​“There are two things in this world that life doesn’t prepare you for. Twins.”

You’re the proud parent of twins! Congratulations! And my sincerest respect and empathy for the challenges you’ll likely encounter. Twin babies, especially for first-time parents, are a massive amount of work, but one of the most valuable investments in your whole family’s well-being is to get them sleeping well.

That’s typically going to be a little more complicated than teaching one baby some solid sleep skills for all the obvious reasons that come to mind. If one baby wakes up crying, you’re pretty much guaranteed that the other will be right behind them, and soothing two babies at the same time is just objectively tougher than one.

To further complicate the situation, twins are often premature, and preemies are very sleepy babies. And because one baby crying is likely to wake the other, parents of twins are often quick to rush in and soothe a crying baby back to sleep by any means necessary, which can lead to stronger feed/sleep associations. 

​So I’m not going to sugarcoat it, but imparting those awesome sleep skills on your twins won’t be a walk in the park. It will require double the determination and discipline on your part, but it’s absolutely achievable, and once your little ones have got the hang of it, you, as the parent, will have a much easier go of things.

Think about it; what would you do with the extra time you’d have once both your babies are napping on the same schedule and sleeping through the night? How much would that ease your parenting burden? It’s an absolute game-changer for most parents of one baby, so multiply that by two and you get… a double game-changer? Two game changers? Whatever. You get my point. 

So, it will be tricky, but if you’re ready, let’s dive into some strategies to maximize your chances for early success.

First off, let’s look at their sleeping arrangements. I usually suggest putting both babies in separate rooms if you have the space. Keep in mind that it doesn’t have to be a bedroom. You can set up a pack-and-play in your office if that’s available. It’s not necessary, mind you. This can be done with both babies in the same room, but if one of them starts making some noise, having them in separate rooms can help prevent one from waking up the other. It’s just a temporary setup while we get those skills honed, so don’t worry about giving up a room permanently. You should be able to move them into the same room in a couple of weeks.

​You’re also going to want to keep them on the same schedule. The great thing about twins is that their sleep needs will be pretty much the same, so putting them on the same nap/bedtime schedule is effective for both of them. 

Now, you’ll likely run into a situation where one baby sleeps longer than the other, and that’s fine up to a point. I set the limit at about 30 minutes before you should wake up your other baby to prevent them from getting too out of sync. When nap time rolls around again, just ignore that extra 30 minutes and put them down at the same time.

For obvious reasons, having both babies going down and waking up at the same time is also pretty important for mom’s sanity. Having a little time to yourself during the day can make all the difference in the world when you’re dealing with twins. Once they’ve adapted to their new schedule, you’ll have much more time to take care of the other responsibilities of having two babies. You might even get a little “me-time” in there. 

As for nighttime, I mentioned earlier that mothers of twins are a little more likely to respond quickly when one of them wakes up crying in the night and more likely to try to quiet Baby down with whatever method is quick and effective in order to prevent them from waking up their sibling. 

I will ask you to resist that impulse a little for the next seven to ten days. Obviously, I’m not suggesting you shouldn’t soothe a crying baby, but if your usual response is to rush in and offer a feed, a pacifier, or rock baby back to sleep, you’re probably impeding baby’s ability to develop those self-soothing skills, and letting them figure out how to fall asleep on their own is a vital part of the process.

It’s a big ask, I know, so plan to get started on a night when you don’t have to be up early or looking your absolute best the next day because the first few nights will likely be a little rocky. Just remember that you’re going through this rough patch in order to arrive somewhere wonderful on the other side.

As for the very likely scenario that one baby wakes up and the other doesn’t, this is where things can get a little tricky. We want to keep them both on the same schedule, but we also don’t want to interrupt their sleep if we don’t have to. My advice on this situation, outside of weight gain issues or specific instructions from your doctor, is to let your babies sleep. If one wakes up for a feed, don’t wake the other one and offer a feed as well. We will prioritize sleep for now and allow Baby to make up the calories during the day.

