How to handle early morning wakings when your baby has established a pattern of early starts. Learn the top causes, and how to fix them.
How to Handle Early Morning Wakings
If you’ve come from one of my other posts about baby sleep then you’ll likely have discovered already that I don’t necessarily believe in trying to shoehorn a baby’s natural sleep-wake circadian rhythm to better fit an adult’s schedule.
Before I lose you, allow me to qualify that…
Before trying to fix a sleep problem, first check in with yourself that there’s a problem that needs to be fixed.
If you’re a new parent struggling from a severe lack of sleep then I’m 100% on your side. Something has to give, and I hope some of the tips and products mentioned in this post will help you.
But – I like to encourage new mums to step back and look at the big picture first. Why? Because so often in our culture we have other people telling us there’s a problem where none actually exists.
If your routine is working for you, you don’t have to change anything.
So, before we get to trying to fix any sleep problems, first take a moment to check in with yourself that there definitely is a problem that needs to be fixed.
If your baby is has upwards of four night wakings but your lifestyle and/or support system allows you to catch up in the day, and therefore you’re actually not suffering from the ill-effects of insufficient sleep – then there’s no problem.
Even if you’re living nocturnally, if your routine is working for you, you don’t have to change anything.
On the other hand, if you’re done in and need a break, I totally understand because I’ve been there. It led to me trying what felt like every product under the sun, and I kept a record of what helped and what didn’t, in the hope of helping other desperate mums. Keep reading to learn more about our favourites, and which ones didn’t work for us.
But first, let’s take a look at what constitutes early wake-ups, what may be causing them, and how to fix them…
What is Early Waking?
In this post we’re looking specifically at early waking (don’t worry, I also have you covered for more general baby sleep deprivation, when they wake regularly in the middle of the night).
Let’s start by defining what early wake ups look like.
It will mean different things to different people, depending on lifestyle and natural preference. For an early bird, starting the day at 5.30am may be an acceptable wake up time, while for night owls it will likely be at least a couple of hours later.
For the purposes of this post, we’ll be looking at the timings typically recognised as being natural for young babies and toddlers.
Most research in this area refers to the optimum number of hours sleep in a 24 hour period, as opposed to wake times. According to the American Academy of Paediatrics, the recommended amount of sleep looks something like this:
| Recommended Amount of Sleep For Children | Hours |
|---|---|
| Newborn (0 to 3 months) | 14 to 17 |
| Infants (4 to 11 months) | 12 to 15 |
| Toddlers (1 to 2 years) | 11 to 14 |
| Preschoolers (3 to 5 years) | 10 to 13 |
| School-age children (6 to 13 years) | 9 to 11 |
Taking into account daytime naps, wake windows, and appropriate bedtimes, as a general rule these are the appropriate wake times for children prior to puberty:
| Infant Wake Times | Acceptability |
|---|---|
| 4 ~ 5am | Still night time, ie. not acceptable. |
| 5 ~ 5:30am | Early waking. |
| 5:30 ~ 6am | Acceptable for some families and some children will thrive, while others may struggle. |
| 6 ~ 7am | Age-appropriate, acceptable wake time. |
It’s important to manage expectations and be aware / remember that:
- Disrupted sleep won’t last forever.
- Melatonin production begins at around 10 – 12 weeks, and this kickstarts your baby’s circadian rhythm.
- It’s natural for babies to experience sleep regressions.
- Teething, illness, and leaps may also disrupt your baby’s sleep.
- Your baby’s sleep patterns will likely even out by toddlerhood and feel much more acceptable.
- There are a few things you can try to improve your baby’s sleep, extend early wakings, and cope with a lack of sleep.
Common Causes of Early Waking – and How to Fix Them
Okay, let’s presume that you’ve established that things definitely need to change. The good news is there are many likely causes you have an early riser, which means there are lots of possible ways to implement positive change…
1. Environmental noise may disturb sleep in the early hours
External noise such as parents getting ready for work, a garbage truck, and even the birds tweeting can be enough to disturb a lighter stage of sleep in the early morning hours.
Fix it!
Try white noise – this has been one of my personal saviours. In fact, we still use it now and our children are currently 4 and 7 years old!
2. Stimulating activities will rouse sleepy babies
This doesn’t only relate to toys – if your child wakes and is immediately treated to a nursing session or a bottle and snuggles, this can be enough to pull them into consciousness and act as reinforcement for the reward of waking early.
Fix it!
You can try waiting a few minutes before going to your baby to see if they stir, but then drift back off.
While pausing can be the best way to encourage another sleep cycle – it won’t always work or feel ‘right’. I’ll be honest here and say that personally, I don’t like seeing advice that encourages leaving babies for a long period after waking if it results in distress.
