You’ve done everything “right.”
The bedtime routine is calm, your baby goes down peacefully... and just when you think you might get a break—bam! Baby is crying 45 minutes later like it’s morning already.
Sound familiar?
This early wake-up is so common, and the good news is: there’s a reason for it—and simple things you can do tonight to help.
Let’s break it down.
Why Is Baby Waking 45 Minutes After Bedtime?
That first stretch of sleep after bedtime should be the most restorative. But when babies wake during this window, it’s usually because of one of these three things:
1. Overtiredness
If your baby is staying up too late, their body produces extra cortisol (a stress hormone), which can make them restless and more likely to wake up after just one sleep cycle.
2. Incorrect Wake Windows
If your baby didn’t have the right amount of awake time before bed—too little or too much—it can disrupt how their sleep cycles connect.
3. Bedtime Is Too Late
When bedtime falls after your baby’s natural “sleep sweet spot,” it’s harder for them to fall into deep sleep. Instead, their body goes into overdrive, leading to restlessness or full wake-ups shortly after going down.
How to Fix It Tonight
Here’s a simple, sleep-consultant-approved plan you can try tonight to help your baby sleep longer—and stay asleep after bedtime.
✅ 1. Adjust Bedtime Earlier (By 15–30 Minutes)
If your baby is waking 45 minutes after bedtime, try moving bedtime earlier, not later.
Most babies under 12 months do best with a bedtime between 6:30–7:30 PM.
💡 Sleep Tip: If naps were short or skipped today, plan for an even earlier bedtime. An overtired baby is harder to settle and more likely to wake early in the night.
✅ 2. Use Age-Appropriate Wake Windows
The right amount of awake time before bed makes a big difference. Here’s a general guide:
Baby’s Age Wake Window Before Bedtime 4–6 months 2–2.5 hours 7–10 months 2.5–3.5 hours 11–14 months 3–4 hours
Too much or too little wake time can both cause issues with staying asleep, especially in that first stretch.
✅ 3. Create a Calming Bedtime Routine (With Feed First!)
A predictable bedtime routine helps your baby wind down and get ready for sleep.
For babies older than 10 weeks, I recommend feeding as the first step in the routine—even before the bath. This helps separate feeding from falling asleep and reduces night wakings due to feed-to-sleep associations.
Try this routine:
Feed (in a well-lit room to avoid drowsy feeding)
Bath or wash-up
Pajamas + diaper change
Books or a short song
Into crib or bed fully awake
This helps baby learn how to fall asleep independently—which is key to connecting sleep cycles.
✅ 4. Make the Sleep Environment Ideal
Sometimes your baby isn’t waking because of a habit, but because something in their environment is disrupting their sleep cycle. Here’s how to make the room sleep-friendly:
Use blackout curtains to block early evening light
Run a white noise machine for consistent background sound
Keep the room cool: 68–72°F is ideal
Place baby in their crib or bed fully awake (especially if older than 9 weeks)
What to Expect
When bedtime and wake windows are aligned with your baby’s developmental needs, and the sleep environment is consistent, you’ll often see progress in just a few nights. That 45-minute wake-up either disappears or becomes a brief stirring that your baby learns to sleep through.
✨ Final Thoughts
If your baby wakes 45 minutes after bedtime, you are not alone—and you’re not doing anything wrong.
This type of early waking usually comes down to overtiredness or timing, not failure. With a few small adjustments, your baby can learn to settle and stay asleep longer… and you can finally catch your breath in the evenings.
Need help figuring out the perfect bedtime or wake windows for your baby?
That’s exactly what I do. Let’s take the guesswork out of your baby’s sleep.
👉 Book a free discovery call and let’s build a plan that works for your family—so everyone can get the rest they need.