After three or four days, you’ll notice something magical start to happen. As those independent sleep skills start to develop, you’ll realize that one fussing baby won’t be nearly as likely to wake up their sibling. That’s because they’re spending more time in deeper stages of sleep, and as you’ve probably noticed, when a baby gets into a deep sleep, they can sleep through almost anything. 

The other benefit that will start taking effect is that sleep begets sleep. It’s a little counter-intuitive, but overtiredness fires up our cortisol production, which makes it harder for us to get to sleep, so as your twins start sleeping more, they’ll actually have an easier time getting to sleep and staying asleep long enough to get into that sweet, restorative, deep stage of sleep that we’re looking for.

Finally, make sure you’re ready before you get started. I see a lot of parents get started when they’re not fully committed to the process, only to quit a few nights in, which is thoroughly confusing for their little ones and typically teaches them that they need to fuss louder and longer in order to get mommy to come and nurse or rock them to sleep. So, if you’re not entirely sure that this is the time, that’s absolutely fine. Consistency is the key here, so don’t just “give it a try” if you don’t think you’re ready to commit. 

It’s going to be a lot of work, make no mistake, but I can promise you that it’s going to be so, so worth it, and I’m here to support you every step of the way once you decide it’s time to get those sweet little bundles sleeping through the night. 
​

Sleep is crucial for babies and young children. However, many parents struggle with putting babies to bed and poor sleep quality despite their best efforts. The problem often lies in the nursery itself. There are hidden sleep disruptors that interfere with your baby’s rest. These disruptors can be small details you may not notice at first. This article explains the hidden sleep disruptors in nurseries and how to fix them. By understanding and removing these disruptors, you help your baby sleep better. Creating a peaceful sleep space supports healthy rest habits that last.

What Might Be Affecting Baby's Sleep

Babies often have bad sleep because their sleep cycles and patterns are still developing. Their brains and bodies are learning how to regulate when to sleep and wake. Many factors can disturb this process, including hunger, discomfort, and overstimulation. One common disruptor is moving with your baby and changing the schedule. For example, rocking, carrying, or relocating your baby frequently can interrupt their ability to settle and stay asleep in one place. This movement can confuse their internal cues and delay their learning to self-soothe. As a result, inconsistent routines can make sleep more challenging for both the baby and the parents.

Baby Needs Routine the Most

Maintaining a consistent sleep routine is essential for helping your baby learn when it is time to rest. Regular patterns help your baby’s body and brain recognize sleep signals. When juggling bedtime routines, including frequent moving during falling asleep or sleeping in different places, your baby can become confused. Consistency provides security and supports the development of healthy sleep habits. This stability helps your baby feel secure and makes it easier for them to fall asleep and stay asleep.

​Here are some tips to maintain a consistent sleep routine and reduce disruptions from moving with your baby:

• Establish a regular bedtime and nap schedule.
• Use the same soothing techniques in the same place each time.
• Limit rocking or carrying your baby to sleep gradually.
• Keep the sleep environment calm, quiet, and familiar.
• Avoid changing sleeping locations frequently.
• Respond to your baby’s needs while encouraging self-soothing.

​

Lighting and Noise: Silent Sleep Saboteurs

Two major disruptors in nurseries are lighting and noise. Bright or inconsistent lighting confuses your baby’s internal clock. Harsh overhead lights or night lights that are too bright can delay sleep onset. Use blackout curtains to block outside light during naps and bedtime. Choose soft, warm lighting if a night light is needed.

Noise can also interrupt sleep cycles. Sudden sounds, like doors closing or loud voices, may startle your baby awake. Constant background noise, such as a fan or traffic, may also prevent deep sleep. Try using pink noise, white noise machines, or soft music to mask sharp sounds. Maintaining consistent quiet helps your baby settle faster and stay asleep longer. These are two common but often overlooked hidden sleep disruptors.

The Role of Temperature and Air Quality

Temperature and air quality significantly affect sleep quality. Rooms that are too hot or too cold cause discomfort. Experts recommend keeping the nursery between 68 and 72 degrees Fahrenheit (20-22 Celsius). Too many blankets or heavy clothing can cause overheating. On the other hand, dry or stale air can irritate your baby’s nose and throat. Use a humidifier in dry climates and ensure good ventilation.

