The Real Reasons Your Baby Is Waking Early

There’s nothing like starting your day at 5:00 a.m. with a wide-awake baby to make you question everything.⠀If you’re stuck in the cycle of early wakings, you’re not alone and you're not doing anything wrong.⠀The good news? Early wakings are usually caused by a handful of common (and fixable) reasons.⠀Today, I'm breaking down why your baby might be waking early, and how you can gently shift things so the whole family gets more rest.

First, 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. 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 actually 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), which can make it harder to stay asleep into the morning.

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

2. Too Much Daytime Sleep

Yes, it could be the complete opposite problem, too much daytime sleep can also have negative effects! If naps are overly long or occur too close to bedtime, your baby may consider nighttime as an extension of their nap and wake up very early.

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., when their sleep pressure is the lowest.

Tip: Creating an optimal sleep environment with blackout curtains, sound machines and a comfortable temperature (18-21°C). Check monitors and sound machines for any light coming off them.

4. Hunger

For younger babies (especially under 9 months), an early wake-up can sometimes be fueled 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 early even if everything else is right.

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

How to Shift to Later 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" 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, 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.

Ready for more sleep and happier mornings?

Better sleep starts with connection and I’m here to help you every step of the way!