Why is my baby waking up so early? Gentle ways to stop early morning wakings
- Alejandra Zuñiga
- Mar 31
- 3 min read
I see it all the time—parents messaging me at 5 a.m., exhausted and frustrated:
"Why is my baby waking up so early? They used to sleep until 7!"
"Is there ANY way to stop these 5 a.m. wake-ups?"
I get it. You’re juggling work, parenting, and life, and those precious morning hours could mean a little more sleep—or at least a few quiet moments before the chaos begins. So let’s talk about what causes early wakings and how to gently shift your child’s schedule without letting them cry it out.
What causes early morning wakings?
If your child is consistently waking up before 6 a.m., there’s usually a reason (and, thankfully, a solution!). Here are the most common culprits:
Overtiredness – If bedtime is too late or naps aren’t restorative, your baby may actually wake up earlier due to built-up sleep debt.
Too much morning light – Even the slightest hint of sunlight creeping through the blinds can tell your baby’s body it’s time to start the day.
Sleep associations – If your little one is used to falling asleep in your arms or with a bottle, they might struggle to connect sleep cycles in the early morning.
Early bedtime adjustments – Sometimes, shifting bedtime a little later can help—but only if your child isn’t already overtired.
Hunger – Babies going through growth spurts might genuinely need a little extra nourishment in the early morning hours.
How to stop early morning wakings
Your child's sleep environment can significantly influence their wake-up time. Babies and toddlers are especially sensitive to light and noise.
Adjust bedtime (carefully!)
Instead of automatically pushing bedtime later, put your child down just 15 minutes earlier for a few nights. Sometimes, more rest prevents overtiredness, leading to longer sleep.
Make the room pitch black
Blackout curtains can make a huge difference. Even a sliver of morning sunlight can tell your baby’s body, "Wake up!" If light sneaks in, try layering blackout blinds with curtains, or covering the windows with black paper for total darkness.
Reinforce the “Morning starts at 6” rule
If your baby wakes at 5 a.m., keep things calm and dark until at least 6 a.m. You don’t have to let them cry—but avoid starting the day full of energy. Instead, keep interactions quiet and soothing.
Watch wake windows
Too much or too little daytime sleep can lead to early wakings. A well-balanced schedule helps your child sleep longer in the morning.
Address potential sleep disruptors
External factors like teething or illness can also interfere with sleep. Identifying these can pave the way for longer sleep stretches.
Teach independent sleep
When your baby know how to settle to sleep, their skills will help them fall back asleep easily when it's still dark. Consider gentler alternatives that align with your parenting style.
Stay consistent
Adjusting early wake-ups takes time. If you tweak bedtime or nap schedules, give it at least 5-7 days before deciding if it’s working.
Early morning wakings can be frustrating, but they don’t have to be permanent. With small adjustments, you can gently shift your child’s schedule—and finally enjoy a little more rest in the morning.
If you’re feeling stuck, you don’t have to figure this out alone. I work with parents just like you to find gentle, respectful sleep solutions that actually work. Here's how I can help!
Peaceful Slumber Blueprint: $47.00 - Personalized step-by-step sleep plan delivered to your inbox in less than 24 hours
Sleep Consultation: $135.00 - 1:1 virtual consultation
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❤️️ Alejandra Zuniga is a Pediatric Sleep Consultant that help parents improve their babies' sleep The Mindful Way.
💤 Schedule a Clarity Call or visit her website to learn how she can help your family.
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