Poor air quality may increase coughing or congestion, which interrupts sleep. Regularly cleaning dust and allergens from the nursery also improves air quality. These factors quietly disrupt sleep but are easy to fix once identified. Pay attention to temperature and air to avoid these hidden sleep disruptors.

Crib and Bedding: Comfort and Safety Matter

The crib and bedding are central to your baby’s sleep space. Uncomfortable mattresses or bedding materials can make it hard for your baby to settle. Choose a firm, flat mattress that fits the crib exactly. Avoid soft bedding such as pillows, quilts, or stuffed animals that pose safety risks and may disrupt breathing.

Fabrics that irritate sensitive skin or cause overheating can wake your baby. Use breathable, natural materials like cotton for sheets and sleep sacks. Regularly check for wear and tear on bedding and mattress covers. Comfort and safety together create a sleep-friendly environment free from hidden sleep disruptors.

Electronics and Screens: Invisible Barriers

Electronics are also one of the hidden sleep disruptors in the nursery. However, they are more obvious. Devices like monitors, tablets, or phones emit blue light that suppresses melatonin, the sleep hormone. Even if your baby doesn’t look at the screens, the light exposure affects their internal clock. Keep screens out of the nursery during sleep times.

Notifications or alerts from devices create sudden sounds or lights that disturb sleep. Consider putting devices on silent or turning them off at night. Using electronics only in common areas and keeping the nursery tech-free supports better sleep habits. These hidden sleep disruptors are easy to overlook but important to control.

Clothing and Diapering: Simple Changes That Matter

Your baby’s clothing and diapering routine can impact sleep quality more than expected. Tight or uncomfortable clothing restricts movement and causes fussiness. Choose soft, loose-fitting pajamas suitable for the season.

Nighttime diaper changes can also wake a baby fully if done improperly. Use dim lights and quiet movements during changes. Keep diapering supplies within reach to avoid prolonged disturbances. Clean and dry diapers prevent discomfort that may wake your baby. Small adjustments in clothing and diaper routines help minimize hidden sleep disruptors and improve overall rest.

Conclusion: The Hidden Sleep Disruptors Lurking in Your Nursery

Recognizing the hidden sleep disruptors in your nursery is the first step toward better sleep for your baby. Lighting, noise, temperature, crib comfort, and electronics all play roles. Additionally, how you move with your baby and manage clothing or diapering affects rest. Addressing these factors creates a calm and safe sleep space. This supports healthy sleep habits that benefit both the baby and the parents. By focusing on your nursery environment, you can reduce disruptions and help your child sleep soundly through the night.

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Sleepovers are a treasured childhood experience, offering fun memories and a chance for kids to build social skills. However, these gatherings can also be overwhelming if boundaries aren’t respected, particularly when it comes to sleep. Teaching kids about sleep needs and boundaries helps make sure that both they and their friends enjoy the sleepover while getting enough rest. This balance between fun and respect for personal space and rest is key to making sleepovers a positive experience for everyone.

Why Sleepovers Are Beneficial for Kids

​Sleepovers offer more than just a fun night with friends. They help children learn independence, practice social skills, and strengthen friendships. By staying away from home, kids learn how to manage themselves in a new environment. This teaches responsibility, decision-making, and flexibility. Sleepovers also allow kids to learn about sharing personal space and following rules in someone else's home. The experience is enjoyable, but it also provides life lessons in understanding personal space and respecting others' needs, including when it’s time to sleep.

Teaching Kids to Set Personal Boundaries

​Setting boundaries is an important skill for children; sleepovers offer an ideal opportunity to practice this. It is important to teach your child to express their needs clearly and respectfully, especially when it comes to sleep. Encourage them to tell their friends when they’re feeling tired or if they need quiet time. Boundaries can also apply to personal space, such as not invading others’ sleeping areas or disturbing someone trying to rest. Helping kids understand that it’s okay to say no or ask for quiet will ensure they get the rest they need and encourage mutual respect during the sleepover.

