Navigating Early Morning Wakings: Effective Strategies for Parents

Sophie Sleep
Mar 4
4 min read

Updated: May 13

Understanding the Challenge of Early Mornings

Early mornings can be a challenge for parents, especially when your little one decides that 5 AM is the perfect time to start the day. If you consistently wake up before 6 AM, you’re not alone; many parents face this struggle.

However, with the right strategies, you can encourage healthier sleep patterns for your child and manage those early wake-ups more effectively. Here’s how to navigate early morning risings with your baby or toddler.

Understanding Early Morning Wakings

Early morning wakings can occur for a variety of reasons. Developmental changes, shifting sleep cycles, hunger, or environmental factors may contribute to this issue. Understanding the underlying cause can help you address it effectively and encourage healthier sleep habits.

Reviewing Your Baby or Toddler’s Sleep Over 24 Hours

One key factor in managing early morning wakings is evaluating your child’s total sleep over a 24-hour period. Babies and toddlers need a specific amount of sleep for their age. Too little or too much sleep can both lead to waking up too early.

How Sleep Totals Impact Early Rising

Overtiredness: If your child isn’t getting enough daytime or nighttime sleep, they may wake up early. Increased cortisol (the stress hormone) levels can make it harder for them to settle back to sleep.
Too Much Daytime Sleep: If your baby or toddler naps too long or too late in the day, it can reduce their sleep pressure at night, leading to earlier wake-ups.
Early Bedtime vs. Late Bedtime: It might seem logical to put your child to bed later to encourage a later wake-up. However, this often backfires; overtired children tend to wake up even earlier.

Tracking Sleep Patterns

To determine whether sleep balance is a factor in early rising, track your child’s sleep for a few days. Write down wake-up times, nap times, and duration, as well as bedtime and total sleep across 24 hours.

If your child consistently wakes early, reviewing their total sleep needs and making small adjustments can help regulate their sleep and promote later wake-ups.

As babies and toddlers grow, their sleep patterns evolve significantly. For example:

A 6-month-old is still learning to transition between light and deep sleep cycles, which may cause frequent night wakings or early risings.
A 12-month-old might wake early due to teething discomfort, separation anxiety, or nap transitions that affect their overall sleep routine.
A 2-year-old may start waking earlier out of excitement for the day ahead, developmental leaps, or even because they’ve had too much daytime sleep.

External factors, such as light exposure, noise, room temperature, or an inconsistent bedtime routine, can also contribute to early risings. By identifying what triggers your child’s early wake-ups, you can implement age-appropriate strategies to help them sleep longer and wake at a more manageable time.

Creating a Consistent Bedtime Routine

A consistent bedtime routine is one of the most effective ways to reduce early morning wakings. A predictable series of activities signals to your child that it’s time to wind down and prepare for sleep.

Calming Activities to Include

Incorporate calming activities into your bedtime routine. These can include:

A warm bath
Reading a story
Listening to soft music

These activities can help transition your child from the busyness of the day to a more restful state, making it easier for them to fall asleep and stay asleep.

Assessing the Sleep Environment

Your child's sleep environment is critical for restful sleep. Take a look at some key factors to examine:

Lighting: Use blackout curtains to block early morning light. This can significantly enhance sleep quality.
Temperature: Keep the room at a comfortable temperature, ideally between 16 - 20 degrees Celsius.
Noise Levels: A white noise machine can help mask sudden sounds that might wake your child.

By ensuring a safe and comforting sleep environment, you can help your child feel more secure and comfortable, leading to longer sleep periods.

Addressing Hunger and Comfort

Sometimes, early morning wakings occur due to hunger or discomfort. Make sure your baby is eating enough throughout the day. For toddlers, a balanced dinner followed by a small healthy snack, like Weetabix or peanut butter toast, before bed may help.

Also, ensure that they are neither too hot nor too cold at night. Offering a favorite muslin cloth or bunny can provide extra comfort and security.

Responding Appropriately to Early Risings

How you respond to early morning wake-ups can shape your child's future sleep habits. If your child wakes early, stay calm and avoid turning on bright lights or immediately picking them up.

Use a soothing voice to reassure them and encourage them to settle down. If they are in a crib, try providing comfort without taking them out right away. This helps reinforce that it is still time to sleep.

However, respond quickly if there is a genuine need, such as a wet or soiled diaper or if your child is ill. Addressing these issues promptly will help your child feel secure and understood.

Final Thoughts on Early Morning Wakings

Early morning wakings can be a daunting challenge for parents. However, with the right approaches, you can navigate this phase successfully. By understanding the causes, creating a consistent routine, optimizing the sleep environment, and responding appropriately to your child, you can help them sleep longer and more soundly.

Remember, patience is essential. Each child is unique, so be prepared for a trial-and-error process to discover what works best for your family.

The phrase "Children make you want to start life over" helps capture the essence of parenting. By implementing these expert strategies, you will foster better sleep habits and enjoy more restful mornings ahead.