How to Handle Early Risers
- Niharika Prinsloo
- Feb 21
- 5 min read
If your baby or toddler is wide awake before the crack of dawn, you’re not alone.
Early rising is a common sleep challenge that leaves parents groggy and kids up and ready to play—often hours before you’d like.
The good news is that with a few targeted adjustments, you can usually encourage more reasonable wake-up times.
By the end of this article, you’ll have a clearer picture of why children tend to wake up too early, along with practical tips to shift your child’s morning routine and reclaim some extra sleep for everyone.
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Let's dive in!
Why Some Babies and Toddlers Wake Early
Early rising can stem from a child’s natural sleep rhythm or sometimes from habits that unintentionally encourage early morning wake-ups.
Younger babies might wake due to hunger, while older toddlers might resist going back to sleep once they see even a hint of daylight.
Some kids are naturally “larks” (early risers), and while you can’t fully change a child’s biological clock, you can often nudge it to a more convenient schedule.
Many parents find that once they address specific issues—like bedtime routines, environment, or overtiredness—these early mornings slowly adjust.
For more insight into how your child’s daily routine affects nighttime and morning sleep, see Daytime Routines for Nighttime Sleep.
Common Reasons for Early Rising
Bedtime Too Late Paradoxically, a child who goes to bed too late can become overtired. Overtiredness often results in an even earlier wake time.
Learn more about spotting this pattern in Signs for Overtired Baby.
Not Enough Daytime Sleep If naps are short or inconsistent, your baby can be mmmmchronically fatigued. This can cause fragmented overnight sleep and lead to early wake-ups.
Light or Noise Even a sliver of morning light or outside noise can rouse a light-sleeping toddler. Some become so stimulated that they won’t settle back down.
Hunger Babies who haven’t eaten enough during the day—or have become accustomed to a very early feed—might wake up looking for a meal.
If night feeds are still frequent, see How to Stop Frequent Night Waking for tips on gently spacing them out.
Sleep Associations If your child needs a specific condition—like being held or fed to sleep—they might not know how to self-soothe in the early morning hours.
Developmental Leaps or Sleep Regressions Changes in motor skills, language, or teething can disrupt sleep at any time.
To better understand these phases, check What Are Baby Sleep Regressions & How to Manage Them.
Tips for Handling Early Risers
Adjust Bedtime Appropriately If your child is overtired, moving bedtime earlier by 15–30 minutes can sometimes help them sleep later. Test small changes over a few days to see what works.
Darken the Room Consider using blackout curtains or shades, and minimize night lights. Early morning rays can be a powerful signal to wake up.
For more advice on sleep-friendly environments, see Calm and Safe Sleep Environment for Baby.
Create a Soothing Morning Routine If your child wakes early, keep the atmosphere calm and quiet.
Avoid engaging them in full-on play or bright lights. This subtly teaches them that 5 a.m. is not playtime.
Push the First Nap Slightly Later For older babies or toddlers, if you immediately offer a nap right after an early wake-up, they might treat the early morning as normal wake time.
Gradually shift that first nap by 10–15 minutes every few days to encourage a later start to the day.
Use White Noise A consistent background sound can help block out early-morning noises like birds chirping or neighbors starting their day.
Check White Noise for Baby Sleep for tips on using white noise effectively.
Check Daytime Feeding Make sure your baby (or toddler) is getting enough food during the day so they’re not waking hungry at dawn. If you suspect they’re waking for a feed out of habit, consider gradually spacing out night feeds.
See Baby Nutrition and Sleep for guidance on balancing meals and sleep.
Stay Consistent Whatever plan you choose—earlier bedtime, darker room, calm mornings—stick to it for at least a week or two. Consistency is key to seeing lasting changes.
Common Hiccups and How to Manage Them
Teething or Illness If your child is cutting a tooth or dealing with a cold, their sleep may suffer. Provide the comfort or treatment they need, and get back on track once they feel better.
Travel or Routine Disruptions Trips or visiting relatives can disrupt your child’s sleep schedule, leading to earlier (or unpredictable) wake times. Stick to the same bedtime routine as closely as possible when you’re away.
For more travel tips, see Baby Sleep Routine While Traveling.
Developmental Milestones Rolling, crawling, pulling up—these new skills can temporarily mess with sleep. Patience is essential. Keep routines consistent, and once the novelty wears off, your child may start sleeping later again.
Stubborn Habit Sometimes early rising becomes a habit that’s tough to break. If you’ve tried adjusting bedtime and optimizing the environment without success, you might need extra help.
See When Nothing Works for Baby for more strategies.
When to Seek Professional Help
You might want extra support if:
Your Child Is Consistently Waking Very Early (Before 5 a.m.) and showing signs of chronic tiredness.
No Improvement After Several Weeks even with changes to bedtime, naps, and environment.
Your Family’s Well-Being Is Affected due to lack of sleep.
A pediatrician or sleep consultant can help identify underlying issues and craft a personalized plan.
How MyBabySleepConsultant Can Help
MyBabySleepConsultant offers specialized guidance for families dealing with early risers:
Tailored Sleep Plans We consider your child’s age, temperament, and daily routine to create a plan that fits your lifestyle.
Gentle, Science-Backed Techniques We blend nurturing with effective methods to help your child learn to sleep in a bit longer.
Ongoing Support From follow-up calls to email check-ins, we’re here to refine your approach as your child grows or encounters new challenges.
Holistic Viewpoint We address feeding, naps, and nighttime routines together, ensuring a comprehensive solution.
Final Thoughts
Early rising can put a strain on everyone, especially when you’re greeted by a bright-eyed baby at 5 a.m. day after day.
But with some tweaks to bedtime, careful attention to naps, and a bit of persistence, many children can learn to sleep later—or at least rest quietly until it’s time to start the day.
Ready to help your baby sleep better? Schedule a consultation now with a certified baby sleep consultant.
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