Early Rising in Babies and Toddlers

Early rising in babies can be a challenging phase for parents. The term “early” can vary from one family to another, but waking up before 6:00 a.m. is often considered an early rise. Understanding the reasons behind early rising and implementing effective strategies can help both parents and babies get better sleep. In this blog post, we’ll explore common causes of early rising and practical solutions to help your baby sleep longer in the morning.

Factors to Consider

Environmental Factors: Check for any environmental disturbances like light, noise, or temperature that might be waking your child.

Biological Factors: Assess if your baby might be waking due to hunger or discomfort.

Sleep Total for 24 Hours: If your baby only needs 13 hours of sleep in 24 hours, and they nap 6 hours a day - then they may be fully rested after 7 hours of sleep!

Strategies to Try

Adjust Bedtime: Experiment with bedtime to find the optimal time for your child's sleep needs. If wake windows have been tested without success, try shifting bedtime fifteen minutes later every three nights. When naps are short, shift bedtime earlier to compensate for missed sleep.

Rule Out Environmental Factors: Ensure the sleep environment is conducive to restful sleep.

Use Overnight Diapers: Consider overnight diapers to prevent wake-ups due to wetness.

Delay the First Nap: Avoid offering the first nap too early to discourage early waking habits. Engage your child in activities to extend their wake time.

Natural Light Exposure: Expose your child to natural light in the morning to help regulate their circadian rhythm. Changing your baby’s internal clock can take up to two to three weeks. Use light to your advantage, exposing your baby to bright light when you want them awake and keeping their sleep space dark, calm, and quiet when they should be sleeping.

Comfort Measures: Try bringing your child into bed for nursing or cuddling to encourage more sleep. Keep books or quiet toys in the sleep area to entertain without leaving the sleep space.

Possible Causes of Early Wake-ups

Bedtime and Nap Gaps: One of the primary reasons for early rising is having a bedtime that’s too late or a long gap between the last nap and bedtime. Overtiredness, which can result from nap transitions, often leads to early rising.

Not Tired Enough: Ensure your child is not oversleeping during daytime naps, which can lead to early morning wake-ups. Consider capping daytime naps or offering a later bedtime.

Low Sleep Needs: Some babies may naturally need fewer nighttime hours of sleep. Gradually shift your baby’s schedule to find a balance between nighttime and daytime sleep that works for you and your baby.

Timing of First Nap: Delaying the first nap and exposing your child to natural light in the morning can influence their sleep-wake cycle. A first nap that starts before 8:30 a.m. can reinforce early morning wake times.

Short or Infrequent Naps: Inadequate daytime sleep due to short or infrequent naps can lead to early rising.

Environmental Factors: Address any environmental disturbances that may disrupt your child's sleep.

Circadian Rhythm: Consistency in wake-up time, exposure to natural light, and meal timing can help regulate your child's circadian rhythm.

Chronotype: Understand that some children have an early rising chronotype, which can be challenging for parents with different rhythms.

Changing your child's wake-up time can be a gradual process. Start with an understanding of their sleep needs, address environmental factors, and consider the strategies mentioned in this post. Remember that every child is unique, and it may take some time to find the best solution for your family. Establishing a consistent routine and creating a sleep-friendly environment are key steps towards improving your child's sleep patterns. Give yourself the grace and patience needed to navigate early wakings, and don't hesitate to seek advice from pediatric sleep experts if needed.

Chronotypes: Definition, types, & effect on sleep. Sleep Foundation. (2023, September 8). https://www.sleepfoundation.org/how-sleep-works/chronotypes

Weber, L. (n.d.). Baby-Lead Sleep & Wellbeing Certification Course. Isla Grace.