Preparing for a Sleepover: Setting Expectations

Before sending your child off to a sleepover, setting expectations is important. Discuss their routine for bedtime with them, including how they feel about staying up late. If they have specific needs—such as a nightlight or a special blanket—make sure they pack these items. You can also help them understand that it’s perfectly okay to ask for some quiet time if they feel tired earlier than others. Creating a plan together helps your child feel more in control and comfortable with their boundaries, reducing anxiety and stress.

Preparing for Sleepovers in a New Home

If your family has recently moved into a new home, hosting a sleepover can be a fun way for your kids to start feeling more comfortable in their new surroundings. It allows them to share their excitement about the new space with friends. It also establishes new routines and creates lasting memories. Set up a cozy sleepover area to ensure the sleepover is a success. It should have familiar items like their favorite blankets, pillows, or nightlights to help them feel more at ease. If you're still in the process of moving or settling in, moveinterstate.com can make the transition smoother. Their expert services will take the stress out of relocating, allowing you to focus on creating a welcoming environment for your child’s sleepover and helping them adjust to their new home more comfortably.

Teaching Kids About Sleep Needs and Boundaries

An important lesson for any sleepover is respecting one's own sleep needs and those of others. Kids should learn to be aware of when their friends might need to rest or have personal space. This includes not being too loud when others are trying to sleep avoiding waking someone up early in the morning. It also involves giving a friend some space if they seem homesick. By being considerate of others' sleep needs and boundaries, your child will help create a more comfortable and enjoyable environment for everyone at the sleepover.

Addressing Common Challenges

Sleepovers can be full of excitement, but they also come with potential challenges. Kids might stay up too late, feel homesick, or struggle to sleep in a new environment. Teach your child how to handle these situations in a way that respects everyone’s boundaries. For instance, if they feel homesick, encourage them to ask their host if they can call home or step aside for some quiet time. If other children are still awake while your child feels tired, remind them that it’s okay to excuse themselves and go to bed early. Helping them prepare for these moments will reduce stress and ensure they feel more confident about managing sleepovers.

Encouraging Proper Etiquette

Naturally, parents play an essential role in promoting good sleep etiquette during sleepovers. If you’re hosting, establish clear rules for bedtime and quiet time to make sure that all the children get adequate rest. Creating a comfortable sleeping space with pillows, blankets, and maybe some white noise can help kids feel more at ease. For parents sending their child to a sleepover, it’s important to communicate with the host family. You should talk about your child’s sleep needs and any routines they follow. This way, all parents can ensure that needs and boundaries are respected during the event.

What to Do When Boundaries Are Overstepped

Sometimes, despite planning, boundaries can get overstepped during a sleepover. Your child may feel uncomfortable, or someone else’s sleep may be disturbed. Teach your child to handle these situations calmly and respectfully. If someone invades their space or keeps them awake, encourage them to politely ask for quiet or explain that they need some rest. Let them know it’s okay to speak when boundaries are crossed, but they should do so kindly to avoid conflict. After the sleepover, have an open conversation with your child about how things went and if any adjustments are needed.

Building Confidence and Responsibility

Sleepovers offer a unique chance for kids to grow in confidence and responsibility. You give your child important life skills by teaching them to understand and manage sleep needs and boundaries. These skills will extend far beyond sleepovers. These lessons will help them navigate school trips, shared rooms, and even future college dorm life. More importantly, children who learn to respect their own and others’ boundaries develop better self-awareness and empathy. This will create stronger relationships with their friends.

In Conclusion

Teaching kids about sleep needs and boundaries during sleepovers allows them to have fun while respecting their own and others' rest. These early lessons in setting boundaries and understanding personal space will help them build confidence and develop healthier relationships. Whether hosting or attending, your child will benefit from knowing how to balance the excitement of a sleepover with the need for sleep and respect. With clear expectations, thoughtful conversations, and a little practice, sleepovers can be a positive experience for everyone involved.

