If Your Child Wakes at 5 a.m., Here’s What to Change Tonight

You finally get your little one down for the night, breathe that sigh of relief… and then, like clockwork, they’re up again before the sun.

If you’re tiptoeing into your child’s room at 5:00 a.m. wondering what went wrong, you’re not alone. Early wakings are one of the most common, and most fixable, sleep struggles I see.

Hi, I’m Michelle, pediatric sleep consultant and mom. Inside this post, we’re going to unpack the top reasons babies and toddlers start their day too early and what you can change tonight to help them sleep later (and you too!).

🎥 Prefer to watch instead? Check out my YouTube video on this topic here. I walk you through the exact steps and show how to set up your baby’s sleep environment for better mornings.

Step One: Create a “Don’t Wake Yet” Environment

If there’s one quick win I can give you right now, it’s this: make your child’s room darker.

Even the faintest bit of light - that glow from a hallway, nightlight, or sunrise creeping through the blinds, can trigger your baby’s body to release cortisol, the hormone that tells their brain “morning’s here!”

You want the room pitch black.
If you can see your hand in front of your face, it’s probably not dark enough.

A few quick fixes:

• Blackout curtains or window covers (travel versions are great too)

• Cover tiny monitor or sound machine lights

• Turn off hallway lights or nightlights until after 6 a.m.

Then add a few bonus touches for better sleep:

• White noise: run it all night to block out early morning sounds.

• Temperature: aim for 68–72°F. Babies sleep best when it’s cool and consistent.

• Timing: avoid turning on lights or greeting them before 6 a.m. — that’s the earliest we want their body clock to start the day.

Step Two: Revisit Their Schedule

Once the room is sleep-ready, look at what’s happening during the day.
Most early risers fall into one of two camps:

1. They’re undertired: they’ve had enough total sleep and are ready to start the day.

2. They’re overtired: they’re running on empty, and their body’s stress hormones are keeping them from sleeping through those early hours.

The tricky part? The signs can look the same.

This is where age-appropriate wake windows and total sleep needs really matter. If naps are too long or too short, or bedtime is off by even 30 minutes, it can throw the whole night off balance.

(If you’re not sure where your child’s schedule should land, my free Sleep Audit + Roadmap includes an easy chart based on age, it’s a great place to start.)

Step Three: Adjust Bedtime (Just a Little)

When your baby wakes around 5–6 a.m. happy and ready to play, bedtime might be too early as they're showing that they’ve had enough rest. Try pushing bedtime about 15–30 minutes later for a few nights.

If they wake cranky and overtired, bedtime might actually be too late. Move it earlier by 15–30 minutes and watch what happens over the next few days.

Small shifts can lead to big changes in morning wake-ups.

Step Four: Be Intentional in How You Respond

The way you handle early wakings teaches your child what “morning” feels like.

If you hear them at 5:00 a.m., pause for a few minutes before going in. Sometimes they’ll resettle on their own (about half the time, honestly).

If they stay awake, go in calmly - keep lights off and stimulation low.
You can whisper something like: “It’s still nighttime, sweetheart. Time to go back to sleep. Mommy’s here. I love you, goodnight.”

Then, when you go in after 6:00 a.m., make it feel like morning - lights on, blinds open, big smiles.
That contrast helps reset their internal clock and makes mornings clear and predictable.

You’re Not Ignoring Your Child, You’re Supporting Their Sleep

I always remind parents: early wakings aren’t about “bad habits” or “doing it wrong.” They’re about biology.
Your baby’s little body wants to sleep, we just have to make it easier for them to stay asleep longer.

With the right environment, schedule tweaks, and consistent responses, those pre-dawn wakeups will start to fade.

And when they do? You’ll finally get to finish that cup of coffee while it’s still hot. ☕

Ready to Take the Guesswork Out of It?

✨ Grab my free Sleep Audit + Roadmap, it walks you step-by-step through identifying what’s keeping your baby from sleeping well and how to fix it.

Or, if you’re ready for a personalized plan built around your baby’s temperament, schedule, and family rhythms, book a free sleep strategy call with me. We’ll talk through what’s happening and map out your next steps together.

Sleep well,
Michelle
Pediatric Sleep Consultant | Sleep Well with Michelle