Why Your Baby Wakes 30–60 Minutes After Bedtime

Does your baby go down fine for bedtime only to wake up 30-60 minutes later? Right when you're in the middle of dinner, taking a shower, or watching a show?

This supper common scenario is called a false start, and the good news is that usually only small tweaks are needed to fix it - not a complete overhaul of your baby's sleep.

In this blog, I'll cover:

• What a false start actually is

• The three main causes

• Practical solutions you can start implementing tonight

• How to respond in the moment when the wake-ups happen

And if you would rather watch/listen than read, I created a full video on this same topic. You can watch it HERE.

Alright, let's jump in!

What is a False Start?

A false start is when your baby falls asleep at bedtime, but wakes shortly after. typically within the first sleep cycle (30-50 minutes).

This happens because you baby's brain hasn’t fully transitioned into deeper sleep, and something is interrupting the process, i.e. timing, routine, or sleep signals.

The key is understanding which factor is interfering, so we’re not guessing or changing everything at once.

The 3 Most Common Causes of False Starts

1️⃣ Under-tiredness

If the last wake window before bed is too short, or naps ran long, your baby might fall asleep easily but struggle to stay asleep without adequate sleep pressure.

Signs of under-tiredness:

• Asleep within minutes

• Wakes happy and alert

• Not enough sleep pressure - Long afternoon nap or too short last wake window

Fix: Try increasing the final wake window by 15–20 minutes for 3 nights and observe.

2️⃣ Overtiredness

On the opposite end, long awake periods create cortisol (a “stay awake” hormone) that disrupts deeper sleep.

Signs of overtiredness:

• Fussy bedtime

• Harder to settle

• Multiple night wakings or early mornings

• Not enough daytime sleep

Fix: For overtired babies, an earlier bedtime or longer daytime naps can really help. Try shifting your baby's bedtime 15-20 minutes earlier, or changing their nap schedule for a few days and see what happens.

3️⃣ The Bedtime Routine Doesn’t Match the Goal of Sleep

Sometimes the routine unintentionally sends mixed signals.
Things like:

• Long feeding-to-sleep

• Stimulating activities too close to bedtime

• Screens (even adult screens in the room)

• Bright lighting

These can keep the brain alert, even if the body is tired.

Fix: A soft, predictable routine (same sequence, reduced stimulation, dim lights) helps the brain shift into sleep mode.

How to Respond in the Moment

When a false start happens:

• If baby wakes happy: Pause a few minutes - they may resettle.

• If upset: Offer calm reassurance (shushing, hands on, brief check-in).

• Stay consistent: Keep lights dim, keep stimulation minimal.

• Avoid restarting the day: No playtime, TV, or full reset routine.

You’re simply communicating: “You’re safe. It’s still sleep time.”

Want more info on false starts at bedtime? Check out my full video HERE.

Need help applying this to your baby’s sleep? Let’s talk.

Every baby is different, and sometimes small details make a huge difference. If you want personalized, structured guidance, I’d love to support you.

👉 Book a 1:1 sleep support call with me here

Sleep well,
Michelle
Pediatric Sleep Consultant | Sleep Well with Michelle