Babies who have become overtired can get caught up in a cycle where they sleep less and not as well. They continue to be tired and difficult to settle, even after rest.
Today, at Doulas of Orange County, we are discussing:
Why babies become overtired
How to recognize when your baby is overtired
What to do if your baby is overtired
Prevention and recognizing the signs that your baby is sleepy
Our Orange County Sleep Consultants can help you get your baby back on track and help you prevent sleep problems in the future. Work with a Sleep Coach to build healthy sleep habits for your baby.
Why Babies Become Overtired
Sometimes you can’t avoid delaying nap time or miss the signs that your baby is ready for rest. It happens to everyone!
When your baby isn’t able to sleep as needed, their body creates a stress response, pumping out cortisol and adrenaline. Cortisol is a hormone that is often related to stress and helps to regulate sleep-wake cycles. Adrenaline is the fight or flight response hormone. A baby’s little body responds to skipped naps and missed bedtimes as though there must be a danger keeping them from resting safely. Cortisol and adrenaline keep them awake and prevent you from settling them down for that much-needed snooze.
Once cortisol and adrenaline are in your baby’s system, it can feel next to impossible to get them to sleep. Once they do get settled, they are more likely to take shorter naps. This creates a vicious cycle of overtiredness.
Is Your Baby Overtired?
Babies who don’t get the sleep they need become overtired. Your baby may be overtired if you notice that they:
Have a hard time settling down for a nap or bedtime
Take shorter naps, or “cat naps”
Are easily disturbed when sleeping
Are not getting very much sleep at night
Are fussy or cranky
Are less able to cope with frustration or pain
Are having more meltdowns or temper tantrums than they usually do (older babies)
Fall asleep at random throughout the day (in their high chair, while playing, etc.)
What to do if Your Baby Becomes Overtired
Okay, so now you know your baby is overtired! How do you break the cycle?
Do your best to maintain your family’s usual daily rhythm. Depending on your parenting style, there are several things you can do to get your baby’s sleep back on track.
To get your baby sleeping again, try:
Babywearing – being skin to skin or just close to you can be soothing to your baby and help them settle and fall asleep.
Movement – Rocking your baby, placing them in an infant swing, walking with them in a carrier, pushing your baby in a stroller, or going for a car ride can all help your baby break the overtired cycle.
White Noise - If you prefer for your baby to fall asleep in their crib, white noise machines can be soothing and helpful. For parents who don’t mind holding their baby at nap time or prefer to bedshare, a white noise machine or fan can be beneficial, too. Hatch Rest is a great option or try a baby sleep app.
Darkness – Installing blackout shades in your nursery can ensure your baby’s body gets the signal that it is time to sleep. We recommend Blackout EZ Window Coverings. Most Sleep Coaches suggest your baby’s sleep space be completely dark. Like pitch black dark.
Swaddling – If your baby has not started rolling over, you can swaddle them. Swaddling calms your baby and helps them to sleep better. Be sure to use safe swaddling techniques.
Prevention + Recognizing the Signs That Your Baby is Sleepy
You know what they say, an ounce of prevention is worth a pound of cure. We can help babies avoid the overtired cycle by:
Learning to identify the signs that they are tired
Following consistent bedtime and nap routines
Having a predictable and consistent daily rhythm
Avoiding overstimulation near nap time and bedtime
Tired babies may rub their eyes, yawn, become fussy, or have clenched fists. You may also notice jerky movements when they are tired. Some babies make certain noises when they are ready for sleep. As soon as you recognize that your baby is starting to get sleepy, it’s time to get them into their crib, or preferred sleep space, as quickly as possible.
Babies thrive when you have a routine. Create a bedtime routine that fits your lifestyle. Your bedtime routine may include a bath, infant massage, story time, snuggles, breastfeeding, or other rituals.
A daily rhythm lets your baby know what to expect and will help establish their circadian rhythm. This natural internal process allows them to differentiate day from night.
Before nap time and bedtime, there should be a significant shift in the energy in your household. Use a softer voice, focus on quiet, low energy activities, dim the lights, and create a space that facilitates winding down.
Sleep Training Can Help
A Sleep Coach can work with your family to establish a plan to build healthy sleep habits. Good sleep hygiene means everyone (including you!) functions at their best. Well-rested families are happy families!
Learn more about our program and schedule a complimentary sleep assessment. We’ll set up a powerful 40-minute call to explore what you want for your family’s wellbeing, what’s standing in your way, and how we can help you all sleep and feel better faster than you can imagine! Fill out an inquiry form to get started today!