Waking at the crack of dawn with a baby is exhausting—especially when they’re bright-eyed and ready to go at 5 a.m. Early morning wake ups are a common concern for families, often disrupting the entire household’s sleep. Whether you're a new parent or navigating toddlerhood, understanding why your child is waking too early is key to solving it. In this guide, we’ll explore the top causes of early morning wake ups, what you can do about them, and how to shift wake times gently and effectively. Let’s talk about it…

At what age do early morning wake ups commonly start?

Early morning wake ups often begin around 4–6 months, when your baby’s circadian rhythm starts to take shape¹. Before this, newborns are more driven by hunger and sleep pressure. As babies mature, their sleep becomes more sensitive to external cues like light, noise, and routine.

If your 5-month-old suddenly starts waking between 4:30 and 5:30 a.m., it’s likely linked to their developing biological clock.

Why does my 6‑month‑old wake up at 5 a.m. even with a consistent bedtime?

Even with a regular bedtime, early waking can happen if your baby’s total sleep needs are being met too early. For example, if your 6-month-old goes to bed at 6 p.m. and sleeps 11 hours, waking at 5 a.m. is actually biologically appropriate².

But if the early waking is new or accompanied by crankiness, it may signal a schedule mismatch or overtiredness.

Can overtiredness actually cause early morning wake ups?

Yes! Overtired babies often wake too early due to elevated cortisol levels, which disrupt sleep³. If your baby is skipping naps, fighting bedtime, or waking crying before 6 a.m., overtiredness could be the root issue.

For instance, if your 8-month-old is awake for more than 4 hours before bed, they may be going down overtired—even if bedtime seems early enough.

Is my baby’s internal clock (circadian rhythm) to blame?

Absolutely. Your baby’s circadian rhythm is influenced by light, activity, and social cues. Early morning light, especially during summer, can shift their body clock earlier.

Babies are especially sensitive to light between 4 and 6 a.m. If your child is exposed to natural sunlight or even indoor light during these hours, it can lock in those early wake times.

How do early morning wake ups relate to daytime napping?

Daytime sleep and early wake ups are directly connected. Too little daytime sleep leads to overtiredness, while too much can reduce night sleep pressure⁵.

If your 10-month-old takes two long naps and then wakes at 5 a.m., it may be time to adjust nap length or consider the 2-to-1 nap transition.

Could I be unintentionally reinforcing early wake ups?

Yes. If your baby gets immediate attention, milk, or playtime at 5 a.m., they may start waking at that time out of habit⁶.

While it’s natural to want to soothe your baby quickly, repeatedly starting the day before 6 a.m. can teach them that early wake-ups = reward.

When is early waking due to hunger?

If your baby is under 6–7 months or going through a growth spurt, hunger may be the reason for early waking⁷. In this case, they often eat and return to sleep.

If your 5-month-old is waking at 5 a.m. and draining a full feed, try adding a dream feed around 10 p.m. for a few nights and see if the morning wake shifts later.

How can I help my baby sleep later in the morning?

To shift early wake ups - align sleep pressure, reduce light exposure, and delay your response to reinforce a later schedule⁸. The change won't happen overnight—but it works with consistency.

Check out our Early Morning Wakeup Masterclass and create your own plan to overcome those early wakes. This is a 1 hour long lecture plus workbook with easy to use solutions to suit all parenting styles.

The Bottom Line on Early Morning Wake Ups

• Early waking is common around 4–6 months as sleep patterns mature.
• Overtiredness and light exposure are top contributors to early wake ups.
• Hunger may play a role before 6–8 months but usually fades afterward.
• Nap timing, bedtime, and reinforcement all affect early rising.
• Consistent routines and gentle adjustments help babies sleep later.

Trust your parenting intuition... You're doing an amazing job.

References

1. A systematic review of napping patterns and development in children – PubMed, 2020

2. Healthy Sleep Habits: How Many Hours Does Your Child Need? – AAP/HealthyChildren.org, 2021

3. Baby Sleep Schedule – Sleep Foundation, 2023

5. Memory Benefits of Two Naps in Infancy – PubMed Central, 2021

6. 10 Hidden Reasons Your Child Keeps Waking Too Early – Huckleberry, 2024

7. Why Your Baby Wakes Up Too Early – Huckleberry Care, 2025

8. How to Manage Early Morning Wake Ups – My Sweet Sleeper, 2024