Early Rising (And How to Fix It!)

As a parent, few things are as challenging as waking up at the crack of dawn with a bright-eyed baby or toddler who thinks it’s time to start the day. Early rising is a common but incredibly frustrating sleep challenge for families. If you’ve tried everything to push your child’s wake-up time later but feel like nothing works, I'm here to help.

Early rising doesn’t just impact your child’s sleep—it can disrupt your entire family’s routine, leaving you feeling exhausted and defeated. But with the right strategies and support, it’s entirely possible to tackle early wake-ups and enjoy more restful mornings.

What Is Early Rising in Babies and Toddlers?

Early rising is when a baby or toddler consistently wakes up too early in the morning—typically before 6:00am—regardless of how much sleep they’ve had. It’s important to distinguish this from naturally early risers, who might wake at 6:00–7:00am as part of their body’s natural sleep rhythm.

For many families, early rising feels relentless, with little relief in sight. Understanding what early rising is and why it happens is the first step to solving the problem.

Common Reasons Babies and Toddlers Wake Up Early

1. Over-tiredness and Late Bedtime

   • It’s natural to assume that keeping your child up later will mean they’ll sleep longer, but for babies and toddlers, this often backfires. Over-tiredness can cause restless sleep and early waking because the body releases cortisol which is a “wakeful” hormone, making it harder for your child to settle and stay asleep.

2. Bedtime Too Early

   • While over-tiredness can lead to early rising, bedtime that’s too early can have a similar effect, especially as your child approaches a nap transition and starts needing a bit less sleep at night. For some older babies and toddlers, a shorter night sleep—between 10-11 hours—is all they need to wake up refreshed. So, if bedtime is very early, it may help to gradually push it later to see if this resolves the early waking.

3. Hunger or Habitual Early Feeds

   • If your baby or toddler is waking early and expecting a feed, it could be a sign that they’re hungry—or it might just be a habit, especially if they're not going back to sleep after the feed. If they’re past the age of needing frequent night feeds, it might be time to shift that early morning feed to the start of the day (around 6-7am) rather than in the early hours (4-5am).

4. Sleep Environment

   • A cool, dark, and quiet sleep environment helps babies and toddlers sleep better and longer. If the room is too bright or they’re getting cold as the temperature dips in the early morning, this can wake them up and make it harder for them to go back to sleep. Blackout curtains and a consistent, cozy sleep setup can make a big difference.

5. Inconsistent Routine or Early Nap Times

   • For babies and toddlers, routines and timing are incredibly important. The timing of the first nap after waking up in the morning is especially significant. If that first nap comes too early, it can reinforce the habit of waking up early. A well-timed nap can help regulate their body clock, so they’re ready for a full night’s rest.

How to Tackle Early Rising: First Steps

If your child is consistently waking up before 6am, here are some things to try:

1. Adjust Bedtime Gradually

   • Try putting your child to bed 15-30 minutes earlier (or later, depending on their age and nap transitions) to see if they sleep longer in the morning. Watch for signs of over-tiredness, and adjust as needed over a week or so.

2. Check the Sleep Environment

   • Assess the room’s temperature and light levels. Keeping your little one comfortable and using blackout curtains can help keep the environment conducive to longer sleep. Playing some gentle white noise can drown out those harsh early morning sounds of traffic, birds or a parent getting ready for work.

3. Gradually Shift the Morning Feed

   • If your child usually has an early feed around 5am, keep the feed calm and quiet to encourage them to go back to sleep after, otherwise try delaying the feed by 10-15 minutes every couple of days. Gradually merging this early feed with their morning feed can help break the habit of waking early.

4. Use a Consistent Routine

   • Creating a predictable routine that includes a solid bedtime routine and consistent nap times is key. Avoid giving in to the early morning wake-up by treating anything before 6am as a “night waking” and gently resettling them to sleep if possible.

5. Be Patient and Track Progress

   • Changing early rising habits takes time, so give any new routine at least a week or two to see if it’s effective. Track sleep and wake-up times to spot trends and celebrate even small improvements.

When Should You Seek Help?

If early rising persists despite making adjustments, it may be time to seek additional support. Some signs that you might need expert help include:

• Consistent Early Rising: Your child wakes up before 6:00am no matter what changes you’ve tried.
• Sleep Deprivation: The whole family is feeling the effects of disrupted sleep.
• Confusion About Sleep Needs: You’re unsure how to adjust your child’s schedule effectively.

Early rising can feel like an unsolvable problem, but with the right strategies and support, it’s absolutely possible to help your child sleep later and reclaim your mornings. Every child is different, and finding the right solution requires patience, consistency, and sometimes a little guidance.

As a sleep consultant, I specialise in helping families overcome early rising and other sleep challenges. Through my programs I can help you understand your child’s unique sleep needs and develop strategies that work.