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My best advice for children to help them with the change is to split the difference
with the old time and the new time. 

How does that work?
​
School Age Children-
If you have a child that does not nap and normally goes to bed at 7:00 p.m., you would put him to bed at 6:30 p.m. on Sunday night, the first night of the time change. 

​Do this for 3 nights, putting him to bed 30 minutes earlier than normal, then on the 4th night put him to bed at the normal time, 7:00 p.m. or whatever is normal bedtime for your child.


Toddlers-
If you have a toddler ages one and older, on Sunday the first day of the time change, you would put him down for his first nap 30 minutes earlier than normal.   So if he naps usually at 9:30 a.m. put him down at 9:00 a.m. 

You would do the same with the afternoon nap if he takes an afternoon nap. 
For bedtime, if his normal bedtime is 7:00 p.m., you would put him down at 6:30 p.m.  

Do this for 3 nights after the time change and then on the 4th night, put him to bed at 7:00 p.m. and on 5th day move nap times back to normal time.   So if your child naps at 9:30 a.m. put him down at 9:30 a.m. and so on with the rest of the day. 
 
Infants-
If you have a baby and his bedtime and naps have become predictable (usually over 6 months old) meaning he is always going to bed around the same time each day.  For example if bedtime is normally 7:00 p.m. move bedtime 15 minutes later each night until you reach the normal time again. 

So the first night you would put him down at 6:15 p.m., the second night 6:30 p.m., and so on. 
On the fourth night you should be back to 7:00 p.m. 

Do the same thing for NAPS. 

Start 45 minutes earlier than normal and move them 15 minutes later each day.  So if morning nap is at 9:00 a.m. normally, start with 8:15 a.m. on Sunday,
8:30 a.m. on Monday, 8:45 a.m. on Tuesday and then 9:00 a.m. on Wednesday. 

Do the same for the Afternoon Nap. 

​If their bedtime and nap times are not predictable (0-6 months old) simply jump to the new time Sunday night as if you were traveling to a new time zone and use their wake time window (awake time between sleep periods) as your guide. 

A great thing about this time change is that there are more hours of darkness which helps make this transition a little easier. 
If your child wakes up too early, walk them back to their room and tell them it’s not time to get up yet.

If your child wakes up too early and is in a crib, be sure to help his body understand it isn’t morning time by keeping him in his crib
in the dark room until normal wake time.   

Note for Toddlers/School-aged children:
If you have a toddler or an older child who relies on a clock to know when their “morning time” has arrived, set the clock one half hour ahead of the new time so that it reads 7:00 a.m. at the new time of 6:30 a.m. 

Allow your child to wake a bit earlier than normal (they will think it is 7:00 according to the clock but it will be 6:30 a.m., new time).

This will only be temporary as your child adjusts to wake at their usual 7:00 a.m. time after about one or two weeks.

​It may take children and babies a bit more time to fall asleep, this is normal, since the time is different initially they might seem tired earlier.

It usually takes about a week for children and babies to completely adjust to the new time, some children it can take up to a month. 

Be patient and stay very consistent, it will happen.

Erin Neri

After working hard to get your little one sleeping well with a Certified Pediatric Sleep Consultant, it can be daunting to think about going out for an evening. Now that the schedule is in place, you might feel like you’ll need to stay home until your child leaves home, but you still need to live your life.

Here are a few tips to help you make this work without ruining all your hard work:
Navigating Evenings Out Without Sacrificing Your Baby’s Sleep

Embrace the 80/20 Rule
The 80/20 rule is all about balance. If you stick to your baby’s sleep schedule 80% of the time, a little deviation 20% of the time won’t ruin all your progress. This mindset allows for flexibility without stress. It’s okay to bend the rules occasionally for special occasions or much-needed social time.


