(Too) Early to Rise

Let’s be real: nobody asked for a daily 5AM wake-up call—especially not from someone who doesn’t even make their own coffee. If your baby is up bright and early (and you're not feeling very bright), you're not alone.

Early morning wakings are super common and incredibly frustrating. But the good news? There are real, fixable reasons behind them—and gentle ways to shift your baby’s sleep so everyone gets a little more rest.

☀️ First, What Counts as an “Early Wake-Up”?

Technically, anything before 6AM is considered early. Most babies wake for the day between 6–7:30AM when they’re well-rested and on an age-appropriate schedule.

If your little one is consistently waking before 6AM and seems cranky or overtired during the day… it’s probably not their ideal wake time.

Why It’s Happening (And How to Fix It)

Let’s troubleshoot the most common culprits:

1. Overtiredness at Bedtime

Yes, being too tired can cause less sleep. Wild, right? An overtired baby has higher cortisol levels, which can cause early morning wakings.

What helps:

• Move bedtime earlier (even 15–30 minutes can make a difference!)

• Make sure wake windows before bedtime are age-appropriate

• Look for signs that your baby’s last nap of the day is too short or too late

2. Too Much Daytime Sleep (Especially for Older Babies)

If your baby is getting too much daytime sleep—especially late in the day—they might wake up early, fully refreshed.

What helps:

• Cap naps to appropriate lengths for your baby’s age

• Avoid long, late-afternoon naps that could cut into nighttime sleep

3. Too Late of a Bedtime

This one surprises a lot of parents! A late bedtime can actually lead to earlier mornings.

What helps:

• Try putting baby down 15–30 minutes earlier for a few days and watch for changes

• Remember: babies thrive on an early, predictable bedtime (usually between 6:30–8PM depending on age)

4. Hunger or Habitual Waking

Babies under 6–9 months may still need an early morning feed. But if your baby is waking at 5AM out of habit (especially if they’re older), it might be more about routine than need.

What helps:

• Try to stretch the feed by 10–15 minutes every few days

• If you’re feeding right away when they wake, consider waiting a few minutes or doing a diaper change first to break the association

5. Light & Noise Exposure

Babies are sensitive to even small cues that signal “morning!”—especially during light sleep phases in the early morning.

What helps:

• Use blackout curtains (no slivers of sunrise!)

• Add white noise to block out birds, dogs, garbage trucks, etc.

• Keep the room cool and consistent—around 68–72°F is ideal

Give It Time (and Grace)

Sleep shifts take consistency and time. Give any new changes at least 3–5 days before deciding whether they’re helping.

And remember—some early mornings are just going to happen. Teething, developmental leaps, or illness can throw things off for a few days. That’s normal. You’re not going backward. You’re just adjusting.

💛 Final Thought: You’re Doing Great

Early wakings feel tough, especially when your day starts before the sun does. But you’re not stuck. With a little detective work and a few gentle changes, you can shift your baby’s wake-up time to something a little more human.

Need help figuring out where to start? That’s what I’m here for. Let’s take the guesswork out of it so you can get more sleep—and maybe even finish a cup of coffee while it’s hot. ☕💕

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