Why Is my Baby or Toddler having Early Waking's? How can we fix it?

It's 4:53 AM. Again.

Your little one is wide-eyed and ready to start the day while you're desperately clinging to your pillow, wondering if this tiny human has some sort of internal rooster alarm you can't turn off. You've tried everything—blackout curtains that could rival a movie theater, white noise loud enough to drown out a construction site, and bedtime tweaks that would make a sleep scientist proud. Yet here you are, greeting another sunrise you never asked to see.

Let's be honest, mama, you're not alone in this early morning battle. As a professional sleep consultant and mother who's walked this exhausting path myself, I can tell you that early wakings are hands-down the most common challenge families face. I get asked about it more than five times a week, and trust me, I've been there too—questioning every decision, wondering if there's some magical sleep secret I missed, and yes, contemplating if coffee for breakfast, lunch, and dinner is socially acceptable.

Here's the truth that might surprise you: early waking isn't a sign you're failing as a parent, and you haven't missed some secret parenting handbook chapter. You're doing your best on very little sleep, which is honestly heroic. But here's what I want you to know—with some science-backed understanding and strategic tweaks, those 5 AM wake-ups can become 6:30 AM mornings. That extra hour and a half? It's life-changing.

What Actually Counts as "Early Wakings"? (Hint: It's Not What You Think)

Before we dive into solutions, let's talk expectations. I know you're probably dreaming of leisurely 8 AM mornings, but here's where I need to lovingly burst that bubble.

Most sleep experts agree that for babies and toddlers, anything after 6:00 AM is actually considered a normal, developmentally appropriate wake time. I know, I know—this might not be what you wanted to hear when you're fantasizing about slow mornings and extra cuddles in bed.

Early waking, as we sleep consultants define it, typically means any wake-up before 6:00 AM. For babies under 12 months, anything before 5 AM is considered a true night waking rather than morning rising. That 5-6 AM window? It's the gray zone where biology meets hope.

Most young children are natural larks—their internal clocks are simply wired differently from night-owl adults. While you might prefer an 11 PM to 7 AM schedule, many babies naturally thrive on a 7 PM to 6 AM rhythm. This isn't a design flaw; it's how they're programmed at this stage of development.

Research shows that from around 24 months, most toddlers naturally wake between 7 AM and 8 AM, but getting there requires patience and the right approach.

The Perfect Storm: Why Early Mornings Are So Brutal? (The Science Made Simple)

Understanding why early mornings are so challenging requires a peek behind the curtain of your child's biology. Picture this: between 4-6 AM, your little one's body experiences what I call "the perfect storm"—multiple biological systems shift simultaneously, creating the most fragile window for sleep.

The Hormone Roller Coaster

Think of your child's sleep as being orchestrated by a complex hormone symphony. Melatonin, the "sleepy hormone," has been the star performer all night, rising steadily after sunset and keeping your child in dreamland. But as dawn approaches, even in a pitch-black room, melatonin production drops sharply.

Recent research confirms that the development of the circadian system begins in utero and continues throughout the first few years of life, with melatonin production patterns establishing during early infancy. This biological "sunrise signal" is incredibly powerful—it's your child's brain receiving the message that nighttime is ending, even if you wish it wasn't.

Simultaneously, cortisol (often called the stress hormone, but it's actually part of the natural wake-up process) begins rising. Studies show that both cortisol and melatonin's circadian rhythms begin establishing around the third month of life, creating the biological switch from "stay asleep" to "start waking up."

Sleep Architecture Changes

Here's where it gets really interesting. Sleep isn't uniform—it has different stages, and by early morning, your child is spending much more time in light sleep and REM (dream) sleep rather than the deep, restorative sleep that dominated the first half of the night.

Research tracking infant sleep development shows that by 6 months, babies take an average of 20 minutes to fall asleep, and by age two, they typically wake only once during the night. However, these brief awakenings are normal—what matters is whether your child can resettle independently.

The Sleep Pressure Problem

Think of sleep pressure like a gas tank that empties as your child sleeps. By early morning, most of that biological drive to sleep has been satisfied, even if it doesn't feel like enough to you. With low sleep pressure, your child's body feels less "obliged" to stay asleep.

This is why children with independent sleep skills can handle these natural morning arousals, while those who rely on outside help (feeding, rocking, or parental presence) are more likely to fully wake and need assistance returning to sleep.

The 9 Most Common Culprits Behind Early Waking (And How to Fix Them)

After working with hundreds of families, I've identified the main reasons babies and toddlers wake too early. The good news? It's rarely just one thing, which means small adjustments in multiple areas can create big changes.