Plan Ahead
One of our favourite things to do when our first son was a great sleeping baby was to have dinner at friends’ houses. Here’s how you can do it too:

• Set Up a Sleep Space: Bring along a pack-and-play and set it up in a quiet room. Ensure the room is dark and conducive to sleep, just like at home. Using a SlumberPod for these occasions can be a real game changer to making sure that your baby's sleep space is set up for optimal sleep. Discount Code: tothemoonsleep
• Follow the Routine: Do a few steps of the bedtime routine to help your baby wind down. This might include a bedtime story, some quiet cuddling, or playing a lullaby.
• Enjoy Adult Time: Once your baby is asleep, spend time with your friends. Having your baby nearby in a safe sleep environment lets you relax and enjoy the evening without worrying.
• Transfer Gently: When it’s time to go home, gently transfer your baby to the car seat and then to their crib once you’re home. A smooth transition is key to minimizing disruptions. If they wake up, that is fine. Just put them back into their crib once you get home.

Having baby start out the night at a friends house might slightly disrupt the sleep schedule, but it usually won’t derail your progress. Babies are more adaptable than we often give them credit for, and a little bit of flexibility can go a long way.


Slightly Later is Okay
If you can plan your outing to be back within an hour of your baby’s usual bedtime, this slight deviation shouldn’t be too disruptive. Aim for earlier outings and stick as close to the schedule as possible. An hour’s difference is generally manageable and won’t throw off the entire routine. Just be sure to compensate with a slightly earlier nap or a more extended wind-down period the next day if needed.


Get a Sitter
Now that your baby is a champion sleeper take advantage of this by getting a sitter now and then. It’s nice to have a break and enjoy some adult time, and you can be confident that your little one is getting all the sleep they need. When choosing a sitter, find someone who understands and respects your baby’s sleep routine. This ensures consistency and helps your baby feel secure and comfortable even when you’re not there.


Communicate Clearly
Make sure anyone caring for your baby understands their sleep schedule and routine. This includes grandparents, babysitters, and even friends if you’re visiting their house. Clear communication ensures everyone is on the same page and helps maintain your baby’s sleep habits.


Be Flexible and Kind to Yourself
Remember, parenting is all about balance. It’s essential to maintain your baby’s sleep routine, but it’s also crucial to take care of your own social and emotional needs. Don’t be too hard on yourself if things don’t go perfectly. Flexibility and a positive attitude will go a long way in keeping you and your baby happy and well-rested.


By following these tips, you can maintain your baby’s sleep schedule while still enjoying some much-needed social time. Remember, a well-rested parent is just as important as a well-rested baby! So, go ahead and plan that evening out—you deserve it!


When should you reach out for help from a professional?
Now, if your baby or toddler is not sleeping well and, going out with friends or getting a babysitter sounds like an absolute nightmare. It may be time to ask for help getting your little sleeper’s sleep on track. Is it time to teach your baby the skills required for independant sleep so you can do something other than get your baby to sleep? Do you long for a night out with your partner or friends?


Following the tips in this post can seem irrelevant if your baby or toddler isn’t already sleeping well. If you don’t have a good schedule already set up for your baby, it’s taking hours to get them to sleep at bedtime, only to have them wake up a couple of hours later. Then these tips are going to be lost on you.


It’s time for a change; it’s time to give your baby or toddler the gift of sleep. Book your Free 20-minute Sleep Evaluation Call with me to learn more about how I can help transform your family into a well-rested one—a family that can easily go for dinner with friends or get a babysitter for that much-needed night out and not worry about your baby’s sleep because you’re the only one that can put them to sleep.

As a Certified Pediatric Sleep Consultant, I understand that sleep training can be challenging for parents and their little ones. One concern that often arises is why babies or toddlers sometimes vomit during sleep training. Let’s delve into the reasons behind this, why it’s usually not a big deal, and what you can do to manage it.
​

Common Reasons for Vomiting During Sleep Training

1. Crying: One of the primary reasons babies and toddlers vomit during sleep training is due to crying. When a child cries intensely, it can trigger their gag reflex, leading to vomiting. This natural response to prolonged crying can be more common in some children.
2. Loose Sphincter Muscles: Some babies have underdeveloped or loose sphincter muscles, making it easier for stomach contents to come back up, especially when upset or crying hard. This physiological factor can contribute to vomiting during sleep training sessions.
3. Learned Behaviour: Some toddlers may learn that vomiting gets a quick response from their parents. If a child discovers that throwing up brings immediate resolution and attention, they might use this as a way to get the things they want. They may start to use this strategy in other situations as well.

