Why Is My Baby Waking So Early? The 6 Most Common Causes of Early Morning Wakes
Updated: Jul 16
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 had just left for work, and I'd only just drifted back to sleep when I heard it…
My toddler was awake.
It was too late for her to go back to sleep, but far too early to start the day.
I remember lying there, shushing into the baby monitor from bed, so exhausted I'd catch myself drifting back to sleep between her cries, desperately hoping she wouldn't wake the baby beside me.
For a while, that was our reality. A blur of 5am wakes, broken sleep, and trying to keep everyone quiet so the whole house didn't unravel before the sun had even come up.
If your baby is waking early, or your toddler is waking at 5am every morning, I know how draining it can feel. Early morning wakes are one of the most common sleep concerns parents ask me about, and they can quickly leave the whole family exhausted.
The good news? While they're incredibly common, they're also something we can usually improve once we understand why they're happening.
In this guide, I'll walk you through the most common reasons for early morning waking and the simple checks you can make before trying random tips that may not suit your child.
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 in many cases, once you've identified the underlying cause, early morning wakes can improve significantly.
Often, early morning wakes aren't caused by one problem... it could be a combination of:
1. THE ROOM ISN’T DARK ENOUGH
Try this: Make the room pitch black. Literally as dark as possible. Seriously.
2. TOO MUCH SLEEP PRESSURE (OVERTIRED) or
3. NOT ENOUGH SLEEP PRESSURE (UNDERTIRED)
Sleep pressure is one of the biggest contributors to early morning wakes, but finding the right balance isn't always straightforward. Want the full breakdown? Download the guide here.
4. HUNGER!
5. THEY’VE LEARNED THAT 5AM IS THE START OF THE DAY
Babies and toddlers can sometimes learn that 5am is morning if light, food or social interaction consistently reinforce waking at that time.
6. 🥶 THEY’RE COLD!
The tricky part...? The same symptoms can sometimes have completely different causes.
For example:
• A happy 5am wake could mean undertired...
• A miserable 5am wake could mean overtired...
• Waking for a feed could be genuine hunger... or simply habit.
Not sure which one's the cause?
I've created a free Early Morning Wakes Guide to help parents narrow down the most common causes and learn what to check before making changes.
Why random tips often don't work
You may have read conflicting advice online....
One article says bedtime should be earlier.
Another says it should be later.
One expert says cap naps.
Another says let naps run longer.
The frustrating thing is... Those can all be correct!
It depends on what's causing your childs early waking.
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 Troubleshooting Checklist 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.
Comments