Why Your Baby Wakes Up Too Early and How to Fix It
Is your baby waking up before 6 a.m. and starting the day wide-eyed while you’re still half-asleep? Early morning wakings are one of the most common—and frustrating—sleep issues parents face. Whether your baby wakes at 4, 5, or 5:30 a.m., there might be a reason behind it. And yes, with the right strategy, you might be able to help your baby sleep later.
Here’s how sleep consultants approach early waking and what actually works.
1. Independent Sleep: The #1 Fix for Early Wakings
If your baby isn’t falling asleep independently at bedtime, early morning wakings are far more likely—and often spiral into middle-of-the-night wakes too. When babies rely on external help (rocking, feeding, holding) to fall asleep, they’re more likely to wake fully between sleep cycles in the early hours and call out for support.
Helping your baby learn to fall asleep on their own is the most powerful step you can take to fix early mornings.
2. Environment Matters: Darkness, White Noise, and Room Temp
Sleep environment plays a huge role in morning wake-ups. Babies are more sensitive to light than we realize, and even a small amount of morning sunlight can trigger early waking. Aim for a pitch-dark room (you shouldn’t be able to see your hand in front of your face), white noise at 40–50 decibels from about 7 feet away, and a room temperature between 68–72°F.
3. Sleep Schedule: Is Bedtime Too Early (or Too Late)?
Finding the right bedtime can take trial and error. Sometimes early waking is a sign your baby is overtired and needs an earlier bedtime. But other times, bedtime is simply too early, and your baby has had enough sleep by 5 a.m. The key is to test bedtime adjustments in small 10–15 minute increments and stick with each change for a few days before reassessing. Always look at the length of the night then once you see where you get your longest night, you can start to push the schedule with naps vs. the final bedtime window.
4. Feeding: Is Your Baby Getting Enough Daytime Calories?
Especially for babies under 12 months, milk is still the top nutritional priority. If your baby isn’t getting enough during the day, they may wake early hungry. Ensure they’re having full feeds during each wake window, and consider adding an extra feed leading into bedtime to help them stretch through the night.
5. Understanding Your Baby’s Total Sleep Needs
Not all babies need the same amount of sleep. If your baby is generally happy, naps well, and wakes up early but rested, they may simply be on the lower end of the sleep needs spectrum. In these cases, we often recommend pushing the day schedule slightly later—starting with the first nap—to help reset their internal clock and shift mornings forward.
Final Thoughts: How to Help Your Baby Sleep Later
There’s rarely a one-step fix, but there is a clear starting point: strengthen independent sleep skills. Without that foundation, early morning wakes tend to linger—and often bring along middle-of-the-night disruptions too.
By focusing on sleep independence, optimizing environment, adjusting schedule, and ensuring strong daytime nutrition, you can start to see those early mornings shift later.
Need help creating a plan for your baby? We are a team of certified pediatric sleep consultant and have helped thousands of families get their mornings (and nights) back. Book a free discovery call or explore our sleep support options — many are covered under extended health benefits or wellness spending accounts.
FAQs About Early Morning Wakings in Babies
Q: When do early wakings stop naturally?
A: Some babies grow out of it, but many need active support to shift their sleep cycles — especially if it's tied to habits or environment. It’s also important to mention that many babies are just early risers and they can’t be shifted no matter what we try!
Q: Is my baby overtired or undertired?
A: It could be either. Track total sleep and look at overall sleep; trim back naps if they are oversleeping based on their total sleep needs. Trial bedtime adjustments slowly to see what works best.
Q: Can teething or regressions cause early waking?
A: Yes, temporarily — but if early wakes persist beyond a couple of weeks, something else is likely contributing.
Author: Andria Gordon
Andria Gordon is the Founder of Have Baby. Must Sleep., a leading child sleep consulting agency. As a Certified Pediatric Sleep Consultant, she has helped over 2,000 families get the rest they need. She regularly speaks to parent groups, daycares, and preschools, and her work has been featured on Global News Canada.
Andria co-founded a certification course focused on Children’s Sleep and Medical Conditions, and is a proud member of several professional associations. A former senior ad executive, she’s known for providing warm, high-touch support to every family she serves.
Follow her on Instagram @havebabymustsleep for sleep tips and expert insights.
About Have Baby. Must Sleep.
Have Baby. Must Sleep. is a leading pediatric sleep consultancy supporting families with children ages 0 to 5. The team specializes in high-touch, fully customized sleep coaching designed to fit each family's unique lifestyle and values.
Founded and run by a mom who know firsthand the toll of sleepless nights, Have Baby. Must Sleep. offers compassionate, expert-led support that goes beyond one-size-fits-all advice. With over 2000 families helped and a sole focus on pediatric sleep, the team brings deep knowledge, proven methods, and a commitment to getting families the rest they need and deserve.
Learn more at www.havebabymustsleep.com.
