Early Morning Wakings: Causes, Solutions, and Why an Earlier Bedtime Works
Hi Friends!
Are early morning wakeups leaving you bleary-eyed and desperate for answers? You’re not alone. Early morning wakings are one of the most common and frustrating sleep challenges for parents. Here’s a detailed look at the causes, solutions, and why that counterintuitive “earlier bedtime” trick can work wonders.
Causes of Early Morning Wakings
1️⃣ Naps Scheduled Too Early
When you put your child down for a nap too soon after an early wake-up, their body learns that it’s okay to wake up at 5:00 a.m. Why? Because they know they’ll catch up on sleep later in the day. This reinforces the early wake-up habit.
2️⃣ Bedtime Is Too Late
A late bedtime might seem like it would make your child sleep in, but it often backfires. Overtiredness can cause disrupted sleep cycles and lead to early waking.
3️⃣ Environmental Factors
Too much light or noise in the early morning hours can trigger early waking. Even a small amount of light sneaking through the curtains or a barking dog outside can interrupt your child’s sleep.
4️⃣ Reinforced Habits
Rushing to your child at the first sign of waking can unintentionally reinforce the behavior. They might start waking early because they associate it with attention or comfort.
Solutions to Early Morning Wakings
Anchor Naps to Biological Times
Stop relying on wake windows, especially for babies over 5-6 months old. Instead, schedule naps based on their biological rhythms (e.g., 9:00 a.m. and 1:00 p.m. for toddlers). This helps reset their internal clock and discourages early waking.Adjust Bedtime Earlier
Yes, it sounds counterintuitive, but moving bedtime earlier by 20-30 minutes can make a big difference. An earlier bedtime prevents overtiredness, which is a major culprit of early morning wakings. When your child goes to bed earlier and gets better-quality sleep, their body is less likely to release stress hormones (like cortisol) that can disrupt their sleep cycles.Create a Sleep-Friendly Environment
Invest in blackout curtains to block out morning light and a white noise machine to drown out any disruptive sounds.Give Minimal Attention in the Morning
Avoid immediately responding to your child when they wake up early. Instead, wait a few minutes before going in, and keep interactions brief and calm. This teaches them that early wake-ups don’t lead to playtime or extra attention.
Why an Earlier Bedtime Works
It may feel counterintuitive, but here’s why putting your child to bed earlier often results in them sleeping later:
1️⃣ Prevents Overtiredness
When a child goes to bed too late, their body releases stress hormones like cortisol and adrenaline to keep them awake. These hormones can lead to fragmented sleep and early waking. By putting them to bed earlier, you help their body settle into more restful, uninterrupted sleep.
2️⃣ Fills Their Sleep Tank
Children’s sleep tanks are designed to be filled during the early part of the night. If they go to bed too late, their sleep tank doesn’t fill as effectively, causing them to wake earlier than necessary. Moving bedtime earlier ensures their sleep needs are met during their natural sleep cycles.
3️⃣ Supports Their Circadian Rhythm
An earlier bedtime aligns with their biological clock, helping them stay asleep until a more reasonable wake-up time.
Even just a 20-30 minute adjustment can make a noticeable difference. Try it for a week or two and see if your mornings improve!
So In Conclusion Friends….
Early morning wakings can feel like a never-ending cycle, but small changes can make a big difference. Focus on anchoring naps, creating a sleep-friendly environment, and experimenting with an earlier bedtime.
If you’re still struggling or need a more tailored plan, I’m here to help. Visit my website or book a discovery call today to get personalized solutions for your family’s sleep challenges.
I am always here to help fine tune and make a plan that will work perfectly for your little one! Let’s make sure they are not up at night and not waking too early!
Again my friends… for any reason at all…
Book a free discovery call with me. I would love to help you make SLEEP HAPPEN!
XO,
Sweet Dreams,
Raz Franklyn ,The Rested Mama