This is simply a suggestion of what may help, but you should never feel pressured to do anything that doesn’t feel good.
3. Light exposure may contribute to early morning wake-ups
Light is a huge factor in how the circadian rhythm works. Acting as a cue for the internal clock to begin the day, even the tiniest bit of sunshine creeping into your child’s room can spell the end of sleep time.
Not only does light indicate that nighttime is over, but it also provides enables your little one to view and become distracted by whatever they can see in their bedroom.
Fix it!
Sadly, it won’t take much light to pull your baby into wakefulness. Even more sadly, the vast majority of blackout curtains and blinds on the market just don’t do an adequate job to fix the problem! Keep reading to find out more about one that is an effective option.
4. Lack of self-soothing skills can contribute to early rising
If you rock, pat, or breastfeed your baby to sleep, then when they wake in the morning they’ll likely require the same sleep props in order to go back off.
Fix it!
This sleep association problem disappears when your baby learn to sleep by themselves. However, if you’ve read any of my other posts, you’ll know that sleep training is something I don’t personally endorse.
That said, I don’t judge those parents who are desperate (been there!), but I will just say there are some more gentle sleep solutions available if this is a route you’re interested in trying.
5. Nap schedules can perpetuate early morning wake ups
It’s very possible that your baby’s nap schedule is inadvertently set up to support early rising.
If your baby is up early, having a brief wake window of fewer than two hours before having her first nap of the day, she is effectively enjoying a continuation of her night sleep. This can throw off her sleep pressure and sleep-wake circadian rhythm for the whole day, leading to an early bedtime to compensate, and enabling the cycle of poor sleep to continue.
Fix it!
Circadian rhythms are are 24 hour sleep cycles which help our bodies to carry out essential processes, and they’re each tied to a master clock which is influenced by environmental cues, especially light which controls melatonin levels. Like a pacemaker, this master clock keeps our bodies working by coordinating mental and physical systems in the body. One such function is consistent, restorative sleep.
When each rhythm is properly synchronised, bodily processes function harmoniously – but if the sleep-wake cycle is not properly aligned, sleep can become disrupted.
While this may be a tricky fix to implement, it might also be one of the most valuable.
First, examine your infant’s sleep and nap schedule. How much daytime sleep is he getting? How much sleep is he getting across 24 hours? Is it consistent, and does it fit the recommendations in the above table?
Now, write out an appropriate schedule that incorporates healthy bedtimes, nap times and lengths, and wake time.
To actually put this new schedule into place, you’ll need to wake your baby at set times, according to the new timings. I know, it probably goes against everything you believe in at this point! But if this is the issue, you should soon see a significant improvement.
Note: Nap transition may also be relevant. Usually between the ages of 14 and 18 months a toddler will drop one nap, and this will need to be considered within the context of their 24 hour sleep schedule.
6. A late bedtime can interfere with wake up times
While it may sound counterintuitive, it’s common for late bedtimes to lead to early waking.
Sleep begets sleep.
Unknown
Having an overtired baby can lead to all kinds of sleep issues – including short naps and early starts.
Going back to those circadian rhythms for a moment, the sleep we have before midnight is the most powerful, and almost a predictor for how we’ll sleep for the rest of the night and into the morning. With that in mind, ensuring your baby goes off to sleep quickly can promote good sleep through to morning – sans an early wake up.
Fix it!
Adjust your baby’s bedtime. Moving it back by just half an hour initially to see how she responds to an earlier bedtime can have a positive impact. Stick to the new timings for a couple of weeks, and hopefully you’ll start to see improvements.
7. Enough sleep in a 24 hour period
Sometimes, the problem is simply that your baby is getting enough hours sleep. This may cause waking in the early hours because they just don’t need any more! In this case, a little less sleep can remedy the problem.
Note: This is a last resort, I recommend carefully troubleshooting every other possibility on this list before intervening with the total hours of sleep your baby is getting.
Fix it!
Cautiously and consistently move your child to a later bedtime. Increase in ten minute increments every few days, until over a period of around two weeks their bedtime is half an hour later.
If getting enough total sleep was the issue, you should notice wake times begin to creep forward too.
Bonus Tip to Encourage Later Wake Times
A great tip for how to handle early morning wakings for older toddlers is to try introducing a sleep trainer toddler clock!
These clever gadgets help teach the difference between night and day, and sleep and awake times.
Keep reading to learn more about how these devices can help, and which one we use.
How to Handle Early Morning Wakings: Baby Sleep Products I Recommend to Support Improved Sleep
If you’ve tried all of the above tips and are looking for additional support, you may be interested in some of the following products.
