5 a.m. Alarm! What to Do When Baby or Toddler Is Waking Up Way Too Early

If your baby or toddler seems to think 5 a.m. is the new normal, you’re not alone. Early morning wake-ups are one of the most common (and exhausting!) sleep struggles parents face. For many families, these premature risings are more than just tiring, they’re logistically challenging. Take it from Liana B., mom of two in Long Beach, New York. She says that her toddler usually wakes up in the middle of the night, comes into her bed and then is up for the day around 5:30 a.m.

Cara Dumaplin, founder of Taking Cara Babies, sums it up: “Any time a little one wakes between 4 and 6 a.m., that’s what I call an early morning waking.” Pediatrician Mona Amin, DO, IBCLC, agrees, noting that while most babies and toddlers naturally wake between 6 and 7 a.m., “anything earlier than 5 a.m. is typically considered an early waking.”

There are still times when my youngest (now 27 months) is up at 4:45 am, and I’m always desperate to figure out what’s going on. (Spoiler alert: it’s typically hunger or a growth spurt). So what’s really happening when your child greets the sunrise (and you) before you’re ready? Let’s break down why your toddler is waking up too early.

Key Takeaways

• Anything between 4 a.m. and 6 a.m. is considered an early morning waking.
• The most common and developmentally appropriate wake-up time for a toddler is between 6 and 7 a.m.
• Typical causes of a toddler waking up too early include over-tiredness, under-tiredness, a sleep environment that’s not conducive to sleeping in and development.
• A consistent pattern of pre-5 a.m. wake-ups may signal an underlying issue.
• Sleep regressions or major life changes (like starting preschool) can trigger temporary early toddler wake-ups.
• Some kids are naturally early risers, but consistency and routine can make mornings smoother.

What Are Early Morning Wakings?

Early wakings typically fall between 4 and 6 a.m. Dumaplin says. “In those early morning hours, it’s more difficult to fall back to sleep—your child has already slept for most of the night and they don’t have the natural sleepy hormone melatonin to help them back to sleep,” she explains. That means toddlers are especially sensitive to anything “off” in their environment or routine.

Why Your Baby or Toddler Is Waking Up Too Early

“Most of the time, early wakings come down to schedule, environment or development,” says Amin. Here are some of the most common culprits:

• Over-tiredness: Late bedtime or missed naps can make sleep lighter and more restless.
• Under-tiredness: Extra-long naps or an early bedtime may mean your child is simply done sleeping by dawn.
• Environment: Light, noise or an uncomfortable room temperature can trigger early risings.
• Hunger: Younger babies—especially those under 9 months—may still need an early-morning feed.
• Development: Milestones, regressions or significant changes (such as starting preschool) can temporarily alter wake-up times.
• Circadian rhythm: Exposure to early sunlight or inconsistent schedules can reset your child’s internal clock.
• Habit: If early mornings are consistently reinforced (for example, starting the day at 5 a.m.), your child’s body may adapt and expect it.

Tips to Curb Early Mornings

Small, consistent changes can go a long way. Here are some strategies worth trying:

• Block out light: “Light is basically your child’s alarm clock,” says Amin. Blackout curtains can help prevent dawn light from triggering wake-ups.
• Use white noise: Dumaplin recommends a steady sound machine to mask outside noises.
• Check the temperature: A too-hot or too-cold room can disrupt sleep. The ideal temp for baby’s room is between 68 and 72 degrees Fahrenheit.
• Balance naps and bedtime: Avoid over-tiredness from skipped naps and under-tiredness from long naps or a bedtime that’s too early.
• Make small bedtime shifts: “Parents often hope there’s a magic bedtime fix, but it’s usually small 15 to 30 minute shifts—not drastic moves—that make the biggest difference,” says Amin.
• Avoid early starts: If possible, try not to start the day before 6 a.m., even if your toddler is awake. As Lindsey Hazel, a YouTuber, and mom of two in Tennessee shares, “We have two boys, 2 and 4, and they’re usually up around 6 a.m. We don’t let them out of their room until 7 a.m. though, just so they can wake up on their own—it keeps the mornings way less cranky. They go down at 7 p.m., so that early bedtime is what saves us.”
• Introduce a toddler clock: Color-changing clocks help toddlers learn when it’s okay to get out of bed.
• Offer quiet time: If your child wakes early but is calm, Amin suggests letting them stay in their bed or crib with a few toys until it’s officially time to get up.
• Stay consistent: Routine is key to shifting patterns and avoiding accidental reinforcement of early wake-ups.
• Show yourself grace: Early mornings are tough. It’s okay to experiment until you find what works best for your child and family.

To Sum It Up

Early morning wakings can test even the most patient parents. But whether it’s tweaking naps, blocking out light or simply reframing expectations, there are tools to help. As Amin reminds parents, “You’re not alone. Early wakings are one of the most common (and draining) sleep struggles.” Fortunately, consistency will pay off. With time and the right strategies, your mornings don’t have to start prematurely.

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.