Is your baby stuck in an early morning wake cycle? Early morning wakings can be frustrating for parents as we try to troubleshoot this portion of sleep for our child. It can feel exhausting, confusing, and a little defeating. But you're not alone! Early morning wakings are a common scenario that many families face, and the good news is, they are solvable. In this blog, we'll delve into what exactly constitutes an early morning wake, the possible reasons behind it, and how to address and get a game plan together.
What Is Considered an Early Morning Wake?
Before we jump into what may be the causes, let’s explore what is considered an "early morning waking”. While every family has its own idea of what "too early" looks like, experts generally define early morning waking as any wake-up time before 6:00 AM. For children, particularly babies and toddlers, anything before this hour is typically considered too early, as it disrupts the natural flow of restorative sleep.
Why is this the cut-off? The hours between 6:00 AM and 7:00 AM are when children’s circadian rhythms naturally start signaling the body to wake up. Anything earlier than that is considered an early morning wake, and if it happens consistently, it's usually a sign that something in their routine or environment needs adjusting.
Why Early Waking May Be Happening
There are a variety of reasons why your child might be waking up too early, and it's often a combination of factors rather than just one cause.
Let’s explore the most common reasons:
1. Bedtime is too late
One of the leading causes of early morning wakings is overtiredness. It might seem counterintuitive, but when a child is overtired, their body releases hormones (like cortisol and adrenaline) to keep them going. This makes it harder for them to fall asleep, settle into a deep sleep, and may wake up early as a result.
Solutions:
Adjust Bedtime: Bedtime that is too late can lead to overtiredness. Consider moving bedtime earlier by 15 to 30 minutes and observe to see if this extends their morning wake up time. As we see that trend, keep adjusting bedtime until your child starts sleeping until 6:00am or later.
Tweak Wake Windows: Pay attention to your child's wake windows during the day to ensure they are not staying awake too long between naps or having an extra-long wake window prior to bedtime. Age-appropriate wake windows are essential for keeping your child rested during the day which helps in preventing overtiredness.
2. Too Much Daytime Sleep
While overtiredness is a common cause of early waking, on the flip side too much daytime sleep can also be a culprit. If your child is napping for long periods during the day, especially late in the afternoon, they may not be tired enough at night and wake up early as a result.
Solutions:
Cap Naps: If your child is napping longer than recommended for their age , consider capping naps. A baby who naps for four plus hours during the day may not need as much nighttime sleep. For example, if an 8 Month old gets 4 hours of day sleep it will pull from their overnight sleep and they will most like wake in the 5:00 AM hour as they have hit their sleep needs in a 24 hour period.
Nap Timing: Avoid late-afternoon naps that stretch too close to bedtime as it can pierce the sleep pressure for bedtime. For toddlers, the last nap of the day should generally end by 3:30 PM or 4:00 PM to ensure they're tired enough at bedtime.
3. Bedtime is Too Early
Early bedtimes can help solve built up overtiredness or a wonky nap day but going to bed too early can also lead to early rising. If your child is consistently waking up around 4:00 or 5:00 AM, they might be hitting all of their sleep needs in a 24 hour period and are done sleeping for the day.
Solution:
Move First Nap later: We can unintentionally get stuck in early to wake, early first nap pattern which shifts our entire day earlier. Use an age-appropriate schedule to gauge on when first nap should fall around and aim to get as close as possible to that time frame. This small shift can help move the day later to help get us to an later bedtime.
Gradually Shift Bedtime: If your child’s bedtime is on the earlier side, try pushing it back later in 15-minute increments every few days until we find the sweet bedtime timing that allows them to stretch until at least 6:00 AM.
4. Sleep Environment
During the early hours of the morning, children’s Melatonin levels are at their lowest level (it’s how we wake in the morning!), are in lighter sleep cycles, and they’re more easily aroused awake by environmental factors like light, noise, or temperature changes.
Solutions:
Block Out Light: Even a small amount of morning light can signal to your child’s body that it’s time to wake up. Be sure to use blackout curtains or shades to keep the room as dark as possible (think cave like). In addition, if we still see light seep out, we can add travel black out shades to the windows behind the curtains or an old fashioned black lawn trash bag tapped to the window can accomplish the same thing.
Sound Machine: External environmental noises (cars passing by, dogs barking, etc) can wake them while they are in their lighter sleep stages and using a sound machine can help drown out /soften these disruptions and keep your child asleep longer.
Temperature Control: Ensure that the room is at a comfortable and consistent temperature for sleep at night. If a room gets too cold or too warm in the early morning hours it may wake them up earlier than intended.
5. Hunger
For infants, hunger can be a reason for early morning wakings. We want to ensure our child has enough calories during the day to help sustain them at night. Younger babies (typically 6 to 7 months and younger) will typically still have overnight feeds. As always, check in with your pediatrician on what is appropriate for your child’s feeding needs
Solutions:
Increase Daytime Calories: Increase overall daytime feeds either by adding ounces across all bottles or offering additional nursing/longer nursing sessions. Check in with your pediatrician prior to adding in additional bottles/feeds.
6. Developmental Milestones
Children often wake early during periods of rapid development or while learning new skills. Babies going through teething, learning to crawl, walk, or talk may wake early as their brain is in overdrive processing these changes.
Solutions:
Consistent Routine: Developmental milestones will be a part of the first few years and they can affect sleep. During these times, stay consistent in your child’s sleep routines and how we respond to early morning wakings. Stick with your usual sleep routines as much as possible, and the early waking should pass once the developmental leap is over.
Try not to incorporate unsustainable patterns: As our children are moving through these big growth explosions and waking more frequently, it can be tempting to add additional steps temporarily. Have a plan on how we will consistently respond to help them as they move through this temporary sleep disruption.
7. Asleep or too drowsy at bedtime
If your child is falling asleep with specific sleep associations, like nursing or being rocked to sleep, they may wake up early and struggle to go back to sleep on their own especially in the early morning hours. Sleep associations are strong signals that your child’s brain ties to sleep, and when they wake between sleep cycles, they may need those same conditions to fall back asleep.
Solutions:
Pattern changes/Sleep Training: Implementing a supportive pattern change/sleep training method can help your child learn how to self-settle and fall back asleep independently when they wake. Gradually phase out any strong sleep associations, such as feeding or rocking, so your child becomes more independent at falling asleep.
Consistent Response: When your child wakes up early, respond consistently. Avoid starting our day or engaging in stimulating activities before the desired wake-up time.
8.Wetness
If your child is waking up with a very saturated diaper or leaks consistently through the diaper, look at utilizing an overnight diaper to help pull moisture away. The early morning hours are our lightest sleep (due to the decrease in Melatonin levels in the earlier hours) and the sensation of extra moisture/wetness may cause them to wake up earlier.
Solutions:
Overnight Diapers: Consider adding an overnight diaper into your sleep routine. If you are already using an overnight diaper but still leaking or super wet, then consider changing brands to see if another brand works better for your child.
Diaper Inserts: Add in a diaper insert into the overnight diaper to help pull additional moisture away from the child.
Early morning wakings can be very frustrating and overwhelming! Start with a couple of targeted options to get a game plan together on how to approach early morning wakes. Remember, consistency and patience are key during this period. If you’re feeling overwhelmed or unsure about your child’s early morning wakings, don’t hesitate to reach out for support. With the right guidance and strategies, you can help your baby develop healthy sleep habits that benefit the entire family. If you’re ready for more personalized support, consider scheduling a complimentary Discovery Call with us. We’re here to help you navigate these early morning wakes and bring rest back to your home.
Sleep Well!
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