“Children make you want to start life over.” —Muhammad Ali
Early mornings can be challenging for parents, especially when your little one decides that 5am is the perfect time to start the day. If you find yourself consistently waking up before 6am, you’re not alone, many parents experience this struggle.
However, with the right strategies, you can encourage healthier sleep patterns 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 happen for a variety of reasons, including developmental changes, shifting sleep cycles, hunger, or environmental factors. Understanding the underlying cause can help you address the issue 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 certain amount of sleep for their age, and both too little and too much sleep can contribute to waking up too early.
How Sleep Totals Impact Early Rising
Over tiredness – If your child isn’t getting enough daytime or nighttime sleep, they may wake up early due to increased cortisol (stress hormone) levels, which 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 – While it might seem logical to put your child to bed later to encourage a later wake-up, this often backfires, as overtired children tend to wake up even earlier
Tracking Sleep Patterns
To determine whether sleep balance is a factor in early rising, try tracking your child’s sleep for a few days. Write down: wake-up times, nap times and durations, bedtime & total sleep across 24 hours
If your child is consistently waking early, reviewing their total sleep needs and making small adjustments to naps or bedtime 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 affecting 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
Additionally, external factors such as light exposure, noise, room temperature, or an inconsistent bedtime routine can all contribute to early risings.
By identifying what’s triggering 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
One of the most effective ways to reduce early morning wakings is to establish a consistent bedtime routine. A predictable series of activities can signal to your child that it’s time to wind down.
Include calming activities such as:
A warm bath
Reading a story
Listening to soft music
#Assessing the Sleep Environment
Your child's sleep environment is critical for restful sleep. Here are some key factors to examine:
Lighting: Use blackout curtains to block early morning light, which can make a big difference in sleep quality
Temperature: Keep the room at a comfortable temperature; ideally between 16 - 20 degrees
Noise Levels: Use a white noise machine to mask sudden sounds that might wake your child
By ensuring a safe and comforting sleep environment, you can help your child feel more safe and secure for longer periods of sleep.
#Addressing Hunger and Comfort
Sometimes, early morning wakings are due to hunger or discomfort. Make sure your baby is eating enough throughout the day.
For toddlers, a balanced dinner with a small healthy snack (weetabix, peanut butter toast) before bed may help. Also, check that they are neither too hot nor too cold at night. Offering a favourite muslin or bunny (age dependant) can also provide 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 up 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 cot, 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 / soiled nappy or they are ill. Addressing these issues will help your child feel secure and understood.
#Final Thoughts
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, optimising the sleep environment, and responding appropriately to your child, you can help them sleep longer and more soundly.
Remember, patience is essential. Every child is different, so be prepared for a trial-and-error process to discover what works best for your family. By implementing these expert strategies, you will foster better sleep habits and enjoy more restful mornings ahead.
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