Babies
often wake up pretty early. After 6 months, their natural circadian rhythm
wakes them between 6am-7:30am, and usually your baby consistently wakes up
around this time, or another consistent time. Then suddenly they wake up early
one morning. Then the next. Then the next…. And we mean wake up wake up, not
just a “I lost my paci” wake up. They’re
awake.
IN THIS ARTICLE:
This is called early rising. It can surprise you, and sometimes complicates sleep
training, but it’s usually nothing to worry about. It can be a sign your baby’s
ready to reduce a nap or is going through a development leap or is simply
overtired (more about that later). And, yes, it can be corrected.
You may have questions about early rising, like “Is it bad if my baby wakes up
really early?” and “How do I help my baby sleep later?” Here we’ll answer those
questions and others you may have about early risers and sleep training.
The Smart Sleep Coach by Pampers™ offers fantastic science-based and parent-proven
techniques to establish healthy sleep habits for babies from birth to two
years.
Why is My Baby Waking Up Too Early?
Here
are a few of the reasons a baby who’s sleeping consistently may suddenly be
waking up earlier than they usually do, or waking up too early for your
preferred daily routine.
Overtired
Your
baby can become overtired because they had a
late night, they aren’t napping well or even because they had a super
stimulating day. When this happens their natural sleep rhythms get confused as
to whether they should be awake, sleeping, eating, and when. This confusion
leads to disarray and makes it difficult for your baby’s body and mind to sync,
relax and get ready to sleep.
So
how does this lead to early wakeups? The final stage of your baby’s sleep cycle
is lighter, which offers a greater chance that they wake up early and cannot
fall back to sleep.
Developmental Leaps:
Your
baby’s body and brain are maturing at a rapid rate – faster than any other time
in their lives. This requires a lot of sleep, yes, but these development leaps
can also disrupt your baby’s sleep. For example, learning to roll over can lead
to a brief
sleep regression.
While
this sleep set back can be startling, especially if you are sleep training,
it’s a great milestone to be celebrated!
Reflux, a Cold, or Apnea:
Sometimes
having a cold can lead to early rising in your baby. If your baby appears
healthy, the issue may be internal, such as acid
reflux or GERD, or sleep
apnea. If you suspect something of this nature, consult with your pediatrician.
Too Much Nap Time:
Your
baby’s sleep cycles are evolving as they grow. When they’re newborns, they
sleep most of the day; as they get older, the schedule’s more varied – they
need more naps and sleep for longer stretches at night. This is a process that
happens in stages. At a few points they’ll be getting more sleep than needed,
usually during a nap, and may start waking early in the morning.
If
this happens, consider shortening their afternoon nap or moving that nap up in
the day to extend wake periods. This can help realign their wakeup schedule.
The
Smart Sleep Coach by Pampers™
is a wonderful tool to help you track and manage your baby’s
sleep schedule. Just by entering their sleeps, you will receive a daily and
weekly sleep report along with expert coaching to help you manage early rising
and get your mornings back on track.
Growth Spurts:
Even
after your baby sleeps well and consistently without night feedings, there may
be times when they wake suddenly and need to eat. This may be happening because
they’re growing rapidly. That said, growth spurts are just that, spurts - they
typically only last a few days, your baby will get their sleep back on track
soon enough.
What To Do If Your Baby Wakes Up Too Early:
- Create a Dark Sleep
Space:
Your
baby will sleep deeper and longer in a cool, dark room. That’s because
early rising could be due to the sun coming up and shining into their
room. To prevent early rising, and to help your baby sleep better in
general, invest in blackout curtains and consider a sound machine. For a
more complete “Sleep Training Checklist,”
read our article on
everything you need to sleep train your baby.
- Adjust Naps: If your baby’s
been sleeping until a consistent time, you haven’t changed their routine
in any way (that is bedtime is still the same time) and yet they suddenly
begin waking up earlier, it’s possible they’re getting too much sleep at
naptime. If you believe this is the case, consider shortening your baby’s
afternoon nap to expand their wake window before bed. This can help your
baby sleep longer at night.
- Watch Wake
Windows:
The
period between naps or naps and bedtime, the time your baby is awake, are
known as ‘wake windows’ or ‘awake intervals’. If your baby stays awake for
longer than their recommended wake window, they may become overtired and
have trouble sleeping – and, yes, that can lead your baby waking up too
early. To help prevent early rising, and to maintain healthy sleep overall, always
track their
wake windows and start your bedtime routine early enough to ensure
you don’t go beyond the suggested awake interval.
