Why Is My Baby Waking So Early? (+ How to Fix Early Wakes)
- sleepnursedani
- May 18, 2025
- 4 min read
and why I totally get it…
You know that moment when you hear the cry… and your heart just sinks?
I was already exhausted. I’d been up through the night with the newborn. My partner woke me as he left for work, and I’d hardly drifted back to sleep again, when there it was — the toddler’s awake. Too late for her to go back to sleep… too early to actually get up. I remember lying there, shushing into the baby monitor from bed, so tired I’d catch myself waking back up again to her cries and just hoping this wouldn’t wake the baby next to me.
That was my reality for a while. It was a blur of 5am wake-ups, broken sleep, and trying to keep everyone quiet so the whole house didn’t spiral into chaos before the sun was even up.
So if you’re in it — I get it. Early morning wakes are one of the most common things parents ask me about. But just because it’s common doesn’t mean you have to keep putting up with it.
I'm not only going to help you with why it’s happening… but also what you can actually do about it.
First thing's first, what counts as early?
If your baby or toddler is waking before 6am and starting their day — that’s what we call an early morning wake. Some kids are just naturally early risers (usually taking after one parent!), but in most cases, it’s a sign something’s a bit off with their routine, sleep pressure, or environment.
Luckily… there’s usually a fix.
Why early wakes happen (and what might help)
1. THE ROOM ISN’T DARK ENOUGH
Even a tiny bit of morning light can signal “time to wake up” to their little body clock.
Try this: Make the room pitch black. Literally as dark as possible. Seriously.
2. SLEEP BALANCE MAY BE OFF
This is super common — and often misunderstood. Overtiredness and undertiredness can both contribute to early wakes.
Signs they're overtired: Fussy & grumpy before bed
Signs they're undertired: Happy at bedtime, playing in cot, waking up early & happy
Try this: Trial a slightly earlier/later bedtime for a few days and see if mornings improve. Want the full breakdown? Download the guide here.
3. HUNGER!
This is especially true for younger babies, or even toddlers going through a growth spurt. If they didn’t get enough during the day, it can definitely show up as a 5am wake.
Try this: Check they’re getting good milk feeds and enough solids — especially protein and low-GI carbs across the day. Lunch and snacks matter just as much as the last feed of the day. Sometimes a few small tweaks to how and when they’re eating can make all the difference.
Feeling overwhelmed by conflicting advice?
I've created a free Early Morning Wakes Guide to help parents properly work through what's ACTUALLY causing your baby to have those exhausting 5am starts.
4. THEY’VE LEARNED THAT 5AM IS THE START OF THE DAY
This one’s sneaky. If you’ve been getting them up at 5:30am just to avoid the battle — I get it. But their body clock starts to expect early wakes as the norm.
Try this: Keep it boring until your ideal wake time. No bright lights, no TV, no breakfast. Light, food, and social interaction all reinforce wake-up time, so even just quiet cuddles in a dark room can help shift their rhythm.
5. 🥶 THEY’RE COLD!
This one’s especially important — it’s getting cold! Babies and toddlers often wake early because they’re cold in the early hours (around 4–6am is the coldest part of the night).
Try this: Dress them for the coldest point of the night, not the warmest part of the evening. Think: layers, a warm sleeping bag (with sleeves if needed), and singlets or bodysuits underneath. Cold hands and noses don’t always mean they’re cold overall — feel their chest or back to check properly.
When should you worry about early wakes?
While early morning wakes are very commonly linked to sleep balance, routines, or environmental factors, sometimes there can be other things contributing too.
It may be worth speaking with your healthcare professional if you're noticing:
• sudden or significant changes in sleep patterns
• snoring, noisy breathing, mouth breathing, or pauses in breathing overnight
• feeding difficulties or growth concerns
• signs of pain or discomfort (reflux symptoms, constipation, eczema flares etc.)
• ongoing concerns that something just doesn’t feel right
If any of these sound familiar, it can be helpful to pop in and chat with your GP to see whether there may be anything medical contributing to your little one's sleep.
It doesn't have to be like this.
When I was stuck in those early wakes, it felt like I’d done a full day by 9am and I was already craving my second coffee. I was drained, counting down the hours until their (and my) naps, and just surviving.
That’s what I help other mums with now.
If the tips above aren’t enough to shift things, I’d love to help. Sometimes a nap schedule tweak is all it takes. Sometimes it’s a deeper dive — adjusting bedtime, feeding, or sleep associations. But early wakes are so often fixable with the right approach.
Not sure what the problem is?
All my sleep support starts with a free Sleep Health Check — it helps me flag anything medical or developmental that could be playing a part. If you want to chat through things without committing to a full support package, you can book a low-cost phone call where we go over your baby or toddler’s routine and what might be going on.
Want more sleep support?
Download my free Early Morning Wakes Guide for practical strategies, common causes, and help understanding what may actually be contributing to those exhausting early starts.
You’ll find more tips, stories, and real-life sleep advice over on my Instagram — I regularly share quick wins and relatable content for tired parents 💛
Or if you'd prefer personalised support, I'd love to help 🤍
Whatever you choose, just know:
You’re not doing anything wrong.
You don’t have to keep doing this alone.
And mornings can get better.