Split Nights: Why Your Baby Might Be Waking for Midnight “Parties”

Ever feel like your baby is hosting a little midnight party—wide awake, playful, and ready to go while you’re desperate for sleep? These long stretches of nighttime wakefulness are what we call split nights. And while they can be exhausting for parents, the silver lining is that babies during split nights are usually happy, content, and not in distress. Still, it can leave you wondering what’s going on and how to get back to smoother nights.

What Are Split Nights?

A split night is when your baby wakes up in the middle of the night—typically between 11:00 PM and 3:00 AM—and stays awake for 1–2 hours or more. They’re often cheerful, as if it’s already morning. That’s what makes split nights different from other wakings. If your baby is crying, unsettled, or struggling to go back to sleep, it’s usually not a true split night—it could be due to discomfort, overtiredness, or another need.

Why Do Split Nights Happen?

Split nights usually happen when there’s a mismatch between your baby’s circadian rhythm (their body clock) and their sleep pressure (the natural drive to sleep). When those two aren’t working together, overnight wakefulness can creep in.

1. Bedtime Is Too Early

Sometimes early bedtimes are helpful—especially during nap transitions—but babies can only sleep so many hours in 24. If bedtime is too early, they may get all the sleep they need by the middle of the night.
✨ Example: A 5:30 PM bedtime could mean by 3:30 AM your baby has already had 10 hours of sleep. Add naps to the mix, and their body may simply be done until they rebuild sleep pressure.

2. Too Much Day Sleep

If naps take up too much of their overall daily sleep need, there’s less room for nighttime sleep.
✨ Example: An 8-month-old who averages 13–14 total hours of sleep may nap for 3.5 hours and go to bed at 6:00 PM. By 3:00 AM, they’ve already hit their “quota,” leaving them wide awake.

3. Developmental Milestones

Rolling, crawling, pulling up—these exciting new skills often show up in the middle of the night. Babies love to practice what they’re learning, and sleep is a big time for brain consolidation. This phase usually passes on its own within a week or two. To help, give your little one plenty of practice time during the day, even in their crib, so it feels familiar at night.

4. Overtiredness

Believe it or not, being overtired is one of the biggest culprits behind split nights—especially between 11:00–3:00 AM. When babies don’t get enough restorative naps or bedtime is pushed too late, their bodies produce extra stress hormones, which can make night wakings much more likely. In fact, in most cases, an earlier bedtime is actually recommended to help prevent or resolve split nights, since overtiredness is such a common root cause.

How Can I Help You Address Split Nights

Let’s work together to figure out why those middle-of-the-night wake-ups are happening. Sometimes it’s a simple sleep schedule mismatch; other times it’s too much or too little day sleep, or developmental changes. Together, we’ll dig into what’s really going on so you’re not just putting a band-aid on the symptom.

Here’s what I typically recommend:

• Start logging sleep. Track your baby’s naps and nights for a few days so you can see patterns clearly.

• Compare with age-appropriate needs. Every baby’s sleep needs shift as they grow. My Age-Appropriate Schedules Guide is a great tool to see what’s realistic for your baby’s age.

• Make small shifts. Adjust naps, stretch or shorten awake windows, or tweak bedtime. If bedtime is too late, try an earlier one to avoid overtiredness. If bedtime is too early, you may need to nudge it later. Small adjustments often make the biggest difference.

If things don’t shift, you can also try “compressing the night”:
Push bedtime later by 15 minutes each evening and wake your baby 15 minutes earlier each morning. Once nights become more consolidated, you can gradually move bedtime back to your ideal time.

Quick Tips to Manage Split Nights

Don’t add extra daytime sleep. As tempting as it is to let them sleep in after a rough night, extra day sleep often makes split nights stick around. Keep naps balanced so there’s enough sleep pressure at night.
If overtired, prioritize better naps and an earlier bedtime. Overtiredness is the #1 cause of split nights between 12:00–3:00 AM.
Keep the vibe calm. If your baby is content, don’t stress about “forcing” sleep. Let them babble, roll, or play quietly in a dim, safe environment. Avoid bright lights or stimulation, and trust that once their sleep drive builds again, they’ll drift back to sleep.

Final Thoughts

Split nights can be draining, but they’re usually temporary. Most often they’re caused by a small schedule mismatch or a developmental leap, and with a few gentle tweaks—like adjusting naps, balancing awake times, and often moving bedtime earlier—your baby will return to more restful nights. And remember, mama—you’re doing an amazing job. Even in the middle of those “midnight parties,” your love and presence matter most.

Need More Support?

If split nights (or any sleep challenge) are leaving you worn down, please know you don’t have to figure it out alone. Every baby is unique, and sometimes all the blogs in the world can’t replace having someone in your corner who really gets it. That’s where I come in. As a certified baby sleep coach (and a mom who’s been there too), I work with families one-on-one to create gentle, realistic strategies that actually fit your baby and your lifestyle.

You can use the Book a Call button on my site in whatever way feels best for you. If you’re just curious and want to see if we’re a good fit, you can schedule a free discovery call to get to know me and ask questions before committing. Or, if you’re feeling stuck and need help right away, you can book an SOS consult for immediate support.

Whether you’re hoping for calmer nights, smoother naps, or just more confidence in navigating this season—you don’t have to figure it out alone. I’d love to connect with you, encourage you, and help your family get the rest you deserve.

With Love,

Selina Truax

Creator and Head Sleep Coach