How to Stop Early Wake-Ups and Help Your Child Sleep In
Lacy Hess • March 31, 2025
Stop early morning wake-ups with these expert pediatric sleep tips!
Are you dreaming of the day when your little one lets you sleep in past the crack of dawn? If so, you’re not alone! Many parents struggle with early morning wake-ups, and it can be exhausting. The good news? With the right sleep strategies, your child can learn to sleep later in the mornings—giving the whole family the rest they need.
Why Do Some Children Wake Up Too Early?
Several factors contribute to early morning wake-ups, including:
Overtiredness – If your child isn’t getting enough sleep at night, their body may produce cortisol, making it harder to sleep in.
Too-Early Bedtime – An excessively early bedtime can lead to an early wake-up.
Environmental Factors – Light exposure, noise, or even temperature changes in the early morning hours can disrupt sleep.
Hunger – If your child isn’t eating enough during the day, they may wake up early feeling hungry.
How to Help Your Child Sleep Later in the Mornings
Here are some proven strategies to encourage later wake-ups:
- Monitor Wake Windows to Prevent Under or Overtiredness
Instead of focusing solely on bedtime adjustments, monitor your child’s wake windows to ensure they are getting the right amount of sleep during the day. Check out this GUIDE for appropriate wake windows by age. The most common reason for early wake-ups is overtiredness, which often requires an earlier bedtime rather than a later one. It may seem counterintuitive, but preventing overtiredness and committing to an earlier bedtime can actually help encourage later wake-ups in the morning.
- Stick to Scheduled Wake Windows and Follow an Eat, Play, Sleep Routine
Keeping a consistent sleep schedule is key! Maintain predictable wake windows and follow an Eat, Play, Sleep routine for infants and early toddlers. This structure helps create consistency and predictability, which are essential for promoting better sleep.
- Optimize Their Sleep Environment
Use blackout curtains to keep their room dark in the early morning.
Use a white noise machine to block out outside noise.
Ensure their room is at a comfortable temperature (between 68–72°F).
- Encourage Self-Settling Skills
If your child wakes up early with minimal crying or is simply sitting in their crib or bed talking to themselves or rolling around, avoid rushing in immediately. Giving them time to self-settle can help them learn to fall back asleep on their own.
- Stick to Scheduled Feeding Times
Regardless of your child’s age, do your best to avoid frequent snacking and maintain scheduled feeding times—whether it’s breastfeeding/bottle feeding or three main meals with planned snack times for toddlers. High-protein snacks can help keep your child feeling full longer, supporting more restful sleep and reducing unnecessary wake-ups.
The Benefits of Later Wake-Ups
When your child sleeps later in the morning, it’s not just a win for your own rest—it also benefits them! Proper sleep promotes better mood, improved attention span, and overall healthier development. Plus, a well-rested child means a happier, more patient parent!
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