Early morning wakings are one of the most challenging sleep struggles many parents face. The reality of being up before dawn, day after day, can be exhausting. But what exactly considered as an early morning waking, and is there anything you can do to extend your baby’s sleep? In this blog post, we’ll cover everything you need to know about early rising in babies and how to encourage longer sleep.
What’s Considered an Early Morning Waking?
While waking up between 6-7 a.m. is normal for many babies and young children, anything earlier can feel like the middle of the night for you! For the purposes of this blog post, an “early morning waking” is when your baby consistently wakes up before 6 a.m.
Keep in mind that if your baby wakes up at 5 a.m. occasionally due to teething or illness, or if they wake up around 4:30-5 a.m., feed, and go back to sleep, this isn’t a true early waking issue. The concern arises when your baby is habitually waking up for the day before 6 a.m. and is ready to go!
Why Do Early Morning Wakes Happen, and What Can You Try?
Imagine your baby wakes up at 5:30 a.m. and won’t fall back asleep no matter what you try. It’s tough on you, but it might actually be a reasonable time for your baby, especially if they go to bed early and only need around 10-12 hours of overnight sleep. For example, if your baby goes to bed at 7 p.m. and only requires 10 hours of sleep (which is common if they’re still napping during the day), they may be well-rested and ready to start the day by 5 a.m.!
Here are some potential reasons for early waking and things you can try:
1. Sleep Schedule Adjustments:
Early morning waking often occur due to too much daytime sleep, an early bedtime, or both. Try:
- Capping daytime naps or reducing the number of naps if your baby is older.
- Pushing bedtime later to create more sleep pressure.
- Ensuring your baby is getting the right amount of daytime sleep, balanced with their night time needs.
2. Sleep Pressure Issues:
If your baby has already slept enough overnight, there may not be enough sleep pressure to fall back asleep in the early morning. In this case, look for signs of sleep pressure imbalance, like waking up in the middle of the night or split nights.
3. Environmental and Biological Factors:
Several external factors could be waking your baby too early:
- Light: Consider blackout curtains to block out any early morning sunlight.
- Noise: White noise machines can help mask environmental sounds.
- Temperature: Babies’ body temperatures dip around 4 a.m., so ensure they’re warm enough by layering clothes or adjusting the thermostat.
- Diaper Leaks: Try sizing up or using overnight nappy to prevent waking from discomfort.
4. Hunger:
If your baby consistently wakes up at the same early hour and seems genuinely hungry, offer a feeding or try a “dream feed” before they typically wake up. Sometimes, a full tummy can help them stay asleep longer.
5. Activity Levels:
Don’t offer the first nap too early, as it could reinforce early waking. Instead, keep your baby awake until your desired nap time, even if you have to engage them with activities like outdoor play, sensory games, or dancing.
What Should You Do During an Early Morning Waking?
If your baby wakes up early and it’s too late to try the tips above, here’s what you can do in the moment:
- Stay Calm and Quiet: Enter the room without turning on lights or greeting them loudly to signal that it’s still sleep time.
- Treat It Like a Night Waking: Comfort your baby by shushing, rubbing their back, or give them some space.
- If Your Baby Won’t Sleep, Keep It Calm: Even if they don’t fall back asleep, keep the environment calm and dark until your desired wake-up time. Then, turn on lights, give a cheerful “Good morning!” and start the day.
Extra Tip: The “Wake to Sleep” Technique
If your baby tends to wake up at the same early time every day, try the “wake to sleep” method. Gently rouse them about 30 minutes before their usual wake time, enough to shift their sleep cycle slightly, but not wake them fully. This can sometimes help reset their internal clock.
Embrace the Early Riser
Some babies are natural early birds, and if you’ve tried everything and your baby still wakes early but is otherwise happy and healthy, it might be time to embrace it. Adjust your routine to ensure you’re getting enough rest, and enjoy those early morning moments together.
If you’ve tried everything and your little one is still struggling with early rising, affecting their mood, appetite, and overall schedule, and you want to establish a consistent routine with a later wake-up time, I’d love to help! You can book a free 15-minute consultation with me-
