Early Morning Waking: Why Baby Wakes at 5 AM and How to Help

Your baby has been sleeping better, but suddenly they're waking at 5:00 AM—wide awake and ready to start the day. Meanwhile, you can barely function. Early morning waking is one of the most common (and frustrating) baby sleep issues.

Understanding why it happens can help you find solutions.

What Counts as "Early" Morning? AAP

Normal baby wake times:

• 6:00-7:00 AM is biologically normal for most babies
• This aligns with natural circadian rhythms
• Some babies are naturally early risers (5:30-6:00 AM)
• This is just their internal clock

Too early:

• Before 6:00 AM is generally considered early
• Especially if baby is tired and cranky
• Waking at 4:00-5:00 AM and unable to go back to sleep
• Pattern of very early waking

Important reality check:

• Babies don't sleep until 8:00 AM like adults might
• 6:30 AM might be your baby's "sleeping in"
• Unrealistic expectations cause frustration
• Know what's normal for your baby's age

Why Babies Wake Early NSF

Biological reasons:

• Sleep pressure is lowest in early morning
• Have already gotten most of their sleep
• Light sleep phases more frequent
• Melatonin levels dropping
• Cortisol rising (preparing to wake)

Common causes of too-early waking:

1. Overtiredness at bedtime:

• Paradoxically causes early waking
• Cortisol from overtiredness disrupts sleep
• Early bedtime often HELPS (seems backward but true)

2. Bedtime too late:

• Baby goes to bed already overtired
• Can't catch up on sleep
• Wakes early and tired

3. First nap too early:

• Creates "split night" pattern
• Early nap becomes an extension of night sleep
• Reinforces early wake time

4. Light exposure:

• Morning light signals "wake up"
• Even small amounts can wake baby
• Summer months make this worse

5. Hunger:

• Baby needs to eat
• Especially for younger babies
• May need early morning feed

6. Habit:

• Baby has learned to wake at this time
• May have started for a reason that no longer applies
• Now it's just their pattern

Environmental Factors AAP

Light:

• Even dim light triggers wake response
• Check for light leaks around windows, doors
• Summer sunrise = earlier waking
• Blackout shades can help significantly

Temperature:

• Early morning is often coldest
• Baby may be waking from cold
• Or room warms up with sunrise
• Check if timing aligns with temperature change

Noise:

• Early morning sounds (birds, traffic, neighbors)
• Partner getting ready for work
• Garbage trucks, deliveries
• White noise can mask these

Hunger:

• For younger babies, may need to eat
• Growth spurts increase hunger
• Feeding may help extend sleep
• Older babies (9+) may not need night/early feeds

Strategies That Actually Work NSF

1. Optimize the sleep environment:

• Blackout shades (tape edges if needed)
• White noise running all night
• Cool temperature (check at 5 AM specifically)
• Nothing that "turns on" at a certain time

2. Adjust bedtime:

• Earlier bedtime often helps (counterintuitive but true)
• Try 15-30 minutes earlier
• Well-rested baby = longer morning sleep
• Give it a week to see effect

3. Push first nap later:

• Don't put baby down for early nap immediately
• Creates "split night" cycle
• Aim for first nap no earlier than 9:00 AM (depending on age)
• Even 15-30 minutes later helps
• This is key for breaking cycle

4. Treat early waking like night waking:

• Keep room dark
• Don't start the day
• Offer feed if hungry, but keep it boring
• Try to resettle until "acceptable" wake time
• Aim for at least 6:00 AM

5. Check total sleep amounts:

• Is baby getting too much daytime sleep?
• Cap naps if needed
• Some babies need less sleep than average

6. Wake to sleep:

• Controversial but sometimes works
• Gently rouse baby 45-60 minutes before typical wake time
• Just enough to shift sleep cycles
• Can help break consistent early wake pattern

Age-Specific Considerations AAP

4-6 months:

• Hunger is more likely cause
• May need early morning feed
• First nap timing is developing
• Be patient with schedule changes

6-9 months:

• Can start pushing first nap later
• May be able to drop early morning feed
• Separation anxiety can cause early waking
• Developmental leaps affect sleep

9-12 months:

• First nap solidifying (usually 9:00-10:00 AM)
• Shouldn't need to eat at 5:00 AM anymore
• Check if two naps are still appropriate
• May need schedule adjustment

12+ months:

• Transitioning to one nap can cause early waking
• Total sleep may be decreasing
• Check if bedtime needs adjustment
• Toddler clock can help

What NOT to Do NSF

Don't make early morning rewarding:

• No screens, no exciting activities
• Keep it dark and boring until "morning"
• Don't reinforce early waking with attention

Don't give up on resettling:

• Keep trying until 6:00 AM minimum
• Even if baby is awake, don't start the day
• Boring dark time in crib is okay

Don't put baby to bed later:

• This usually backfires
• Overtired baby sleeps worse
• Earlier is usually better

Don't immediately offer first nap:

• This reinforces early waking
• Creates "split night" pattern
• Push nap at least a little later

Troubleshooting Checklist

If baby is waking before 6:00 AM, check:

☐ Room is completely dark (no light leaks)
☐ White noise is running all night
☐ Temperature is comfortable at 5 AM
☐ Bedtime isn't too late
☐ Baby isn't overtired at bedtime
☐ First nap isn't too early
☐ Total daytime sleep isn't too much
☐ Baby is getting enough to eat during day (not hungry)

If all boxes checked and still waking early:

• May be baby's natural wake time
• Some babies are early risers
• Consider adjusting YOUR schedule
• This often improves with age

When Early Waking Is Normal AAP

Accept that 6:00-6:30 AM might be realistic for:

• Babies with early bedtime (6:30-7:00 PM)
• Natural early risers (it's their body clock)
• Babies who need less sleep than average
• Summer months when it's light early

Consider that:

• Earlier wake = earlier bedtime = earlier evening free time
• Baby sleeping 6:30 PM to 6:00 AM is great!
• Your expectations may need adjusting
• Morning is often baby's happiest time

What Other Parents Ask

Q: Should I let my baby cry at 5 AM hoping they'll go back to sleep?
A: You can give baby some time to see if they'll resettle. Keep it dark and boring. If they escalate to full crying, respond but keep it low-key. Don't make early morning rewarding.

Q: If my baby wakes at 5 AM, should I skip the first nap to make them more tired?
A: No—this usually backfires. An overtired baby sleeps worse. Do push the first nap later if possible, but don't skip it entirely. NSF

Q: Will a later bedtime make my baby sleep later?
A: Usually no, and often the opposite. Babies have an internal alarm clock. Later bedtime often = more overtired = earlier waking. Try earlier bedtime first.

Q: My baby used to sleep until 7 AM. Why the change?
A: Could be developmental (leap, new skills), schedule issue (naps need adjusting), or environmental (seasonal light changes). Check the basics and give it time.

Q: Should I feed my baby at 5 AM?
A: Depends on age. Under 6 months, yes—they may need it. Over 9-12 months, probably not, but it depends on the baby. If feeding doesn't help them sleep longer, they may not need it. AAP

The Bottom Line

Early morning waking is common and frustrating. It's often caused by overtiredness, light exposure, or first nap timing. The solutions include earlier bedtime, pushing first nap later, and keeping morning dark and boring.

Key points:

• 6:00-7:00 AM is normal wake time for most babies
• Overtiredness often causes early waking (try earlier bedtime)
• Light exposure triggers waking (use blackout shades)
• First nap too early reinforces pattern
• Keep early morning dark and boring
• Some babies are just early risers

Clara is here to help you troubleshoot your baby's sleep.