Culprit #1: Your Room Isn't Actually Dark Enough

Light is one of the most powerful signals for your child's internal body clock. When those little eyes sense even small amounts of light through closed eyelids, it sends a direct message to the brain's master clock, telling it to suppress melatonin production and start the wake-up process.

The Fix:

• Do the "hand test" at 5 AM—if you can see your hand in front of your face, it's not dark enough

• Use blackout curtains AND blinds, ensuring no gaps at sides or top

• Cover or turn off any glowing electronics (humidifiers, monitors, clocks)

• Block light from hallways or under doors with draft stoppers

• Skip nightlights unless your child expresses genuine fear of the dark

  
  

Culprit #2: Bedtime Is Actually Too Late

This is the plot twist that catches many parents off guard. Pushing bedtime later hoping your child will "sleep in" actually backfires spectacularly. When children miss their optimal sleep window, their bodies compensate by releasing cortisol to keep them alert, leading to lighter, more fragmented sleep and—you guessed it—earlier wake-ups.

The Fix:

• Aim for bedtime between 6:30-7:30 PM for most babies and toddlers

• Move bedtime earlier by 15-30 minutes if your child is cranky or hard to settle

• Watch for that "second wind"—if you see it, bedtime is too late

• Try a temporary "reset" with a 6:00-6:30 PM bedtime for a few nights after disruptions

  
  

Culprit #3: The First Nap Is Too Early (The Early Nap Trap)

When your child wakes at 5 AM and you allow a nap at 7 AM, their brain treats it as an extension of night sleep. This actually teaches their internal clock to keep waking early because there's always a "catch-up" nap available.

The Fix:

• For babies on 2-3 naps: Keep the first nap after 8:00-8:30 AM, even after early waking

• For toddlers on 1 nap: Hold the nap until 11:30 AM or later

• Use gentle distractions: breakfast, fresh air, change of scenery

• Remember: you're training their body clock that morning is for being awake

  
  

Culprit #4: The Overtiredness Paradox

Counterintuitively, being too tired actually causes early waking. When children are overtired at bedtime, their stress hormones spike, creating light, restless sleep that's easily disrupted in the early morning hours.

Understanding your child's natural awake windows—the periods they can comfortably stay awake between sleep periods—is crucial for preventing overtiredness. These windows vary by age and individual temperament, and getting them right can make the difference between peaceful bedtimes and early morning battles. (Learn more about awake times and why they're important for your baby's sleep.)

The Fix:

• Watch for tired cues: yawning, eye rubbing, zoning out, or sudden hyperactivity

• Don't skip naps or let them run too late

• Consider an earlier bedtime after busy days or missed naps

• Think of earlier bedtime as a "sleep reset," not a punishment

  
  

Culprit #5: Too Much Daytime Sleep

Your child has a limited "sleep budget" for 24 hours. If too much is spent on naps, there's less drive for consolidated night sleep, potentially leading to early morning wake-ups.

The Fix:

• Track total sleep and compare to age-appropriate guidelines

• Avoid individual naps longer than 2 hours

• Be especially careful with late afternoon naps

• Adjust nap lengths gradually (10-15 minutes at a time)

  
  

Culprit #6: Hunger vs. Sleep Association Confusion

True hunger can cause early waking in younger babies, but it's less common than parents think. Research shows that while around 70% of babies will wake 1-3 times per night for feeds in early months, many babies aged 6-9 months can manage 12-hour stretches without feeding.

Signs of True Hunger:

• Vigorous, full feeding when they wake

• New pattern coinciding with growth spurts or illness

• Baby settles back to sleep after a complete feed

  
  

Signs of Sleep Association (Not Hunger):

• Only "snacking" or using feeding to fall back asleep

• Pattern continues even with good daytime nutrition

• Waking persists past 9-12 months with no growth concerns

  
  

Culprit #7: Environmental Disruptions

In the early morning's light sleep phases, your child becomes hypersensitive to environmental changes that wouldn't bother them at midnight.

Common Culprits:

• Garbage trucks, birds, or neighborhood sounds

• Temperature changes (getting too warm or cold)

• Air quality issues or allergens causing congestion

• Electronic lights or sounds

The Fix:

• Use consistent white noise to mask sudden sounds

• Maintain steady room temperature (65-70°F/18-21°C)

• Consider air purifiers for allergy-prone children

• Do an environmental "audit" at 5 AM to spot disruptions

  
  

Culprit #8: Sleep Associations (The Big One)

This is often the linchpin issue. Children who fall asleep with help (feeding, rocking, parental presence) often need that same help to return to sleep after normal early morning arousals.

