Understanding Early Wakings: A Guide for Parents

What Counts as an Early Wake-Up?

An early waking typically means your baby is waking for the day before 6:00 a.m. and they aren’t able to fall back asleep. If they seem bright-eyed and ready to start the day at 5:00 a.m., that’s a true early waking. However, if they’re waking around 6:00–7:00 a.m., even if it feels early to you, that’s actually considered developmentally normal.

5 Common Causes of Early Wakings

1. Overtiredness

Being too tired at bedtime can cause more night wakings and earlier mornings. When babies miss sleep cues, skip naps, or go to bed too late, their bodies produce extra cortisol (the "awake" hormone). This can make it harder for them to stay asleep into the morning.

Tip: Focus on an earlier, soothing bedtime. Watch for sleepy cues during the day. Bringing bedtime in 15 minutes earlier can make a big difference.

2. Too Much Daytime Sleep

On the other hand, too much daytime sleep can negatively affect nighttime rest. If naps are overly long or occur too close to bedtime, your baby may consider nighttime an extension of their nap. This can lead to early wake-ups.

Tip: Aim for age-appropriate nap lengths and bedtime windows. It’s all about finding the right balance.

3. Environment

Light, noise, and temperature can trigger early morning wakings. Babies are especially sensitive to environmental changes between 4:00–6:00 a.m. This is when their sleep pressure is the lowest.

Tip: Create an optimal sleep environment. Consider blackout curtains, sound machines, and a comfortable temperature (18-21°C). Additionally, check monitors and sound machines for any light coming from them.

4. Hunger

For younger babies (especially those under 9 months), an early wake-up can sometimes be caused by hunger. If your baby is waking ravenous, it’s okay to respond with a feed and treat it like a night feed instead of starting the day.

Tip: Offer a quiet, non-stimulating feed and try to settle them back to sleep if possible.

5. Habitual Body Clock

Sometimes, early waking becomes a habit. If your baby’s body clock (circadian rhythm) gets set too early, they’ll continue waking up early, even if everything else is right.

Tip: Gradually shift their schedule later, 10-15 minutes at a time for naps, bedtime, and morning wake-ups.

How to Shift to Later Wake-Ups

Here are some effective strategies to help shift those early morning wake-ups:

• Keep the room dark and calm until your "morning time," even if they’re awake.

• Stay consistent. Try not to reinforce 4:30 a.m. as "wake-up" time by turning on lights, talking excitedly, or starting the day too early.

• Offer a cuddle, a feed, or quiet reassurance, but treat early mornings like nighttime.

• Be patient. Shifting wake-ups can take time, but small consistent changes add up.

  
  

You’re Not Alone

Early mornings are one of the most frustrating sleep challenges but they’re also one of the most fixable. If you're feeling stuck, exhausted, or second-guessing yourself, remember that you don’t have to figure it out alone.

I offer 1:1 sleep support that’s responsive and personalized to your child’s unique needs. We’ll find small, manageable changes that lead to big improvements without leaving your little one to cry it out.

Conclusion: A Road to Restful Mornings

Ready for more sleep and happier mornings? Better sleep starts with connection, and I’m here to help you every step of the way! A well-rested baby means a happy family. Let’s work together to achieve those peaceful mornings and enjoyable nights. The journey may have its challenges, but with the right strategies in place, better sleep is just around the corner.