Early waking in infants and toddlers

Babies and toddlers are naturally early risers, but when your child is waking before 6am (especially day after day) it can feel exhausting and unsustainable.  Early mornings can quickly turn into a marathon, particularly when 5am starts become the norm rather than the exception.

So why does early waking happen, what can realistically help, and how do you know when it’s time to look for more tailored support?

What counts as early waking and what’s normal?

While many young children wake early, regular waking before 6am is generally considered early waking.  For some babies and toddlers, this is a short-lived phase linked to development or routine changes.  For others, it can become a persistent pattern.

Early waking is common, but common doesn’t mean you have to just put up with it. Understanding the cause is key to knowing how to respond.

Common causes of early waking (and what to try first)

Early waking rarely has a single cause.  More often, it’s the result of timing, biology, environment, and sleep habits interacting.

1. Bedtime and ‘overtiredness’

One of the most common causes of early waking is a bedtime that’s too late, or a wake window before bed that’s too long.  Although it feels counterintuitive, overtired children often sleep less, not more.

If bedtime has crept later, or naps have recently changed, consider:

• Bringing bedtime slightly earlier

• Shortening the gap between the last nap and bedtime

Small adjustments (15–30 minutes) can make a big difference.

2. Reinforcing early rising

When your child wakes early, it’s completely understandable to get up and start the day especially when settling feels impossible.  However, doing so can unintentionally reset their body clock.

Decide on a realistic ‘start of day’ time (often 6am or later). Treat anything before this as a night waking:

• Keep lights low

• Minimise interaction

• Avoid starting the day too early

Continue until your child either resettles or you reach your chosen start time.

If you’re reading this thinking “I’ve tried some of this already and nothing changed”, you’re not alone.  Early waking can be particularly stubborn, especially when multiple factors overlap. This doesn’t mean you’re doing anything wrong,  it may mean your child needs a more tailored approach.

3. Light in the bedroom

Light is a powerful signal for the body clock.  Early morning daylight can trigger waking, particularly in children who are sensitive to light.

Consider:

• Blackout blinds or curtains

• Travel blackout blinds as a temporary or budget-friendly option

Even small reductions in light can help extend sleep.

4. Developmental milestones

Learning to roll, crawl, walk, or talk can temporarily disrupt sleep.  During these phases, children may wake early eager to practise new skills.

What helps most here is:

• Plenty of practice time during the day

• Keeping sleep routines consistent

• Patience - this type of early waking is usually temporary

5. Daytime nap timing and length

If early waking has appeared suddenly, nap adjustments are often part of the solution.  Too much or poorly timed daytime sleep can reduce sleep pressure overnight.

Tweaking nap timing or length, rather than removing naps too quickl, often helps restore balance.

6. How your child falls asleep

Children who rely on parental support to fall asleep at bedtime often need the same support when they wake early.  Early mornings are especially tricky because sleep hormones are low, making resettling harder.

Looking at how your child falls asleep, and gradually supporting more independent settling if appropriate, can improve early mornings over time.

What improvement usually looks like

Progress with early waking is often gradual.  Signs you’re moving in the right direction include:

• Later waking times on some mornings

• Easier resettling

• More consistent wake-up times

If nothing changes after 1–2 weeks of consistent adjustments, it’s usually a sign that something else needs addressing.

Early waking as part of a bigger sleep picture

Early waking is just one piece of your child’s overall sleep development.  Sleep needs, naps, routines, and settling skills change rapidly in babies and toddlers, and what worked a month ago may need revisiting.

Supporting sleep is rarely about a single ‘fix’; it’s about understanding how all the pieces fit together for your child.

When more personalised support may be helpful

Further support can be especially valuable if:

• Early waking has been happening for several weeks or months

• You’ve adjusted bedtime and naps without success

• Your child seems tired despite long nights

• You’re unsure which advice applies to your child

• Early mornings are affecting your wellbeing or family life

In these situations, personalised guidance can help identify what’s really driving the early waking and create a plan that fits your child’s age, temperament, and routine.