Why It’s Often Not a Big Deal
While seeing your child vomit can be distressing, it’s often not a serious issue. Here’s why:

• Self-Limiting: Vomiting due to crying or stress during sleep training is usually self-limiting. As your baby adjusts to the sleep training process, these episodes typically decrease in frequency, usually after night one or two of the process. 
• Natural Reflex: Vomiting is a protective reflex that helps clear the stomach of irritants or excess food. It’s the body’s way of managing discomfort.
• Common Occurrence: Many parents experience this during sleep training, and it’s a normal part of some children’s response to change.

What to Do When Your Baby or Toddler Vomits During Sleep Training

1. Stay Calm: Your reaction sets the tone for your baby. Staying calm and composed can help reassure them and prevent further distress.
2. Comfort Briefly: If your baby vomits, clean them up and offer comfort briefly without extending the interaction too long. This helps reassure them while maintaining the sleep training process.
3. Adjust Sleep Training Methods: If vomiting occurs frequently, consider shortening the intervals between check-ins or staying in the room with the child. 
4. Avoid Reinforcing the Behaviour: For toddlers who might be inducing vomiting for attention, it’s important to gently discourage this behaviour without giving it too much focus. Respond calmly and clean up without making it a big event.
5. Hydrate: After vomiting episodes, offer small amounts of water or an oral rehydration solution to ensure your child stays hydrated.
6. Be Patient: Understand that this is a phase. As your baby or toddler gets used to the sleep training routine, these vomiting episodes will decrease and eventually stop.

‌
Understanding why vomiting might occur during sleep training can help you manage it calmly and effectively. Most of the time, it’s a minor issue that can be handled with simple measures and a bit of patience.


Remember, consistency and reassurance are key. With time, your child will adjust to the new sleep routine, and these episodes will become a thing of the past. Stay positive and confident in your approach; soon enough, you and your little one will enjoy peaceful nights of sleep.

If you are struggling along your sleep training journey with your child and are ready to receive expert guidance and support to get through the difficult process reach out for help. Book your Free 20-minute Sleep Evaluation Call to learn more about how I can help your family transform into one that sleeps well. 

Is your little one waking up in the middle of the night? 


No, no, not like that. I mean, like really waking up. Waking up and staying up. For, like… hours.


If you’re the parent of a baby or toddler who’s dealing with segmented sleep, you know exactly what I’m talking about. This isn’t the middle of the night. “Go in and comfort your little sleeper for ten minutes until he gets back to sleep” wake up. This is a full-blown 3:00 a.m. dance party. 


It’s got a few names. Segmented sleep, bifurcated sleep, split nights, and it describes a situation where your little one sleeps for a long stretch, then wakes up happy and energetic in the middle of the night and stays that way for an hour or more.


Slit Nights aren’t a new or unnatural phenomenon. Back before the widespread use of the electric light bulb, people would regularly sleep for a few hours, wake up for another hour or two, then go back to sleep. 


They’d use the time to read, smoke, pray, and have sex (not necessarily all at once), and then after an hour or two, they’d get back into bed and sleep until morning. (Apparently, it was also a typical time for visiting one’s neighbours. Not to hate on the old days, but if my neighbours came over unannounced at three in the morning, oooohhh, things would get biblical.) 


Nowadays, however, the vast majority of us go to sleep at night and, hopefully, close our eyes and sleep straight through until morning.
But let me guess… your kiddo didn’t get the memo?


Split nights are actually a pretty common issue. Baby goes down at 7:30 at night, wakes up at 3:00 in the morning, parties her ass off for an hour and a half, then goes back to sleep, apparently careless about the groggy, miserable day she’s set her parents up for.


So let’s take a quick look at why this happens, and then we’ll learn how to solve the problem.


Why Do Split Nights Happen?

