How to Handle Early Morning Wakings (Before 6 AM!) Without Losing Your Mind
If you’ve ever been rudely awakened by a tiny human shouting, “MORNING TIME!” while it’s still pitch dark outside, welcome to the club. Early morning wakings are the worst, and as a pediatric sleep consultant and a mom who has battled (and occasionally lost) this war, I can tell you—it’s fixable. So grab your coffee (you’re gonna need it), and let’s figure out how to get your little rooster to sleep in past the crack of dawn.
Why Is My Child Waking Up So Early?
According to Dr. Marc Weissbluth, early morning wakings are often a sign of overtiredness or poor sleep timing. Sounds backwards, right? Shouldn’t a tired kid sleep more? Nope—an overtired toddler is basically a sleep-resistant gremlin. Here are some common culprits:
Overtiredness – A bedtime that’s too late or missed naps can backfire and lead to earlier wake-ups. Makes total sense… not.
Nap Transitions – Going from two naps to one is like a toddler sleep earthquake—everything is out of whack for a while.
Hunger – If your kid is waking up ready to raid the fridge, they might not be eating enough during the day.
Too Much Light – Sunlight = “PARTY TIME” to a toddler’s brain. Blackout curtains are your best friend.
Sleep Associations – If you’re rewarding 5 AM wake-ups with snacks, snuggles, or Bluey marathons, guess what? They’ll keep waking up for it.
How to Gently (and Sneakily) Shift Wake-Up Time
Try an Earlier Bedtime (Yes, Really!)
I know, I know—this sounds like opposite day advice. But overtired kids wake up earlier, not later. Move bedtime up 15-30 minutes for a week and see if it helps.Make Mornings Super Boring
If your toddler thinks early wake-ups mean fun time, they’ll keep doing it. Keep the lights low, avoid eye contact (seriously), and let them know it’s still nighttime. No morning raves allowed.Use a Toddler Clock
These magical little clocks change colors when it’s okay to get up. Praise and reward your kid when they stay in bed until the “wake-up light” says so. Bribery works.Turn the Room into a Sleep Cave
Blackout curtains = essential. White noise = mandatory. The goal is to trick your kid’s brain into thinking it’s still the middle of the night (because IT IS).Check That Nap Schedule
If naps are too short or mistimed, it could be messing with their overall sleep. If your child recently ditched a nap, give them an earlier bedtime to compensate.Make Sure They’re Full Before Bed
If your toddler wakes up demanding a snack at dawn, they might actually be hungry. Try a protein-rich bedtime snack to hold them over.
Be Patient—And Keep the Coffee Flowing
Shifting your child’s wake-up time isn’t an overnight fix (though wouldn’t that be nice?). Give any new strategy at least a week to work, and stay consistent—even when it’s tempting to just cave and hand them the iPad at 5 AM.
You’ve got this. And if all else fails, invest in some heavy-duty espresso and start counting down the days until the teenage years—when you’ll be the one begging them to wake up.
If you have more questions or need one-on-one help, reach out! I’d love to help you (and your little one) get the sleep you both deserve.
