Help! My baby is rising early
Why Is My Baby Waking Up So Early?
If your little one is starting their day at 4:30 or 5:00 am and treating it like a full-blown party, you’re not alone. Early rising is one of the most common (and frustrating) sleep issues I see, and the reasons behind it might surprise you.
Let’s unpack what’s happening, and more importantly, what you can do about it.
First, what even counts as “early rising”?
A wake-up between 6:45 am and 7:00 am is generally considered age-appropriate for most babies and toddlers.
Anything before 6:45 am (and not going back to sleep) falls into “early rising” territory.
Why do babies wake early?
There are a few common culprits:
1. Overtiredness
This is the big one. When babies go to bed too late or have disrupted night sleep, they can wake earlier due to a spike in cortisol (the stress hormone). It’s like their body is wired before the sun’s even up.
2. Too much or too little day sleep
Day sleep directly affects night sleep. Too little = overtired. Too much = not enough sleep pressure built for the early morning hours. It's all about balance.
3. Nap timings are off
A super early first nap can reinforce the early start. If your baby wakes at 5 am and then naps at 6:30 am, their body clock starts to think that’s when the day begins.
4. The room is too bright or noisy
Light and sound can stimulate early wake-ups. Even that sneaky 5am sunrise or a bird chirping outside can trigger a baby to start their day.
5. Hunger (depending on age)
Younger babies may still need an early morning feed. But if your baby is 6 months+ and feeding well during the day, hunger is less likely the cause.
What can you do?
Here’s where to start:
Bring bedtime earlier, not later. Sounds backwards, but an overtired baby = an early rising baby.
Cap day naps if they’re stealing from night sleep. Make sure your baby is tired enough to sleep through till morning.
Delay the first nap of the day. Try to push it a little later gradually to help reset their body clock.
Use blackout blinds to block out early light, and white noise to mask those 5 am magpies.
Be consistent respond the same way each morning so they don’t get mixed messages about when the day starts.
Bridging nap If they are between 4-6 months, a bridging nap can be a great option to get them through to the first nap if needed. Try an assisted nap from 7:30 am for 10 mins to reduce their overtiredness.
Ensure they are not cold- Babies’ body temperature drops around 4–5 am. A cold baby = a restless baby. Make sure they’re warm enough. Overnight sleeping bags, layers, and consistent room temp help.
A note on wake windows
As your baby gets older, their ability to handle longer wake windows increases. If they’re waking early, check their schedule:
Are they napping too soon?
Is the last wake window before bed too short?
Are they ready to drop a nap?
Small tweaks to timing can make a big difference.
Bottom line?
Early rising can be fixed, but it takes a bit of consistency and a look at your baby’s overall sleep routine. It’s rarely just about the mornings. Often, the whole 24-hour rhythm needs a tweak.
Treat any wake-up before 7:00 am as a night waking and try to resettle, rather than starting the day. Avoid unnecessary feeds during this time, too; they can reinforce the early wake-up habit.