Early vs Late Bedtime? Which is Right? How to use Early and Late bedtimes to solve common sleep problems.
It seems that with sleep for babies and toddlers all of the advice that you get is contradictory and confusing. Some sleep experts insist that the only way for a baby to have quality sleep is through a super early bedtime with a long nighttime sleep duration, while others insist that later bedtimes and shorter sleep durations are better. If you do a quick survey of your friends who have children you’ll undoubtedly hear from people who swear – quite vehemently – by one approach or another. Here’s the truth — a stable schedule with regular bed/wake/nap times is best – timing doesn’t matter! As long as your child is getting enough sleep, then an early or late bedtime is fine as long as it suits your family schedule. Sleeping from 9pm – 8am might be perfectly normal for a baby in one family, while sleeping from 6pm – 5am the norm in another.
That said, early and late bedtimes can be useful in problem solving if you know which one to use. BOTH changes are correct, but for totally different problems. The key is to first figure out the root of your child’s sleep trouble and choose the strategy that best fits the problem.
The Science. Sleep is complicated and is driven by two mechanisms – sleep pressure and the circadian rhythm. When these two drives are in synch your child will be rested throughout the day and will have a nightly sleep pattern that is consistent with what we describe on our ages and stages sleep chart. When these two sleep drives aren’t in synch, problems ensue.
The build up of sleep pressure is intuitive – the longer you stay awake, the sleepier you become. The neurotransmitter adenosine builds up in your brain every minute that you stay awake (caffeine blocks adenosine, which is what makes you feel awake when you drink it). In young children, sleep pressure is the dominant force behind naps. Whatever age your child is, she has a limit to the number of continuous hours she can be awake (see our nap 101 series for more information on this). If she’s a newborn, then she can probably only stay awake for 1-2 hours. If she’s 6 months old, then she may be able to tolerate 2-4 hours of awake time depending on the time of day. If she’s 18 months old, then she can probably tolerate 5-6 hours of awake time during the day. When your baby goes beyond these limits of wakefulness, she will experience acute sleep deprivation. This will mean that she’ll be beyond her comfortable limit of sleep pressure and likely harder to settle when you do put her down for a nap or bedtime.
Unfortunately sleep pressure can also accumulate over a series of days. This is the build up of chronic sleep debt that comes when your baby needs (for example) 14 hours of total sleep a day, but only gets 12-13 each day. Over time that chronic sleep debt will obscure your ability to detect any sort of pattern in your child’s sleep. Chronic sleep debt is in itself a stressor that can increases night waking and lead to waking too early from naps.
Let’s sidestep to the circadian rhythm for a moment. Unlike sleep pressure, the circadian rhythm is not at all intuitive. It is your central biological clock and it plays a role in a LOT more than sleep (production of many hormones, urine output, etc.), but it is the dominant force behind the consolidation of nighttime sleep. The circadian rhythm also controls the drive to be awake. Let us say that again – the circadian rhythm controls the time you sleep and the time you are awake. The circadian rhythm synchronizes biological function based on your exposure to light and darkness (this is why we’re so crazy about telling you to keep your child’s room dark!). When your child has a regular schedule, the strongest drive to be awake happens right before your child’s biological bedtime and another drive to be awake happens in the morning at your child’s wake time. The consequence of this is that if your child doesn’t get the right distribution of naps during the day, you can end up with a situation where she’s obviously tired, but unable to sleep when you try to put her down early. This can lead to frequent waking at the beginning of the night. It can also sometimes lead to a “split night” where there is one really long stretch of awake time in the middle of the night.
Knowing how these two drives work and how they work together will help you problem solve. Here’s how it breaks down:
When should you offer your child an early bedtime?
1. When your child is acutely sleep deprived (e.g. an “off” nap day). If your child normally gets enough sleep, but on occasion misses a nap or has a gap of wakefulness that is too long, then you’ll want to offer a somewhat early bedtime to compensate. For example, if your child normally takes three naps and goes to bed at 7:30 PM, then you might put your baby to bed at 7:00 PM on a day when she skips the third nap. This is also a way to compensate for a poor napping day at daycare.
2. When your child is chronically sleep deprived (never gets enough sleep). If your child is chronically sleep deprived, then your first priority should be catching her up on sleep in order to break the negative pattern that arises from chronic sleep deprivation. An easy way to do this is through offering your child an extremely early bedtime for a few days in a row to catch up on sleep. You’ve probably observed this yourself, but babies and toddlers don’t sleep in later when they are sleep deprived and increasing nap duration can be a challenge. However, chronically sleep deprived child will be able to fall asleep an hour or even two before bedtime and will be able to sleep until morning (if your child normally wakes at night, she will probably still have some night waking). Although there is a very strong drive to be awake right before bed, an extremely sleep deprived child can sleep through the strong drive to be awake that happens before bedtime and keep sleeping through morning. This is because that build up of chronic sleep pressure is so high that the “catch up” sleep just gets tacked on to the night and then the circadian rhythm takes over to keep your child sleeping from the time of her biological bedtime until morning. If your child is chronically sleep deprived to significant degree, then you might offer her bedtime at 5:30 PM for a few days in a row to catch up instead of her usual 7:00 PM.