Research confirms that consistent bedtime routines improve sleep quality, with studies showing improvements in as little as three nights.

Sleep associations—the conditions your child connects with falling asleep—can either support or hinder independent sleep. Understanding which associations help your child sleep through natural wake-ups versus those that create dependency is key to solving early waking challenges. (Discover more about sleep associations and how they affect your baby's sleep.)

Culprit #9: Developmental Leaps and Changes

Growth spurts, learning new skills (rolling, crawling, walking), teething, and separation anxiety can all temporarily disrupt sleep patterns, often manifesting as early waking.

Managing Developmental Disruptions:

• Maintain consistent routines during changes

• Provide extra comfort without creating new sleep dependencies

• Encourage plenty of skill practice during daytime hours

• Remember these phases are temporary (usually 1-3 weeks)

  
  

Your Path Forward: Small Steps, Big Changes

If you've made it this far, you're already taking the most important step—seeking understanding rather than just quick fixes. Early waking is incredibly common, incredibly challenging, and while the solutions might seem straightforward on paper, implementing them consistently while managing daily life can feel overwhelming.

The truth is, addressing early waking successfully often requires a personalized approach that considers your child's unique temperament, your family's schedule, and the specific combination of factors contributing to those early mornings. While understanding the "why" is crucial, knowing exactly how to prioritize changes, what to tackle first, and how to troubleshoot when things don't go as planned—that's where professional guidance makes all the difference.

Remember that every small step matters, but having a clear roadmap tailored to your specific situation can save you weeks of trial and error. Some families see improvements within days with the right adjustments, while others need more comprehensive strategy shifts that take into account multiple sleep challenges working together.

You're doing better than you think, mama. Here's to reclaiming your mornings with the right support and strategy.

Real Mom, Real Results: Sarah's Story

Your Path Forward: Remember, You're Not Alone

If you've made it this far, you're already taking the most important step, seeking understanding rather than just quick fixes. Early waking is incredibly common, incredibly challenging, and incredibly solvable with the right approach.

Remember that every small step matters. Maybe today you make the room darker. Tomorrow you move bedtime earlier. Next week you work on independent sleep skills. These aren't massive overhauls—they're gentle, science-backed adjustments that honor your child's biology while supporting your family's needs.

Some days will be harder than others. You might have a great week followed by a rough few nights (hello, developmental leaps and teething!). That's normal. Progress isn't always linear, but with consistency and patience, those 5 AM mornings can become 6:30 AM starts to the day.

You're doing better than you think, mama. Here's to reclaiming your mornings, one gentle change at a time.

Ready for More Personalized Support?

If you've tried these strategies and still need guidance, or if you'd like a comprehensive plan tailored specifically to your child's needs, I'm here to help. You can book a consultation to work together on creating the perfect sleep solution for your family.

For families wanting an even deeper dive into early waking solutions, my comprehensive Early Wakings Ebook includes detailed troubleshooting guides, age-specific strategies, and week-by-week implementation plans to help you navigate this challenge with confidence.

Frequently Asked Questions

References

1. Hoyniak, C. P., Bates, J. E., Staples, A. D., Rudasill, K. M., Molfese, D. L., & Molfese, V. J. (2020). Sleep and development of executive attention in early childhood: A longitudinal investigation. Developmental Science, 23(3), e12909.

2. Mindell, J. A., Li, A. M., Sadeh, A., Kwon, R., & Goh, D. Y. (2015). Bedtime routines for young children: A dose-dependent association with sleep outcomes. Sleep, 38(5), 717-722.

3. Mindell, J. A., Leichman, E. S., DuMond, C., & Sadeh, A. (2017). Sleep and social-emotional development in infants and toddlers. Journal of Clinical Child & Adolescent Psychology, 46(2), 236-246.

4. Rivkees, S. A. (2003). Developing circadian rhythmicity in infants. Pediatrics, 112(2), 373-381.

5. Graven, S. (2006). Sleep and brain development. Clinics in Perinatology, 33(3), 693-706.

6. Jenni, O. G., & Carskadon, M. A. (2004). Spectral analysis of the sleep electroencephalogram during adolescence. Sleep, 27(4), 774-783.

7. Thomas, K. A., & Foreman, S. W. (2005). Infant sleep and feeding pattern: Effects on maternal sleep. Journal of Midwifery & Women's Health, 50(5), 399-404.