Written by Certified Sleep Consultant, Sam Rosenberg
Is your baby waking up at 5:00 AM—or even earlier—and starting the day like it’s party time, while you’re barely out of your REM cycle? You’re not alone. Early morning wake-ups are one of the most common (and frustrating) sleep challenges we hear from parents.
The good news? There are often clear reasons behind early wakings, and even better—there are solutions.
Let’s dig into the why and the how so you can reclaim those extra zzz’s.
Why Early Morning Wake-Ups Happen
1. Overtiredness (Yes, Really!)
One of the biggest culprits behind early rising is a baby who’s actually too tired. It sounds backwards, but when babies are overtired, their bodies release extra cortisol (a stress hormone), which can lead to fragmented night sleep and—you guessed it—early wakings.
● A bedtime that’s too late
● Skipped naps
● Nap transitions (dropping a nap) that leave a gap in daytime rest
Even small adjustments in sleep timing can trigger overtiredness and cause that 4:45 AM wake-up call.
2. Too Much Daytime Sleep
On the flip side, if your baby or toddler is napping for too long during the day, it can cut into their drive for night sleep. For example, a 6-month-old needs about 3hr45min of daytime sleep—if they’re clocking 4+ hours, they may wake early feeling refreshed and ready to roll.
3. Poor Nap Timing
That last nap of the day matters more than you think. If it ends too late, it can delay the natural release of melatonin (the sleepy hormone) and push bedtime later, starting a vicious cycle of overtiredness. If it ends too early, they might go to bed too tired, and again—hello, cortisol.
4. Environmental Disruptors
Babies are light sleepers in the early morning hours—this is when sleep cycles are naturally lighter and sleep pressure has worn off. Even the smallest environmental triggers can cause a full wake-up:
● Light peeking through the curtains (especially in spring and summer)
● Birds chirping or a neighbor’s early morning car start
● Heating or AC units turning on with a jolt
And once they’re awake and stimulated, it’s hard for them to settle again.
5. Sleep Associations
If your child relies on a specific sleep aid—feeding to sleep, rocking, a pacifier—they might not know how to return to sleep when they naturally rouse early in the morning. Instead of drifting back off, they wait for that same input to help them again.
How to Fix Early Morning Wake-Ups
The path to better mornings doesn’t happen overnight (pun intended), but small tweaks can make a big impact.
1. Cap Naps
Make sure your baby is getting the right amount of daytime sleep for their age. Here’s a rough guide:
● 1 month: 5-6 hours (scattered across many short naps)
● 3 months: 4hr45min hours
● 6–8 months: 3-3hr45min hours
● 9–12 months: 2.5-3 hours
If your baby is getting more than this, slowly trim back nap times by 10–15 minutes every few days and see if mornings improve.
2. Adjust Bedtime—But Not Too Much
Sometimes, an early bedtime (yes, earlier) can solve early wakings. If your child is overtired, moving bedtime up by 15–30 minutes for a few nights can reset their system.
However, be careful not to go too early. Bedtime before 6:00 PM for most babies can also backfire by shifting the whole sleep window earlier. You want to hit that sweet spot where they’re tired but not wired.
3. Create a Dark, Quiet Sleep Environment
Invest in blackout curtains and a good white noise machine. This helps block those early morning cues that signal to your baby: “It’s morning!” Even tiny cracks of light can trigger a wake-up, especially after 4:00 AM when sleep is more fragile.
4. Delay Your Morning Response
If your baby wakes early but isn’t crying or distressed, wait 5–10 minutes before going in. This small window allows them to practice self-soothing or simply hang out quietly.
You can also try “quiet crib time” with a soft toy or book after 6 months of age. The message you’re sending is: just because you’re awake doesn’t mean the day has started.
5. Shift the Whole Schedule (If Needed)
If your child is consistently waking early and nothing else seems to work, consider pushing the entire daily schedule later by 15–30 minutes:
● First nap
● All feeds
● Bedtime
This can recalibrate their circadian rhythm over the course of a week. Be consistent for at least 5–7 days before deciding whether it’s helping.
Keep in Mind: Early Morning Wake-Ups Take Time to Fix
We wish we could give you a magic fix—but in truth, this one takes patience. These wakings are often the last sleep challenge to resolve, even after you've tackled naps and bedtime.
Most importantly: be consistent. Babies learn best through repetition, and their internal clocks take time to reset.
You're Not Alone (Really!)
If you’re staring at the clock every morning wondering how you got here—take heart. This is common, it's solvable, and you're doing great.
If you need extra support, our Baby Sleep School team is always here to help. Whether you’re dealing with early mornings, nap refusals, or night wakes—we’ve got your back (and your baby’s back too).
