Early rising is one of the most common concerns we hear from families, especially when your baby starts waking early after daylight savings ends.

That 6am wake-up? It’s suddenly 5am… and it can feel brutal.

If your baby is waking at 5am or earlier, you’re not alone. Early morning waking in babies and toddlers is incredibly common. And the good news is, it’s usually something we can fix with the right adjustments.

Why your baby is waking early after daylight savings

When daylight savings ends, your baby’s circadian rhythm (body clock) doesn’t automatically shift with the clock.

So if your little one was waking at 6am… their body still thinks it’s 6am (even though the clock now says 5am)

On top of that, morning light arrives earlier, which sends a strong signal to the brain that it’s time to start the day.

This combination is why so many babies suddenly start waking early after the clocks change.

What is a normal wake-up time for babies?

For most babies and young children, a biologically appropriate wake-up time sits between:

-       6:00am – 7:00am

Anything consistently before 6am is typically considered early rising, and something we can gently shift over time.

Common reasons your baby is waking at 5am

If your baby is waking too early every morning, it’s usually not random. Early morning waking in babies is often linked to one (or more) of the following:

1. Light, noise & temperature

Your baby’s sleep environment plays a huge role in early waking.

• Light: Even small amounts of early morning light can trigger wake-up
• Noise: Birds, traffic, neighbours, garbage trucks 🤪
• Temperature: A drop in temperature in the early hours can wake little ones

What to do:

• Use blackout blinds to keep the room dark
• Run consistent white noise (around shower volume)
• Dress your baby appropriately for overnight temperature changes

2. Overtired or undertired at bedtime

A later bedtime doesn’t equal a later wake-up (we wish it did!).

• Overtired babies often wake earlier due to disrupted sleep
• Undertired babies may not have enough sleep pressure to stay asleep

Most babies will fall into a 6:00pm – 8:00pm bedtime window, depending on age and naps.

3. Hunger in the early morning

If your baby wakes, feeds, and goes back to sleep, it’s a good sign that overnight feed is still needed (if age appropriate)

Tip:

• Keep lights off
• Keep interaction minimal
• Treat it like a middle-of-the-night feed

4. Nap timing (this is a big one)

If your baby wakes early, it’s tempting to bring the first nap earlier…

But this can actually reinforce early rising.

Why?

• The first nap can start to extend night sleep
• Or the whole day shifts earlier → leading to an earlier bedtime

This creates a cycle where your baby continues waking early every day.

• Under 6 months:
  A short 10–15 minute bridging nap around 7am can help prevent overtiredness and keep the day on track
• Over 6 months:
  Bridging naps can reduce sleep pressure → it’s usually better to stretch to the first proper nap

5. Your response to early waking

This is often the biggest factor in why early rising sticks.

If your baby wakes at 5am and the day begins (lights on, feeds, playtime) their body clock quickly learns:

👉 5am = morning

Your baby’s circadian rhythm is shaped by:

• Light
• Food
• Social interaction

So even small cues can reinforce early waking.

How to fix early morning waking in babies and toddlers

The key to fixing early rising is consistency and clear boundaries around morning time.

1. Set a morning “anchor time”

Choose a consistent start time for your day:

👉 Ideally 6:00am at the earliest

Before this time:

• The day hasn’t started yet
• Treat all wakes like night wakes

2. Resettle before 6am

If your baby wakes early:

• Keep the room dark
• Use minimal interaction
• Calm, brief resettling
• Avoid stimulation (no lights, no play, no TV)

Less is more in the early hours, as sleep pressure is low.

3. Avoid starting the day too early

Even if your baby doesn’t go back to sleep, try to:

• Keep them in the cot or room environment
• Delay feeds, light, and interaction until your chosen wake time

This helps reset their internal clock.

4. Adjust gradually if needed

After daylight savings, some babies benefit from a gradual shift.

• Move your morning start time by 10–15 minutes every few days
• Adjust naps and bedtime accordingly
• Stay consistent

5. Keep naps aligned with your desired wake time

Your baby’s morning wake time sets the tone for the entire day.

Avoid bringing naps too early, even after a rough morning - this is key to breaking the early waking cycle.

What to expect when fixing early rising

• It can take 1–2 weeks to see consistent improvement
• Some mornings may feel like no progress
• Your baby may not resettle straight away

This is completely normal.

👉 Progress comes from consistency, not perfection. Early rising is fixable

With the right routine, environment, and response, you can help your baby:

• Sleep later in the morning
• Feel more settled overnight
• Start the day well-rested

And if you need help tailoring this to your baby’s specific routine, our 30 minute “Quick Fix” consult is a great place to start 🤍

FAQs

Why is my baby waking at 5am?
Usually due to a combination of body clock timing, light exposure, nap timing, or learned habits around morning wake-ups.

Will an earlier bedtime fix early waking?
Not always. The key is the right balance - both overtiredness and undertiredness can contribute to early rising.

How long does it take to fix early rising?
With consistency, most families see improvement within 1–2 weeks.