Early rising is one of the most challenging sleep issues parents face, and if you've found yourself here at 5am googling "how to stop my baby waking up so early," you're definitely not alone. Those pre-dawn wake-ups can feel relentless, leaving you exhausted before your day has even begun. The good news? Early rising is absolutely something that can be overcome with the right approach and some patience.
Before we dive into the five key areas to focus on, let's start with the most obvious culprit: light.
If your little one has recently started waking around the 5am to 5.30am mark, there's a good chance this is down to the seasons changing and the sun rising at that time. Natural light is one of the most powerful signals to our bodies that it's time to wake up, so addressing this should be your first port of call.
It's essential that your child's room is pitch black - and I mean truly pitch black. You should not be able to find your way around the room without turning on a light. Even the smallest crack of light creeping in around the edges of curtains or blinds can be enough to trigger that early wake-up call.
Pro Tip: Consider using travel blackout blinds to give you an extra layer of darkness beneath your existing window coverings if light is creeping in around the sides. Our recommended black out solutions are on our Amazon store.
Once you've tackled the light issue, here are the five crucial areas to examine when battling early rising:
1. What is happening at the early wake?
This might seem like an obvious question, but it's one of the most important factors in perpetuating early rising. Take a moment to really think about what typically happens when your little one wakes up at that ungodly hour. The response to early waking can often inadvertently reinforce the behavior.
Are they getting milk immediately upon waking? This is particularly common with parents who are trying to be considerate of other family members' sleep. While the intention is good, offering milk at 5am can actually signal to your child's body that this is an appropriate time to start the day and take in calories.
Are they being brought into your bed for some early morning cuddles? Again, while this might seem like a logical way to buy yourself a bit more rest, it can actually make your bed a reward for early waking. From your child's perspective, waking up early means they get the special treat of snuggling with mum and dad.
Is there someone else in the family getting up at that time and making noise? Perhaps a partner leaves for work early, or an older sibling has swimming practice. Even if they're trying to be quiet, children are remarkably sensitive to household sounds and patterns.
Are they getting to go downstairs with a parent so that they don't wake a sibling? This is an incredibly common scenario in families with multiple children. The early riser gets one-on-one time with a parent, effectively making early rising a positive experience.
Are they getting breakfast or a snack shortly after waking? If your child associates early waking with immediate food, their body may start to anticipate this timing and naturally wake them up in preparation.
The key here is to identify anything that might be "rewarding" the early wake. While these responses are natural and well-intentioned, they can unintentionally signal to your child that early rising is not only acceptable but actually quite beneficial from their perspective.
Pro Tip: Keep a sleep diary for a week, noting not just when your child wakes but exactly what happens in those first 30 minutes after they wake. This can help you identify patterns you might not have noticed before.
2. Are they having an extra-long, early "catch up" nap each morning?
Ah, the dreaded catch-up nap. If you've been dealing with early rising for a while, you've probably found yourself in this trap. Your little one wakes at 5.30am, you struggle through the early morning hours, and then by 7.30am they're clearly exhausted and ready for sleep again. The logical response is to let them have a nice long nap to make up for their early start.
While this logic is completely understandable, it's actually one of the things that can keep early rising firmly in place. When children consistently get that early catch-up nap, it can create a cycle where they don't build up enough sleep pressure for their subsequent naps, particularly the crucial lunchtime nap.
Here's what typically happens: they wake early, have a long morning nap, then aren't tired enough for a proper lunchtime nap. This means they either skip it entirely or have a very short one. By bedtime, they're overtired, which can lead to more disrupted night sleep and, you guessed it, another early wake-up.
The solution requires some short-term sacrifice for long-term gain. Try to get them to at least 8am before their morning nap, and limit it to no longer than 45 minutes for babies under six months, or 30 minutes for babies over six months. Yes, this might mean dealing with a grumpy child for a while, but it's essential for breaking the early rising cycle.
If your child wakes at 5.30am but you can stretch them until 8am for their nap, you're already making progress. That extra 2.5 hours of wake time helps build the sleep pressure they need for better subsequent naps and night sleep.
Pro tip: Check out our sleep programmes which provide age-appropriate nap schedules to help you determine the right balance of daytime sleep for your child's age and stage.
3. Is the balance of your daytime sleep right?
The relationship between daytime and night time sleep is more connected than many parents realise. Getting the balance of daytime sleep right is crucial for overcoming early rising, and it often requires some fine-tuning.
For most children between three and twelve months, we want the longest stretch of sleep to be happening in the middle of the day. This lunchtime nap should ideally be around two hours long. This substantial midday rest helps them consolidate their sleep skills and builds enough sleep pressure for good night time sleep.
If your little one is having significantly less than this - say, 45 minutes to an hour - it could be contributing to the early rising. They're simply not getting enough restorative sleep during the day, which can lead to an accumulation of sleep debt that manifests as difficult night time sleep and early morning wakes.
On the flip side, too much daytime sleep can also be problematic. Most babies over eight months will no longer need a third nap. If your little one is still having one, especially if it's happening late in the afternoon, this could be pushing their bedtime too late or reducing their overall sleep pressure for the night.
