Early Morning Waking in Babies and Toddlers: Why It Happens and How to Gently Improve It.

You’ve finally settled into bed, hoping for a full night’s rest, when suddenly, at 5 am, your little one is bright-eyed and ready to start the day! At this time of year, the mornings are getting lighter, the birds are chirping, and the world outside is waking up early too, which can make it even harder for little ones to stay asleep.

Early morning waking is one of the most common concerns I hear from parents, but the good news is that with a little understanding and some gentle tweaks, that early wake-up time can gradually be shifted later.

What Counts as an “Early Wake”?

Most babies and toddlers naturally wake anywhere between 6:00–7:00 am. Anything earlier than 6:00 am is generally considered an “early morning wake.”

Most toddlers (around 1–3 years old) sleep for 11–12 hours overnight, so if they go to bed around 7 pm, waking between 6–7 am is perfectly normal. While some little ones are naturally early risers and happily start their day a bit earlier, a 5 am wake is usually still considered the middle of the night for most children.

For some families, early starts can be accepted and worked into the daily routine. However, if your little one is fussy during the day or you notice increased resistance and challenging behaviour, it’s a good sign they need more sleep.

Early morning wakes can take time to resolve. By the early hours, children no longer have the same sleep pressure they had at bedtime, which can make it harder for them to drift back off. That said, if it’s impacting your days, it’s worth addressing.

What causes early morning wakings?

Sleep pressure is the natural build-up of tiredness that occurs the longer we’re awake. It’s what helps us fall asleep at bedtime and stay asleep through the night. As we rest, that pressure slowly decreases, and our “energy tank" refills. By early morning, with lower sleep pressure, children may not have the same drive to go back to sleep if they wake.

As they move between lighter and deeper stages of sleep, it can be harder for them to resettle, especially if other factors are at play, such as:

1. Sleep Environment

   • Too much light in the room (especially in spring/summer)

   • Household or outside noise

   • Early-morning temperature drops

     
     

2. Bedtime Timing

   • Overtiredness can lead to restless sleep, night waking and early wakes.

   • Bedtime that’s too early may mean they’ve had enough rest by 5 am.

     
     

3. Daytime Nap Balance

   • Too much or too little day sleep can affect mornings.

   • Long afternoon naps can sometimes push the sleep cycle earlier leading to earlier wake-ups.

     
     

4. Hunger

   • Particularly for babies under 12 months, early waking may be due to needing a feed.

   • For toddlers, early dinners or light evening meals can leave them hungry by morning.

     
     

5. Settling Habits

   • If your little one is used to falling asleep with a dummy, a feed, or a cuddle, they may naturally look for that same comfort when they wake at 5 am.

     
     

6. Body Clock Adjustment

   • If early waking becomes the norm, their circadian rhythm (the body’s natural internal clock) can shift to that time.

Small adjustments matched to your child’s age and stage can often make a big difference.

Gentle strategies to try

1. Create a Morning-Friendly Sleep Space

   • Use blackout blinds or curtains to block early light.

   • Consider white noise to mask household/outside sounds.

   • Keep the room warm in the early hours.

     
     

2. Review Bedtime

   • If your child is overtired, bring bedtime forward by 15–20 minutes.

   • If bedtime is very early (before 6:30 pm for toddlers), try shifting it slightly later.

     
     

3. Balance Day Sleep

   • Ensure naps are age-appropriate in length and timing.

   • Avoid too much or too little day sleep, as both can disrupt mornings.

     
     

4. Reduce Hunger Wakes

   • Offer a feed if your baby hasn’t fed for several hours.

   • For toddlers, ensure a filling dinner and consider a bedtime snack.

     
     

5. Pause Before Starting the Day

   • Keep lights dim and voices calm if they wake before 6 am, treat it as a night wake.

   • Offer comfort, but avoid signalling it’s playtime.

   • Even 10 extra minutes of quiet cuddles each morning can help shift their wake-up later.

     
     

6. Check Settling Techniques & Keep Sleep Cues Consistent

   • Make sure the conditions your child falls asleep with at bedtime are the same if they wake early in the morning. If those familiar cues, such as their sleeping space, level of light, or comfort item, are still there, it’s easier for them to drift back to sleep at 5 am.

A Helpful First Step: Keep a Sleep Diary

Track naps, meals, bedtime, overnight wakes, and wake-up times for a week. This can help identify patterns and guide small, targeted changes. Too little daytime sleep can impact overall rest, as sleep actually promotes more sleep. When a baby or child becomes overtired, it can make settling harder. On the other hand, too much daytime sleep or an early bedtime can influence what time they naturally wake in the morning.

When to Seek More Support

If early waking has been happening consistently for several weeks and you’ve adjusted environment, bedtime, and nap balance with no success, it may be worth looking at your child’s full sleep picture. Sometimes a few small changes in multiple areas are needed to make the biggest difference.

Keep in mind: Early morning waking is very common, and it doesn’t mean you’re doing anything wrong. With calm consistency and a little detective work, most families notice positive changes over time.

Are you feeling exhausted from 5 am starts? With personalised, gentle sleep guidance, I can help your little one settle more peacefully and support you in creating calmer, more manageable mornings. Together, we can find strategies that suit your child’s needs, so the whole family can enjoy more restful nights.

📩 Contact me to book your free 15-minute discovery session and see how I can support you and your family.

Emma McLaren | The Paediatric Sleep Nurse