Tips to help your child stop waking early and sleep longer in the mornings
If you’re a mum with a baby who wakes up at the crack of dawn, you know how draining those early starts can be. While the occasional early morning wake-up is normal, if your baby is consistently waking up more than 1 hour before you would like them to be, it can wreak havoc on everyone’s sleep and mood. But don’t worry, there are some simple strategies you can try to help your baby sleep a little longer, giving you both those extra precious minutes (or even hours!) of rest.
In this blog post, I’ll share practical, easy-to-follow tips to help address your baby’s early morning wake-ups. These tips are designed to be quick and effective, so you can get back to enjoying a more restful morning!
Why do babies wake up early?
Before diving into the solutions, let’s understand why early wake-ups happen. Here are some common reasons:
Overtiredness: This might sound counterintuitive, but if your baby is overtired at bedtime, it can actually cause them to wake up early. Overtired babies have trouble staying asleep because their stress hormone (cortisol) makes it harder to settle down.
Early Bedtime: While a well-timed early bedtime is usually great for babies, sometimes it can lead to an early morning if their total night-time sleep needs are being met too soon.
Hunger: If your baby wakes up hungry, it can be difficult for them to settle back to sleep, especially if they’re in a growth spurt or if their last feed was several hours earlier.
Light and Noise: As babies become more aware of their surroundings, early morning light and household noises can become disruptive, making it harder for them to sleep through those last few hours.
Knowing the cause can help you choose the right solution. Let’s dive into some practical tips to help extend your baby’s sleep in the mornings.
Tip #1: Adjust bedtime to prevent overtiredness
As odd as it sounds, overtired babies often wake up earlier. If your baby is going to bed too late or missing naps, they might wake up early as a result. Here’s what to do:
Adjust the bedtime earlier by 15-30 minutes. An earlier bedtime can help your baby settle down more easily and may prevent early wake-ups. For example, if your baby’s usual bedtime is 7:30 PM, try putting them down at 7 PM.
Look at daytime sleep. Make sure your baby is getting age-appropriate naps. A well-rested baby during the day tends to sleep better at night, including in the early morning hours. If your baby is skipping naps or their naps are very short, it might be contributing to early waking.
Tip #2: Keep the environment dark and quiet
Light exposure and noise can signal to your baby that it’s time to wake up, even if it’s much too early for you. A simple way to combat this is by creating a sleep-friendly environment:
Use blackout curtains to keep the room dark. Even a little bit of morning light can signal to your baby’s body that it’s time to wake up. Blackout curtains help keep the room pitch black, which encourages longer sleep.
Try white noise. A consistent white noise machine can help drown out early morning noises like birds chirping or household sounds.
Check the temperature. Babies may wake up early if they’re too hot or cold. Make sure their room is at a comfortable temperature, typically between 16-20°C.
Tip #3: Push the first nap slightly later
If your baby’s first nap is too early, their body might start to treat it as an extension of night-time sleep, reinforcing those early wake-ups. Here’s how to adjust it:
Gradually push the first nap by 10-15 minutes every few days. For example, if your baby is waking up at 5:30 AM and going down for a nap at 7 AM, try pushing the nap to 7:10 AM, then 7:20 AM over the next few days. This helps your baby adjust to a slightly later wake-up time.
Avoid letting the first nap be too long. If the first nap is very lengthy, it can reduce the sleep pressure needed to make it to bedtime. Aim for a balanced nap schedule with a good distribution of naps throughout the day.
Tip #4: Don’t rush to get them up
It can be tempting to rush in as soon as your baby wakes up early, but giving them a little time might actually help them learn to settle themselves back to sleep:
Wait a few minutes before going in. If your baby wakes up before 6 AM, try waiting 10-15 minutes to see if they resettle on their own. If they’re not crying or upset, give them a bit of time to try and fall back asleep.
Encourage quiet play. If your baby is awake but content, you can give them a few safe toys or books to play with in their sleeping space. This can help them learn that just because they’re awake, it doesn’t mean it’s time to get up and start the day.
Tip #5: Adjust feeding times
Hunger can be a major reason for early wake-ups, especially if your baby is used to having a feed in the early hours. Here’s how you can adjust:
Try a dream feed. For younger babies, offering a dream feed around 10-11 PM can help them stay fuller for longer, potentially delaying their wake-up time.
Gradually reduce early morning feeds. If your baby is waking up at 5 AM for a bottle or breastfeeding session, try reducing the amount you offer over time, or delay the feed by a few minutes each morning. This can help break the association between early morning waking and feeding.
Make sure your baby is getting enough during the day. Focus on providing full feeds during the daytime to ensure they’re not waking up early due to hunger.
Tip #6: Be patient and consistent
Adjusting early morning wake-ups takes time, and it’s important to be patient with the process. Most babies won’t adjust overnight, but with consistency, you’ll see progress:
Stick with new routines for at least a week. Changes in sleep routines take time for babies to adjust to, so give any new strategies you try at least a week before evaluating if they’re working.
Celebrate small wins. Even if your baby sleeps 15-30 minutes later, that’s progress! Recognise and celebrate the little improvements as you continue working towards later mornings.
Early wake-ups can be tough, especially when you’re running low on sleep yourself. But with a little patience and these practical tips, you can help your baby start to sleep a little later, giving you both more time to rest. Remember, you’re not alone in this! Many mums are in the same boat, and with persistence, you can find the solution that works best for your family.
Hang in there, and may your mornings become a little bit more restful!