Overtiredness is one of the most frequent reasons for night wakings. When a baby doesn’t get enough sleep during the day or stays awake too long before bedtime, their body releases stress hormones like cortisol. This makes it harder for them to settle into a deep sleep, leading to more frequent wakings.
What to do:
Ensure your baby gets the appropriate amount of daytime sleep for their age.
Pay attention to wake windows—the amount of time your baby can comfortably stay awake before needing to sleep again. Avoid keeping them up too late in the evening.
2. Your Baby Doesn’t Know How to Fall Back Asleep
Babies naturally wake several times throughout the night as they transition between sleep cycles. If your baby hasn’t learned to self-soothe, they may rely on external help—like nursing, rocking, or a pacifier—to fall back asleep.
What to do:
Gradually teach your baby how to self-soothe. Gentle sleep coaching methods can help them develop the skills to fall back asleep on their own.
Offer comfort but avoid creating strong sleep associations that require your constant involvement.
3. Hunger
For younger babies, hunger can still be a valid reason for nighttime wakings, especially if they are going through a growth spurt or didn’t get enough calories during the day.
What to do:
Ensure your baby is getting full feeds during the day.
If your baby is older and no longer needs nighttime feeds, try to gradually phase them out by reducing the amount they eat at night.
4. The Sleep Environment Isn’t Ideal
An uncomfortable or overstimulating sleep environment can disrupt your baby’s rest. Too much light, noise, or an incorrect room temperature can all be culprits.
What to do:
Keep the room dark and use blackout curtains if necessary.
Maintain a consistent room temperature (68-72°F is ideal).
Use white noise to block out disruptive sounds.
Ensure their sleepwear is comfortable and appropriate for the room’s temperature.
5. The Schedule is Off
A poorly aligned sleep schedule can wreak havoc on your baby’s nighttime sleep. If naps are too long or bedtime is too late, it can throw off their circadian rhythm.
What to do:
Create a consistent daily routine with age-appropriate nap and bedtime schedules.
Monitor how much daytime sleep your baby is getting to ensure it’s not too little or too much.
Stick to a regular bedtime to help their body recognize when it’s time to wind down.
Night wakings are normal for babies, but they don’t have to take over your nights. By identifying the root cause and making adjustments, you can help your baby (and yourself!) get the restful sleep you both need.
Remember, every baby is different, so it might take some trial and error to figure out what works best for your little one. Be patient, and know that a better night’s sleep is within reach!