What To Do if Your Child Is Waking Too Early

If your child is constantly waking up early — like 4 or 5 a.m. early — it can wreak havoc on you, your child and the whole household. By dinnertime, everyone is feeling grumpy and at their wits’ end.

“A lot of our sleep habits develop at a really early age,” says pediatrician Maria Tang, MD. “So, it’s important for a child to have good sleep habits for their overall health and well-being.”

Dr. Tang explains some possible causes of early-morning awakenings and suggests a few solutions.

Reasons why your child might wake up early

In many cases, some kids are just early risers. But if it’s before 6 a.m. and they’re already banging on your bedroom door, this could be an issue. An occasional early morning is, of course, OK. But if it’s happening all the time, it can start to take a toll on their sleep (and yours).

Some of the reasons why your child is waking up too early may include:

• They’re going to bed too early.
• They’re going to bed too late.
• They’re taking too many (or too long) naps during the day. 
• Their sleep environment is too distracting.
• They’ve formed a habit of waking up too early.

How much sleep should my child get?

The amount of sleep your child needs will depend on their age. According to the American Academy of Pediatrics, newborns (0 to 3 months) need about 14 to 17 hours, while infants (4 to 11 months) need 12 to 15 hours.

Then, it goes slightly down from there. Your toddler (1 to 2 years) will need about 11 to 14 hours, while preschoolers (3 to 4 years) will need 10 to 13 hours.

It’s important to note that these totals include their nap times and their nighttime sleep.

Tips to help your child sleep longer

OK, so your child is an early bird. Once they’re up, there’s not much you can do except take it in stride and start your day earlier. But to solve this problem long term, you’ll need to work backward. In other words, everything you do before bedtime will impact how and when your child wakes up the next morning.

Dr. Tang shares some tips that can help your child sleep longer.

1. Set a healthy bedtime and wake-up time

Dr. Tang says that one of the biggest things parents can do is be consistent with keeping regular bedtime and sleep routines.

You shouldn’t wait until your child shows signs of being sleepy, like yawning or rubbing their eyes, before putting them to bed. At that point, they’re probably overly tired and it has begun to take a toll on them, says Dr. Tang. Instead, consistently put your child to bed at a specific time each night.

And it could be that your child is going to bed too early. It’s a tricky balance, we know. But if they’re heading to bed before 7:30 p.m. and are waking up too early, then that may be the culprit. Start by pushing bedtime later by 10 minutes or so each night until you reach that sweet spot.

If your child is old enough to read a clock, adding a special sleep-wake clock to their room might help.

“There are alarm clocks designed specifically to help children learn good bedtime and wake-uptimes,” Dr. Tang notes. “But the biggest thing is not to use a cell phone as an alarm clock because if it’s available, they might use it when no one else is around.”

Instead, use an alarm clock and explain that it’s OK to get out of bed when it says it’s a certain time (like 7:30 a.m.). Above all, be patient as you troubleshoot these routines.

“Once kids have developed bad sleep habits, parents need to be patient with trying to reverse them,” Dr. Tang advises. “Changing a bedtime and wake-time can take about three weeks. And you’ve got to be consistent.”

2. Establish a good nighttime routine

Setting a time for bed is only one part of a healthy nighttime routine for your child. Next, pay attention to what your child does before bed.

First, their bedroom should be primed for shut-eye. “Be sure that your child’s bedroom is associated with sleep, and not necessarily as a place to play,” Dr. Tang recommends.

She also suggests creating a nighttime routine with things that make your child excited for bedtime while also calming them down. These can be actions or activities like story time, a lullaby or simply dimming the lights.

“Your child will start associating these things with bedtime,” Dr. Tang explains.

Also, be sure to stop screen time at least one hour before bed and try to keep tablets and phones out of your child’s room.

3. Limit daytime naps

Nap time adds to your child’s overall sleep time, which is great! But if you find that your child is having trouble falling asleep and waking up too early, their nap may be the issue. Are they taking their naps too late in the day? Try aiming for an 11 a.m. nap and an afternoon nap at 3 p.m.

This will change as your child gets older. You can start with two naps a day when they’re a toddler, but when they hit 2 years old, start the transition to just one. Most kids phase out of napping by ages 3 to 5.

Another possible issue: Your child could be sleeping for too long during their naps. Dr. Tang recommends limiting daytime naps to fewer than 45 minutes for kids over 5 years of age.

4. Avoid oversleeping on weekends

When it’s a lazy Saturday morning after a long week, who doesn’t love to hit snooze? But for kids especially, it’s important to keep their routine as consistent as possible. On weekends, Dr. Tang recommends that your child sleeps in no later than one hour past their normal wake time. Letting them sleep longer could hinder their internal clock and make it harder for them to fall asleep that night.

Watch for signs of underlying issues

Every child is unique and sleep habits can vary. But if you don’t notice any difference in your child after you’ve tried to change bedtime and wake times, it might be time to see your pediatrician.

“We’ll look for things like snoring at night, changes in breathing or if their school performance is being affected,” explains Dr. Tang. “Some kids need to see an ear, nose and throat doctor, or even do a sleep study.”

Our takeaway

Your child’s bedtime habits won’t change overnight (literally). It can take a lot of time to build good sleep habits back up, but it’s never considered too late to change, reassures Dr. Tang. Consistent nighttime and morning routines are the most important steps you can take to develop good sleep habits in your child.

And try not to worry too much — waking up at the crack of dawn typically doesn’t last forever in kids.