Why your child is waking early (and why it’s not always overtiredness)

Early morning wake-ups are one of the most common sleep challenges I see from exhausted parents.

And one of the most frustrating parts is how quickly they end up second-guessing everything.

Most parents assume early waking means their child is overtired and needs more sleep or an earlier bedtime.

But more sleep or earlier bedtimes don't usually fix the early rising.

Here are four of the most common reasons I explore with families when a child is waking early.

#1: Look at total sleep over 24 hours

Everyone has an amount of sleep across 24 hours that they need. Some have high needs, some have low needs and it doesn't alter over time. If your child is waking early, one possibility is that they're already getting all the sleep they need across 24 hours. It's something I always assess before recommending changes because it's much more common than many parents realise.

#2: Your child may already be getting enough sleep

If your child has woken at 5am consistently it's probably because they've had all the sleep they need. Are they having too much day sleep or going to bed too early?

Don't be fooled by their tiredness signs because these are down to waking at 5am - not because they're not getting enough sleep.

It can take time to shift their sleep so they're not waking at 5am so be consistent with a new routine that offers less day sleep or a later bedtime.

#3: Early bedtime can sometimes shift the body clock earlier

If you're in a cycle of early bedtimes because of the early rise you may find that your child's body clock has completed shifted.

This can take time to adjust but will with consistency. You'll need to push their bedtime back for at least a week (no more early bedtimes!). After a few days, you should start to see the early rise getting to a more sociable hour!

#4: Summer weather can also play a role

We've been experiencing a heat wave in the UK recently and weather like this will cause sleep challenges. Warm nights paired with earlier sunrises can affect the time that your child wakes in the morning.

Try to keep their room at a consistent temperature throughout the night and use black-out blinds or curtains to prevent day light from disturbing them at 4am.

Early waking can feel incredibly frustrating, especially when you've tried all the usual advice and nothing seems to help.

The good news is that there isn't a one-size-fits-all solution and that's exactly why looking at your child's individual sleep need is so important.

If you're stuck with early mornings and you're tired of guessing, I'd love to help you understand what's really going on and create a plan that works for your family.

Start here