How to Handle Early Morning Wake-Ups

We’ve all been there: you’re fast asleep, and then your baby wakes up at 5 AM (or earlier!). It feels like the night barely began, and now you’re wide awake with a baby who’s ready to start the day. Early morning wake-ups can be a frustrating challenge for parents, but don’t worry—you’re not alone, and there are ways to tackle it.

Let’s dive into why early morning wake-ups happen and, most importantly, how you can handle them.

What Causes Early Morning Wake-Ups?

If your baby is waking up before 6 AM, it’s likely due to a combination of factors. Here are a few common causes:

1. Not Calculating 24-Hour Sleep Needs

One important thing to keep in mind is that a baby’s 24-hour sleep needs are finite. If your baby only needs 10 hours of sleep overnight and is going to bed at 7 PM, they’re inevitably going to wake up at 5 AM ready to start the day.

This is because your baby’s 24-hour sleep need is fixed, and if they’ve had enough sleep during the night, their body will naturally wake up at the end of their sleep cycle. This can be tricky, as some babies are natural early risers, and adjusting their schedule might not always help. The key is to ensure they’re getting enough sleep in a 24-hour period—if your baby needs 10 hours overnight, then a 7 PM bedtime will likely result in a 5 AM wake-up.

2. Circadian Rhythm (Body Clock)
Babies’ circadian rhythms (their internal sleep-wake cycle) aren’t fully developed until they’re around 3-4 months old. This means your baby might wake up earlier because their body clock is still setting itself.

3. Sleep Cycle Changes
As babies get older, their sleep cycles mature and resemble adult sleep patterns. They go through lighter and deeper stages of sleep, and early wake-ups can sometimes happen when your baby transitions from a deeper sleep phase to a lighter one.

4. Environmental Factors
Light, temperature, and noise all play a role in how well your baby sleeps. If there’s light coming in through the window or the room is too warm or cold, your baby might wake up earlier than expected. They’re sensitive to their environment, and even small changes can affect their sleep.

Do you have an alarm that goes off at 5 AM? Noisy binmen outside? Or perhaps another child waking early? Sleep is typically lighter from about 3 AM onward, making it easier for babies to wake up at any disturbances. It might not just be your baby’s sleep cycles—external noise can be a big factor!

5. Hunger
For younger babies, waking early could be a sign of hunger. If they’re going through a growth spurt or haven’t had enough to eat during the night, they might wake up early because they’re hungry.

6. Sleep Pressure
If your baby doesn’t build up enough sleep pressure during the day (from naps or play), they may wake up early because they haven’t gotten the rest they need to stay asleep. A lack of sleep pressure can mean early morning wake-ups are more likely.

How to Tackle Early Morning Wake-Ups

So now you know what might be behind those early morning wake-ups, let’s talk about how you can manage them.

1. Work Out Your Baby’s 24-Hour Sleep Needs

One of the key things to keep in mind when tackling early morning wake-ups is to understand your baby’s 24-hour sleep needs. If your baby only needs X hours overnight, and you put them to bed at 7 PM, they may naturally wake up at 5 AM. This is simply because their body is ready to start the day, having already met its sleep needs.

In this case, the solution might not be to move bedtime later, but to better understand how to balance sleep needs across the full 24-hour period. Knowing how much total sleep your baby requires will allow you to adjust their wake windows, naps, and bedtimes accordingly.

2. Adjust Bedtime

Sometimes, an early wake-up is caused by your baby going to bed too early or too late. If they’re going to bed too early, they may be waking up at the crack of dawn. If they’re going to bed too late, they may be overtired and waking up even earlier.

• Experiment with bedtime: Try adjusting your baby’s bedtime by 15-30 minutes to see if that helps.

• Ideal bedtime: For most babies, a bedtime between 6:30 PM and 7:30 PM is ideal for sleep quality and consistency. However, every baby is different, and adjusting it based on your baby’s natural sleep needs is key.

3. Adjust Daytime Naps

Daytime naps play a big role in your baby’s sleep quality at night. If naps are too long or too late in the day, it can prevent your baby from building enough sleep pressure for a good night’s sleep.

• If your baby has a short wake window: Naps don’t necessarily need to end before 3-4 PM. However, make sure that the last wake window before bed is long enough to build sleep pressure—but not too long that it causes overtiredness.

• Monitor nap length: Babies who nap for too long during the day might not be as tired at bedtime, leading to early morning wake-ups.

4. Create a Dark Sleep Environment

Light exposure is a big factor in early morning wake-ups. Babies are sensitive to light, and it can affect their circadian rhythm.

• Use blackout blinds: To make the room as dark as possible, use blackout blinds to block out any light that might be waking your baby too early.

5. Create a Consistent Sleep Routine

A consistent bedtime routine is key for setting expectations around sleep. When your baby knows that bedtime follows a predictable series of steps, it can help them settle more easily and reduce those early wake-ups.

• Keep it calm and soothing: A warm bath, a story, a feed, and then bed. Keeping this routine calm and consistent can help signal to your baby that it’s time to sleep.

• Wind-down time: Give your baby time to wind down before sleep. This helps them transition from a wakeful state into a calm, sleepy one.

6. Treat Wake-Ups Before 6 AM as a Night Wake

If your baby is waking up before 6 AM, it’s important to treat this as a night wake rather than a morning wake-up.

• Use a settling method: Gently resettle your baby using your preferred method (patting, shushing, or offering comfort). By treating it as a night wake, you help reset their sleep cycle and encourage them to fall back asleep instead of starting the day too early.

7. Be Patient

Sometimes, early morning wake-ups are just part of the process. As your baby’s circadian rhythm and sleep cycles develop, these early wake-ups will likely decrease. Stay patient, and know that this phase will pass!

Final Thoughts

Early morning wake-ups can be tough, but with a bit of experimentation and patience, you’ll be able to find the right routine that works for you and your baby. Adjusting bedtime, monitoring naps, and creating a calm, dark sleep environment can help your baby get the rest they need, and you’ll both be back to enjoying peaceful mornings in no time!

(And remember, if you ever need any guidance or support with early wake-ups, I’m here to help!)

Need personalised sleep support? Book a consultation at www.thegoodsleepclub.co.uk or DM me on Instagram @the_goodsleepclub.