Updated June 2025 

Waking at 5am every morning with your baby? You’re not alone—and you’re not doing anything wrong. Early morning wake-ups can be one of the most frustrating and stubborn sleep challenges for parents, especially when you’re already sleep-deprived from night feeds or toddler life.

In this post, I’ll explain why early wake-ups happen, what’s going on with your baby’s body, and exactly what you can do to help them sleep longer in the morning.

Why Do Babies Wake So Early?

There are two major reasons early rising is such a common and tricky issue: hormones and external cues.

The Role of Sleep Hormones: Melatonin and Cortisol

Melatonin (the sleepy hormone) begins building in the evening, peaking around midnight. After that, it steadily drops off while cortisol (a wake-up hormone) begins to rise. By the early hours—4 or 5am—your child’s body is naturally becoming more alert, even if they’re still tired.

This hormonal shift makes it much harder for babies to resettle in the early morning hours.

What Are Zeitgebers and Why Do They Matter?

Zeitgebers are external cues that help set our biological clocks each day. The three most powerful ones are:

Light

Food

Social interaction

So if your baby wakes at 5am and is met with morning light, a feed, and your soothing voice or presence—they’re getting all three. Their body starts to think, “Morning has begun!” even if that’s the last thing you want.

Is 4am an Early Morning Wake or a Night Wake?

It’s a common mistake to treat 4am as the start of the day. But it's not—it’s a night waking and should be handled like any other overnight wake-up (dark room, quiet response, no play or interaction).

Common Reasons Your Baby Might Be Waking Early

Let’s look at the most common causes of early rising:

Too much morning light: Even small amounts of dawn light can signal “wake up!” to your baby’s brain.

Feeding habits: A consistent 5am feed may reinforce that wake-up time, especially if your baby is no longer hungry at that time.

Overtired or undertired: A bedtime that’s too late or too early can both lead to early waking.

Too-early first nap: Naps before 8am often act as a continuation of night sleep and reinforce early rising.

Unintentional social reinforcement: Even gentle interaction during early wakes (like shushing or patting) can reinforce the habit for sensitive children.

How to Fix Early Morning Wake Ups

Here’s what you can try—give it a consistent 2–3 weeks to work.

1. Make the Room Dark and Quiet

Use blackout blinds and white noise. You want the room to stay pitch black until your desired wake-up time (6–7am is ideal for most babies).

2. Push the First Nap Later

Aim to start the first nap no earlier than 8:30am. If your baby naps too early, it reinforces their 5am wake-up as “the start of the day.”

3. Evaluate Their Feeding Schedule

Make sure your baby gets enough milk or protein during the day so they aren’t genuinely hungry in the early morning. If they’re waking for a habitual feed but not truly hungry, gradually weaning that feed can help.

4. Limit Social Interaction Before 6am

Try to avoid eye contact, talking, or lingering in the room. Even gentle responses can be stimulating for some babies.

5. Consider Sleep Training (If You’re Comfortable)

If your baby is still waking early after environmental and schedule tweaks, you may need to gently sleep train. You can choose a method that suits your parenting style—we’re here to support you if needed.

Real-Life Example: Sophie’s 5am Wake Up Journey

“Sophie had always woken at 5am. When she was a baby, I could feed her and she'd doze a little longer—but by 9 months that stopped working. She was grumpy by 7:30am and taking three naps before lunch. I didn’t think anyone could help...

My sleep consultant explained that her 7:30am nap was reinforcing the 5am wake-up. We made some routine tweaks, adjusted her lunch and naps, and used light therapy. I was nervous about sleep training, but we’d addressed her needs first so it wasn’t as hard as I thought.

Now Sophie wakes at 6:30am and only needs two naps. I even got help with dropping the night feed. You could say I got greedy for sleep once we solved the early wake up!” — Sophie’s Mum

How Long Will It Take to Work?

Be patient and consistent. If you’ve changed your baby's environment and routine, expect 2–3 weeks before things really improve. If the early rising is tied to a previous sleep issue (like night waking or nap struggles), it may take a little longer.

Need Help Solving Early Wake Ups?

If you’ve tried everything and your little one is still waking at 5am, you don’t have to do this alone. Our Early Wake Up Master Class is designed to help you troubleshoot, set up a solid sleep plan, and finally reclaim your mornings.

What Parents Are Saying:

“Five days into the course and I have to wake my 9 month old at 7am because he is still asleep!” — Esther

“Moved wake-up time from 4:30am to 6:30am in just 2 weeks!” — Melissa

“It’s been 8 months of early wake-ups... now he sleeps until 6:30am most days. Thank you, thank you, thank you!” — Natasha

“Honestly best value product I bought this year.” — Natalie

Still Stuck? Book a Consult With Our Team

Sometimes it just takes a second pair of expert eyes. Our team of sleep consultants can help you adjust your child’s routine and gently guide them to a healthier wake-up time. Book a consultation today.

You deserve a morning that starts after sunrise. And yes—it’s possible.