How to End 5am Wake-Ups for Good

If your baby or toddler is waking up at 4 or 5am and not going back to sleep — this post is for you. Early morning wake-ups are one of the most exhausting (and common!) baby sleep issues I see. So let’s walk through what’s going on, what might be causing it, and most importantly, how to fix it.

And hey — if you have a friend who’s also dealing with 5am wake-ups… send this their way. You don’t have to suffer through this alone.

So Why Is My Baby Waking So Early?

Here’s what makes early mornings so tricky:

✶ It starts to get light outside
✶ Their sleep pressure is lower (they’ve already had a chunk of sleep)
✶ Melatonin (the sleepy hormone) is fading
✶ Cortisol (the wake-up hormone) is rising with the circadian rhythm

It’s basically the perfect storm for wakefulness — especially if there’s anything else at play, like an overtired baby or environmental disruptions.

What Counts as “Early Waking”?

If your baby is under 12 months and waking at 4–5am for a feed, then going back to sleep? That’s normal — not a true early waking.

But if your child is:

✶ Waking at 4 or 5am for the day and not going back to sleep
✶ Over 16–18 months and doesn’t need night feeds
✶ Waking early even when bedtime feels appropriate

Then we’re looking at what’s called early morning wakings — and yep, they’re fixable.

5 Most Common Reasons for Early Morning Wakings

If your baby is waking too early, here are the likely culprits:

1. Overtiredness

This is by far the most common cause. Late bedtimes, poor naps, and short night sleep all add up. An overtired baby has a harder time staying asleep through those early hours.

2. Undertiredness

Not as common, but it happens — especially when wake windows are too long or naps too short. Some babies simply need more wake time before bed.

3. Environment

Is the room too light? Too hot or cold in the early morning? Are there birds chirping or trucks outside? Environmental tweaks make a big difference.

4. Habitual Wake-Up Patterns

Sometimes it’s just a learned rhythm — early wake-ups, early bedtimes, inconsistent naps — and it becomes a cycle.

5. Sleep Skills

If your baby or toddler still needs help to fall asleep (nursing, rocking, being held), they may not be able to resettle during early wakes.

My Go-To Troubleshooting Process for Early Waking

When someone asks me about early morning wakings, I always start here:

✅ Are they falling asleep independently at bedtime?

If not, that’s step one. Sleep skills at bedtime carry over to early mornings.

✅ Is bedtime early enough?

Babies and toddlers waking up early often aren’t going to bed early enough. Counterintuitive, but true.

✅ Are they napping enough during the day?

Too little daytime sleep = too much cortisol = early morning wakings.

If those 3 areas aren’t solid, no clock or sound machine will fix the early starts. It really is about the whole sleep puzzle.

What Time Should My Baby Wake Up?

Anywhere between 6:00 and 8:00am is considered biologically normal for babies and toddlers. But let’s be real — anything before 6:00? That’s still the middle of the night in parent land.

How to Fix Early Morning Wakings

Here’s where I start:

1. Prioritize Prevention

Early bedtimes, solid naps, and independent sleep add up over time. This isn’t an overnight fix, but it works.

“We put him to bed earlier, and he still woke at 5am…”
Yes — but he likely got more total sleep. It’s a start. Stick with it.

2. Tweak the Environment

Make sure the room is:

✶ Dark — as in, can’t-see-your-hand dark
✶ Cool — around 68–72°F (20–22°C)
✶ Quiet — use a white noise machine if needed

3. Set Clear Morning Boundaries

For babies:
✶ Try a “quiet hold” in a dark room
✶ Keep the message clear — it’s still nighttime

For toddlers:
✶ Prep them during the day
✶ Use a toddler clock for visual cues
✶ Walk them back calmly with a consistent message

What If I’ve Tried Everything?

If you’ve been trying for weeks and nothing is working, it might be time for a step-by-step plan — something you can follow without second-guessing every move.

✶ Get My Early Waking Guide ✶

Fix early wake-ups for good — without the guesswork.

This guide walks you through:

✶ The 5 main causes of early waking (and how to identify yours)
✶ Step-by-step fixes based on age
✶ What to do at 5am when your child's wide awake

👉 Download the Early Waking Guide 

What Parents Are Saying:

You don’t have to live in the land of 4:45am forever. I promise!! 

It is possible to get your baby or toddler sleeping past 6am — but it takes the right prep, a bit of patience, and the confidence to stick with it.

You’ve got this. And I’ve got your back with the Early Waking Guide!