Baby Sleep Products to Help Your Baby (& You!) Get More Sleep
In this post I cover reviews of the following baby sleep products, in order of relevance by age, from youngest to oldest baby:
- Gro Clock sleep trainer
- Echo Dot, used as a sound machine
Just before we continue, using any of the products mentioned in this post should be an informed decision. Due to the risk of sudden infant death syndrome and for your own peace of mind, I strongly recommend you check current safe sleep guidelines with a reputable body such as American Academy of Pediatrics.
Finding the Best Beside Bassinet
When my eldest daughter, Pixie, was tiny I wasn’t really aware of bedside cribs that have, and so I didn’t use one.
When I fell pregnant with my youngest, it was the one product I was adamant I wanted this time. I could envisage it solving so many issues, making life so much more comfortable and, most of all – facilitating better sleep!
Of course, the reality is that these bedside sleeper cribs have pros and cons.
Chicco Next2Me Dream Review: Was It the Game Changer I'd Hoped?
These clever products boast:
- A drop-down side onto the side of your bed,
- Extra firm mattress,
- Adjustable to the height of your bed,
- Anti-reflux tilt to raise baby's head,
- Easy access for breastfeeding,
- Mesh sides to counter the risk of suffocation.
If you’re curious about using a side sleeper cot then I highly recommend checking out my full review. I cover the safety of the Chicco crib, as well as its benefits and what I feel lets it down.
Keeping Baby Close is the Safest Place When They're Tiny
I was so determined that I wasn’t going to bed share, and with my eldest, I didn’t.
But let me tell you, when your baby has colic, that notion goes right out of the window.
When my youngest was tiny she ended up mostly in bed with me, while her poor dad was banished to the sofa. Not really, I think he was relieved.
In fairness he was truly brilliant, taking her for hours in the evening while she screamed and I got some rest, and then passing the baton to me at around 10pm. She would usually collapse with exhaustion by around 1am. It was not my favourite phase of parenting.
By the time she was around 9 months old, there appeared to be a light at the end of the tunnel and we were finally able to repatriate my husband to our bedroom.
In the meantime, I really wanted to find a way to keep a wriggly baby safe while in a high adult bed, whilst also giving me some space from flailing fists. It seemed like the ideal time trial one of the bed sleepers I'd heard about...
Dockatot Deluxe (Formerly Sleepyhead) Pod Review - Will It Make My Baby Sleep?!
If you have your reasons for bed sharing but are worried about the risk of sids, giving your baby their own sleep space can help to provide a safe sleep environment.
Note: the dock is air permeable and rigorously tested for safety and is a really great option for a portable crib - ours came everywhere with us! It's also a great way to encourage your baby to transition from parents' bed to their own bed.
If you’re looking for Dockatot / Sleepyhead Grand reviews, our experience turned out to be really interesting and a fair test, demonstrating both advantages and disadvantages.
How We Started to Reclaim Our Sleep, Featuring myHummy
These soft white noise toys are super cute – but do they work?
They’re also a bit pricey, so before you part with your hard-earned cash it’s well worth reading reviews first.
Naturally, when you’re desperate for sleep, no amount of money is too much for a product that does the trick, but wasted cash is wasted cash.
Check out my post about the MyHummy white noise toy to find out how we got on with Fleur the bear.
Can the Gro Clock Really Improve Toddler Sleep?
If you’re looking for Gro Clock reviews, this is our one. Have a read, you might be surprised!
Alexa White Noise
I’ve not got a posts dedicated to this one, but I wanted to mention it nonetheless.
Because we actually rely quite heavily on Alexa, even now our girls are (just) 4 and nearly 7.
If you read the above post about Fleur you’ll see that we had some legitimate complaints about Alexa at one time. They’re still valid on the odd occasion, but having the same white noise machine in both girls’ bedrooms is really useful.
Safe Sleep For Your Infant
Infant sleep products go way beyond baby monitors. In the first year of your newborn’s life, erratic sleep patterns are to be expected, but using some of the above items can greatly improve your rest.
Many of the options available to you come down to personal choice. In addition to sleep schedules and products, another consideration may be co-sleeping or bed sharing. If you choose to bed share then there are safer ways to do so.
Keep in mind the following tips to keep your baby safe:
- Place baby down on their back,
- Remove crib bumpers and loose bedding to minimise suffocation risks,
- Do not smoke around your baby – cigarette smoke is a risk factor of sudden infant deaths,
- Place your baby in a ‘feet to foot’ position,
- Keep baby’s face and head uncovered,
- Avoid a soft mattress – firm is safest for baby,
- Never sleep on a sofa or armchair with your baby,
- Keep baby’s room temperature at around 16-20°C.
Ultimately, sleep guidelines are there for the safety of your infant.
Please note premature babies or those with a low birth weight are particularly vulnerable to SIDS and following safer sleep advice is more important.
I hope these reviews help you, but if you still need more support with baby sleep, you might be interested in reading about respectful sleep training.