baby waking up early

Early Morning Wake Ups in Babies: Why They Happen and How to Fix Them

Early Morning Wake Ups in Babies: Why They Happen and How to Fix Them

 

Early Morning Wake Ups in Babies: Why They Happen and How to Fix Them

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.

💡 Expert Tip: Start using blackout curtains around 3 months to prevent dawn light from triggering early waking.

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.

💡 Expert Tip: Try shifting bedtime later by 15 minutes every few days and monitor for improvement over 1–2 weeks.

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.

💡 Expert Tip: Follow age-appropriate wake windows to prevent the build-up of overtiredness before bedtime.

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.

💡 Expert Tip: Keep your baby’s room completely dark until at least 6 a.m., even if they wake early.

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.

💡 Expert Tip: Total daytime nap duration should align with your baby’s age—track it over several days to spot trends.

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.

💡 Expert Tip: Keep lights off and interactions minimal until your target wake time—even if you have to go in.

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.

💡 Expert Tip: After 8 months, most babies can go 10–12 hours without a night feed—speak with one of our team to confirm or purchase our "How to drop night feeds the Baby Sleep Consultant Way" online mini-guide.

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.

💡 Expert Tip: Use a “morning light” toddler clock to reinforce wake-up expectations as early as 9–10 months.

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

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Emma Purdue - Founder of Baby Sleep Consultant

About the Author: Emma Purdue

Emma Purdue is the founder of Baby Sleep Consultant and a 'The Happiest Baby on the Block' certified educator. With over 12 years of experience, she and the team at Babysleepconsultant.co have proudly guided 100,000+ families towards better sleep. Emma and her team of consultants also work alongside university professors from the University of Auckland specializing in child development and lactation experts, ensuring a comprehensive, evidence-based approach to sleep. Her extensive expertise further underpins the Baby Sleep Consultant course, accredited by the International Institute for Complementary Therapists (IICT) in Australia.