- Earlier bedtime: This may seem
counterintuitive, but contrary to adults, putting your baby to bed later
will NOT help them sleep longer in the morning. In fact, it will simply
contribute to their overtiredness, and they may start waking even
earlier. Instead, opt for an earlier bedtime help them catch up
on those much-needed Zzzzs to help them reset their internal sleep clock.
- Make “Good Morning”
Unique:
There
are two types of wakings: night wakings (waking for a feeding or new
diaper in the middle of the night), and day wakings – when you start the
day or after a nap. One way to help correct your baby’s early rising is to
treat early rising as a night waking.As an example: Let’s say your baby usually wakes at 6am but
starts waking up at 5am. If you go to see them at 5am, treat that visit like a
night waking: keep the lights low or off, speaking in a soft voice, and resist
cuddling. This is not “good morning.” “Good morning” should still begin at the
usual time.
Even if you’re in your baby’s room ten minutes before your
baby’s usual day waking, step out of the room and then enter again as if it’s
the first time that morning. Say “good morning” and start the day as usual.
Yes, even if it’s 5:50am and your baby usually wakes at 6am. Step out at 5:59am
and back in at 6am as if it’s a whole new day.
By doing so, you teach your baby that the earlier wake up was not
the official start of the day. This process can work wonders in helping correct
early rising.
6. Try a Dream Feed: To prevent your baby
from waking up too early in the morning, one potential solution is to
dream feed.
Dream feeding is when you gently
rouse but don’t wake your baby and feed them while they’re drowsy.
- Gently lift your baby
from the crib without waking them.
- Next, place your breast
or a bottle to their mouth.
- If your baby’s hungry,
they will latch on without waking up too much. If they don’t latch on,
put them back in their crib. You don’t want to force them to eat, but if
they do eat, that can work wonders at helping them sleep longer in the
morning.
Bonus Tip: If your toddler or preschooler is waking early, try a
simple clock that shows a sun when it is time to wake up and a moon when it is
sleep time.
How Long Will This Last?
Remember
– early rising is normal, natural, and temporary. It can be surprising but can
also show that your baby’s growing, developing, and learning the ropes of their
natural sleep rhythm – this is fantastic news!
As
with all aspects of coaching your baby’s sleep, the key to moving beyond early
rising is consistency and time. With both, early rising will soon be a memory.
For
more insights into your baby’s sleep,
download the Smart Sleep Coach by Pampers™ everything you need to
support your baby’s sleep, all in one easy-to-use, science centered app
designed by Parents, for parents! It’s got it all – so you can handle it all.
FAQs
Is it normal for babies to wake up early?
It is common for
babies to wake up early, especially during the first few months of life.
However, if your baby is consistently waking up too early and is not getting
enough sleep, it can lead to
sleep deprivation and affect their development and mood.
When should I be concerned about my baby waking up too
early?
If your baby consistently wakes up too
early and shows signs of sleep deprivation, such as irritability, fussiness,
difficulty concentrating, or delayed development, you should consult a
pediatrician. They can rule out any underlying medical conditions and provide
guidance on improving your baby's sleep routine.
What are the signs of a baby who is waking up too early?
Signs that your baby is waking up too early
include difficulty falling asleep or staying asleep, fussiness, irritability,
and daytime sleepiness.
How can I help my baby sleep longer in the morning?
You can try gradually adjusting your baby's
bedtime to a later time, ensuring they are getting enough daytime naps,
creating a comfortable sleeping environment, and avoiding any stimulating
activities before bedtime.
Should I wake up my baby if they are sleeping too late in
the morning?
If your baby is still getting enough sleep
and is not showing any signs of sleep deprivation, you can let them sleep until
they naturally wake up. However, if your baby is consistently sleeping past
their usual wake-up time and missing important feedings, you may need to wake
them up.
Can my baby's diet affect their sleep patterns?
Yes, what your baby eats can affect their
sleep patterns. Ensuring they are well-fed before bedtime and avoiding foods
that can cause discomfort, such as spicy or acidic foods, can help improve
their sleep quality.
Sources:
“Is
Sleep Apnea Waking Up my Child? Addressing Early Rising,”
The Sleep
Lady
.
“Reflux
and Baby Sleep: Helping Your Infant with GERD,”
The Sleep
Lady
.
“The
sleep patterns of infants and young children with gastro-oesophageal
reflux,”
Journal of Pediatrics and
Child Health
.
“Obstructive
Sleep Apnea in Infants,”
American
Journal of Respiratory and Critical Care Medicine
.