Split Nights: Why Your Baby Is Wide Awake at 3am (And What You Can Do About It)
You’ve ticked all the boxes: dinner, bath, bedtime routine, the room is dark, the white noise is on….and finally, your baby is asleep.
You crawl into bed only to be awoken at 2am by your baby. Wide awake. Not crying. Not upset. Just… awake. And apparently very much ready to party and you are on the guest list!
Welcome to the world of split nights.
If your baby is suddenly wide awake for long stretches in the middle of the night - cooing, crawling, babbling, or rolling around in the dark - it can be completely baffling. Especially when they’re not upset… just inconveniently cheerful.
And you’re definitely not!
So what’s going on? And how do you help your baby (and you) get back to more restful nights?
Let’s take a closer look.
What Is a Split Night?
A split night is when your baby wakes up in the middle of the night and stays awake for a prolonged stretch - typically 1 to 2+ hours. These are periods of alertness, not distress.
Your baby might be perfectly content and even playful, but completely unable (or unwilling) to go back to sleep.
You’re left wondering: Did they nap too much? Are they under-tired? Over-tired? Do they think it’s morning already?
It’s confusing, but you’ll be glad to hear, totally fixable.
Why Do Split Nights Happen?
The most common reason?
A mismatch between your baby’s circadian rhythm (their internal body clock) and sleep pressure (the drive to fall asleep).
For babies to sleep through the night smoothly, these two systems need to work in sync. When they’re out of alignment, your baby may wake up in the middle of the night and not have enough sleep pressure to drift back off.
If you’d like to understand what really supports sleep (without needing rigid routines), this blog on the 3 things that really matter is a great place to start.
Here’s why that might be happening:
Too much daytime sleep
If your baby is sleeping too much during the day, they may not have built up enough sleep pressure by bedtime. There's only so much sleep they can take in a 24-hour period so if naps are long, night sleep often shortens or splits
Bedtime is too early
Early bedtimes can be a helpful tool during nap transitions but consistently putting your baby to bed at 5:30 or 6pm can backfire.
For example: if your baby goes to sleep at 6pm and wakes at 3am, they’ve already had 9 hours of sleep which might be enough depending on their sleep needs.
Most babies between 8–24 months need around 11–14 hours total sleep in 24 hours, with about 10–11 hours overnight. So a very early bedtime can easily lead to split nights or early rising.
A gentle, consistent rhythm can really help with night sleep - especially when your baby’s internal clock needs rebalancing.
This post explains how to build a daily routine that actually supports sleep without rigid schedules or stress.
Developmental changes
Learning to roll, crawl, stand, walk, talk… it’s all very exciting for your baby’s brain! And that excitement doesn’t just turn off at night.
Split nights are common during major developmental leaps. If this is the cause, you may just need to ride it out (I know, I know). It usually settles within a week or two.
Try giving your baby lots of time during the day to practise their new skills. Play mats, free movement, even time in the cot during the day can help.
Sleep associations or environmental cues
Sometimes a specific cue - like a sudden noise, a nappy change, or even light creeping into the room - can disrupt sleep and lead to a long wake-up.
Keep things dark and quiet.
Use white noise if it helps buffer sudden noises.
Keep night-time interactions low-key and boring (no screens or playful talking).
Let’s bust a common myth: “They must be overtired”
This one gets repeated a lot - but actually, split nights are more often caused by under tiredness than overtiredness.
Babies who haven’t had enough active awake time - or who go to bed too early - often wake fully rested partway through the night. Their little bodies and brains simply aren’t ready to sleep more yet.
What Can You Do About Split Nights?
If split nights have been happening for more than a few days, it’s worth gently adjusting your baby’s sleep routine. Here’s where to start:
1. Reduce daytime sleep
Take a look at how much your baby is napping. If it’s more than 3–3.5 hours across the day (especially for babies over 8 months), try shortening one of the naps or spacing them out more.
2. Shift bedtime slightly later
Even 15–30 minutes later can make a difference. The goal is to build more sleep pressure before bed without tipping into a meltdown.
3. Add more activity or outdoor time during the day
Morning light and active play help regulate the circadian rhythm and increase natural tiredness for bedtime.
4. Avoid long sleep-ins or nap extensions
It’s tempting to let your baby sleep longer in the day to “make up” for lost sleep but this can fuel the cycle. Keep the day on track and try to maintain usual morning wake-up time. You don’t have to have a military attitude - half an hour either way is fine.
5. Stay calm
If your baby is happily awake, it’s okay to give them some space. Let them babble, roll, or wriggle safely in the cot. You can stay nearby or offer quiet comfort, but try not to overstimulate. Keep lights low and voices soft.
When to Ask for Help
Split nights can be exhausting especially when they go on for more than a week or start to affect your whole family’s well-being.
If you’ve tried adjusting naps and bedtime and things still aren’t improving, you don’t have to figure it out alone.
I offer 1:1 sleep support with responsive, flexible strategies tailored to your baby’s needs and your parenting style. No rigid rules.
No leaving your baby to cry. Just support that feels right for you.
Click here to learn more or book a free call here to find out how I can help.
Final Thoughts
Sleep isn’t linear. There’ll be bumps, regressions, and odd phases (like this one!) along the way.
This blog on handling sleep setbacks is a great reminder that you're not failing and this phase will pass.
Split nights don’t mean you’re doing anything wrong and your baby definitely isn’t broken.
They’re just working through a temporary disruption in their sleep rhythms. With a few small tweaks, you can help bring things back into balance.
And until then?
Brew the tea, lower your expectations for the day, and know that better nights are possible and closer than they feel.