There are two major drivers when it comes to sleep. First, there’s our circadian rhythm, which is our natural tendency to fall asleep when it’s dark and wake up when it’s light. Then there’s our homeostatic sleep drive, commonly known as sleep pressure, which builds up over the time we’re awake. 


So ideally, over the course of the day, sleep pressure builds up, then at bedtime, when the pressure hits the sweet spot, baby puts her head down and goes to sleep. Then, as that sleep pressure begins to subside, circadian rhythm takes over, and baby stays asleep until morning.


In the case of a split night, we could be looking at one of two reasons why they’re waking up.
● Your baby or toddler is not getting to bed early enough, OR…
● She is going to bed too early.


Now before you pitch your phone out the window at that seemingly paradoxical explanation, check this out. 

How to Fix Split Nights?

If your baby or toddler is getting to bed too late, if too much sleep pressure has built up, the brain has this instinctive response that says, “Hey, you’re tired, but you’re not sleeping. I’m guessing that’s because there’s a carnivorous apex predator around, so we’d better get ready to make a break for it,” and then starts upping the cortisol levels. 


The brain means well, but it’s a little behind the times on our need for lion alerts.


So this can make it tough for baby or toddler to get to sleep at bedtime since that cortisol’s got them a little bit jacked. It can also cause a full wake-up at the end of a sleep cycle, which commonly happens around 2 or 3 in the morning. Ugh. 


If this is the case, you’re one of the lucky ones. Treat this like any other nighttime wake-up, reassure baby that it’s still bedtime, comfort her and let her get back to sleep on her own, and consider moving bedtime up a bit over the course of a few nights.


But then there’s the alternate scenario. What if your baby or toddler gets to bed too early? 


In a situation where your baby or toddler’s getting lots of quality daytime sleep and going to bed early, it’s possible that there’s not enough sleep pressure built up to keep him sleeping until his circadian rhythm takes over and helps him sleep through the rest of the night, so up he gets. 


And now that there isn’t as much sleep pressure, and their circadian rhythm doesn’t have the horsepower to get them to sleep on their own, suddenly they’re up and active for an hour (or three!) while that pressure builds back up. 


Now, I’m all about early bedtimes. Too little sleep is a much bigger problem than too much. But suppose your baby or toddler's experiencing this kind of split-night sleep. In that case, it’s worth looking at their schedule and doing a little fine-tuning to ensure that you’re hitting the optimum sleep pressure right at the same time that baby’s going to bed for the night. 


I know plenty of situations can arise where you’ll want to get baby to bed a little early. For example, if she had a day of lousy naps and is clearly tired half an hour before bedtime, it’s the right move to get her to bed ahead of schedule. 


But try to avoid putting your little sleeper to bed early, more than one or two nights in a row. We want to prevent over-tiredness, but we also don’t want them in the crib at night for more time than they’re actually capable of sleeping. 


So if your baby or toddler's had a tough day and didn’t nap well, it’s fine to get her to bed a little early since that sleep pressure is likely already built up, but try to get her back onto the regular schedule starting the next morning, including her wake-up time. 


I know that this can all start to sound like an immaculately choreographed ballet. In some ways, it can be pretty complicated. Still, the more you understand the nuances and know where to make those minor adjustments, the better your baby or toddler will sleep. The less they’ll run into these regressions, setbacks, and interruptions.


One final thing to consider if you’re getting ready to tackle this situation. This is not likely to be an overnight fix. Once your little one has gotten into this habit, getting them out of it can take some time. 


Like any attachment or dependency, overcoming it is an incremental process, and it’s likely to meet with some pushback, so if and when things get tough, remember your goal. 


You’re giving your little one the skills they need to sleep soundly through the night, and that contributes to their well-being in so many different ways. So stay consistent, be patient, and before too long, you and your little sleeper will both be enjoying full nights of deep, restful sleep. 

If you are having trouble with your child's schedule and are unsure what it should look like get our Free Sleep Needs Chart. It will help you determine wake windows, nap lengths, number of naps, bedtimes, along with wait times for night time interventions.