At times parents report chronic daytime sleep debt due to a childcare environment they cannot control. In these cases (extremely poor daytime napping 5 days per week) we suggest an ultra early bedtime (Ex: 1-2 hours early as described above) two days per week to help prevent an accumulation of too much sleep debt throughout the week.
Note: You don’t want to offer the super early bedtime permanently, because that will start to pull the circadian drive to sleep earlier and suddenly your child will be waking a few hours earlier for the day.
Note: Notice that chronic sleep deprivation (example 2) is different from acute sleep deprivation (example 1). One day of a skipped 30 min nap does not lead to a bedtime that is 1.5 – 2 hours earlier!
3. When your child is waking early, but is still tired (can easily go back to sleep with help) in the morning. In some cases, offering a moderately early bedtime (20-40 mins earlier) for just a few days will stabilize your child’s pattern and will actually lead to her sleeping in later than she was before. This is not true for every child, but if the only sleep issue that your child is experiencing is a small amount of chronic sleep debt, this type of early bedtime can help payback that sleep debt and reset your child’s ability to sleep later in the morning.
If your child is chronically sleep deprived AND doesn’t know how to fall asleep independently, then you may also need to do some sleep intervention after you help your child catch up if she needs to learn how to put herself to sleep in her own space. Remember, there are many layers to fixing sleep issues and is rare that making just one change will solve everything.
When do you offer a later bedtime?
1. When day/night sleep is out of balance and your child is spending too long in bed. This is a very common problem with families who embrace an early bedtime philosophy as their baby grows and matures. It’s also common if your child is getting very little sleep during the day, which results in her being in bed at night much longer than the averages on our sleep chart, then you’ll want to focus on getting her rested during the day and move bedtime later in order to shorten her time in bed overnight. When the balance and distribution of sleep is off in this way, you end up with long stretches of wakefulness in the middle of the night that no amount of sleep training will fix (because it’s really a biological problem NOT because your child doesn’t know how to fall asleep). You can also have this type of “split night” if you try to make your child stay in bed for 12 hours each night, but she only needs 11 hours of sleep. In this case she’ll be rested, but will have an hour awake at some point during the night.
2. When your child is waking early and is wide awake in the morning. In this situation you would want to offer a later bedtime and control your child’s exposure to light and darkness. Provide nice, bright light into the evening up until about 15 -30 mins before bedtime and then dim lights, and of course, darkness in the morning. If your child wakes for the day too early and is clearly ready to go (e.g. wakes every day at 5:00 AM and is happy and rested) then it’s likely that her drive to be awake is happening to early and she doesn’t have the capacity to sleep later. In this situation you’ll need to shift her circadian rhythm later (just like what would happen with jet-lag or daylight savings time). Since it takes time for the circadian rhythm to adjust to change, you shouldn’t expect a later wake time until at least three nights of a late bedtime (that’s the lag in jet-lag). See our blog on fall daylight savings time for step by step instructions about how to shift a schedule later.
3. When your child’s sleep needs have changed. Some parents convince themselves that an early bedtime is required long after their child needs less sleep at night. This leads to asking your child to sleep at a time when she’s just not able to sleep. This happens in babies, but it is most common in toddlers. The circadian drive to sleep naturally shifts later between age one and age three. If you have a toddler who has a drive to sleep that is happening later than the time you are trying to put her down (see our bedtime battles blog for more information on how to correct that problem), then you will end up with all kinds of trouble. To fix this, first figure out the average time that she has fallen asleep over the course of a week. This is her biological bedtime. Once you figure this out put her down at her biological bedtime, so that she’s ready for sleep when you are asking her to sleep. You can then gradually move bedtime earlier in 15-20 minute increments until you are putting her down at a socially acceptable time.
Here’s where it gets tricky……
Sometimes you might need a plan that incorporates a super early bedtime for a few days, followed by a late bedtime and intervention! This is what we call the art to the science – science tells us a lot, but we need to consider all of the complexities of sleep at each age and an individual baby’s experiences in order to successfully problem solve. If you are having trouble figuring out how to put the pieces together, then ask us on Facebook or consider booking a consultation with us and we’ll help you figure it all out.
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Copyright Baby Sleep Science: Sleep Resource Center 2014