The total amount of daytime sleep also needs to be appropriate for your child's age. A twelve-month-old who's still sleeping for four hours during the day might well be waking early because they've simply had enough sleep for their developmental stage.
Every child is different, and what works for one may not work for another. Some children are naturally higher sleep needs, while others function well on less. The key is finding the sweet spot for your individual child.
Pro Tip: Our sleep guides provide detailed guidance on age-appropriate sleep totals and nap schedules, taking the guesswork out of whether your child is getting the right amount of daytime sleep.
Understanding wake windows - the amount of time your child can comfortably stay awake between sleeps - is also crucial. If wake windows are too short, your child might not be tired enough for their next sleep. If they're too long, overtiredness can set in, making it harder to settle and stay asleep.
4. Are you still trying to stick to a 7pm bedtime?
This is where many parents get stuck in a pattern that's actually working against them. If your baby is starting their day at 5.30am and you're still trying to get them to their usual bedtime of 7pm, you're inadvertently creating a longer day that can perpetuate the early rising.
Think about it mathematically: if your child wakes at 5.30am and goes to bed at 7pm, their day is 13.5 hours long instead of the ideal 12 hours. This means they're missing out on 1.5 hours of overnight sleep each night, which can create a cumulative sleep debt.
When children are in a sleep deficit, they often become overtired. Paradoxically, overtired children often wake earlier rather than later because their stress hormones (particularly cortisol) are elevated, making it harder for them to achieve deep, restorative sleep.
Putting them to bed earlier can help them catch up on sleep and break out of this overtired cycle. I know it feels counterintuitive - surely putting them to bed earlier will just make them wake up even earlier? But often, it's exactly what's needed to help them get back on track.
If your child is waking at 5.30am, try moving bedtime to 6pm or 6.30pm for a week or two. This gives them the opportunity to catch up on missed sleep and can actually help push that wake-up time later.
Remember, this earlier bedtime doesn't have to be permanent. Once you've broken the early rising pattern and your child is consistently sleeping later, you can gradually move bedtime back to your preferred time in 15-minute increments.
5. Consistent re-settling
This is perhaps the most challenging aspect of overcoming early rising, but it's often the key to success. However, it's crucial that you address the first four points before focusing on re-settling, as attempting to re-settle an overtired child is much more difficult and less likely to be successful.
If you've optimized the sleep environment, adjusted your response to early waking, corrected any catch-up nap patterns, balanced daytime sleep appropriately, and adjusted bedtime as needed, then you're ready to tackle consistent re-settling.
Early rising that has been happening for some time often becomes habitual. Your child's body clock has adjusted to expect waking at that time, even when they're not necessarily well-rested. This is where the hard work comes in, but also where you can see real results with consistency.
The approach to re-settling depends on your child's age and your family's preferences. For babies under six months, controlled comforting (staying in the room and providing gentle, boring comfort) tends to work well. For babies over six months, controlled crying (checking at regular intervals) is often more effective.
The key word here is consistent. You may need to re-settle your child every single morning for one to two weeks before you start to see that wake-up time shifting later. This requires commitment and can be exhausting, especially when you're already sleep-deprived from weeks or months of early rising.
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It's important to be confident that the early wake is not due to hunger before attempting to re-settle. If your child is under six months and it's been the longest stretch of sleep that they have done without a feed, or if they're showing clear signs of hunger, offer a feed. However, if they typically go longer between feeds during the day, you can be more confident that a 5am wake is habitual rather than hunger-driven.
During the re-settling process, try to keep the room dark and boring. Don't engage in chat or play, even if your child seems wide awake. The message you want to convey is that this is still sleep time, not play time.
The bigger picture
Overcoming early rising often requires a multi-faceted approach. It's rarely just one thing that's causing the issue, and it's rarely just one thing that fixes it. The five areas outlined above work together, and addressing all of them gives you the best chance of success.
Remember that children's sleep needs change as they grow and develop. What worked at six months might not work at twelve months. Stay flexible and be prepared to adjust your approach as your child grows.
It's also worth noting that some children are naturally early risers. If your child consistently wakes between 6am and 6.30am and seems well-rested and happy, this might just be their natural rhythm. The goal isn't necessarily to make every child sleep until 7am, but rather to ensure they're getting adequate sleep and that early waking isn't due to fixable issues.
Pro tip: If you've tried addressing these five areas and are still struggling with persistent early rising, consider our one-to-one consultations, where we can provide personalized guidance and support as you work through the process.
Early rising can feel overwhelming, especially when you're dealing with it day after day. But with the right approach, consistency, and patience, it is absolutely possible to shift your child's wake-up time to a more reasonable hour. Focus on one area at a time, be consistent with your approach, and remember that sustainable change often takes time.
The investment in fixing early rising pays dividends not just in your own sleep and wellbeing, but in your child's too. A well-rested child is generally happier, more able to learn and play, and more resilient when facing the challenges of growing up. And a well-rested parent is better equipped to provide the patience, consistency, and love that children need to thrive.
Pro Tip: Make sure that you take a look at our free Early rising guide: How to help your baby sleep longer each morning.
