Is Your Little One Waking Pre-6 am Every Morning?

Here's What You Can Do

If your child regularly wakes up before 6 AM, you’re not alone, and you're probably very tired. Early waking is a common challenge for many families, especially during the brighter months of the year. While it might feel like your child is hardwired to rise with the birds, there are practical strategies you can try to help shift their sleep schedule.

Bright Mornings Mean Early Wake-Ups

With the sun rising earlier during spring and summer, your little one’s internal clock might be tricked into thinking it's time to start the day. Even a small amount of light creeping into the room can signal to the brain that it’s morning. To help combat this:

• Make the room as dark as possible. Invest in good blackout blinds or curtains. Even tiny slivers of light can wake a child.

• Use blackout film or travel blackout blinds if you need a temporary or more affordable solution.

Darkness cues the body to produce melatonin, the sleep hormone, helping children (and adults!) sleep longer.

Use White Noise to Block Early Sounds

External noises like birdsong, early morning traffic, or even a bin lorry can rouse a light sleeper. A white noise machine—or even a simple fan—can help create a consistent and soothing soundscape that blocks out these disturbances.

White noise can be especially helpful if your child is waking up at the same time every morning due to a specific sound. It masks that trigger, allowing them to stay asleep.

Consider a Sleep Training Clock (If Your Child Is 2+)

Children over the age of 2 can begin to understand visual cues. A sleep training clock is a great tool that uses colors or images to show when it's time to sleep and when it's okay to get up.

• Pair the clock with a sticker chart to reinforce positive behavior. For example, if your child stays in bed until the clock changes color, they earn a sticker. After a set number of stickers, they can earn a small reward.

• Start by setting the sleep training clock to their current wake-up time, so it's easy for them to succeed and understand. Then, gradually move the time forward by 5 to 10 minutes every few days until you reach your desired wake-up time.

Consistency and praise go a long way in making this tool effective.

How You Respond Matters

One of the most important aspects of tackling early waking is how you respond to it. If your child wakes at 5:30 AM and you get them up, turn on the lights, and start the day, you’re reinforcing that this is an acceptable wake-up time.

Instead:

• Keep interactions calm and minimal.

• Use low lighting and speak quietly if you need to check on them.

• Gently guide them back to bed or remind them it’s still night-time.

• Use your usual settling method to help your little one go back to sleep. It might not work right away, especially in the first night or two, but with a few days of consistency, they’ll begin to settle more easily and stop waking so early.

Over time, your child will start to understand that 5:30 AM is not morning, and there’s no benefit to waking up at that hour.

Conclusion

If your little one is starting their day before 6 AM, look at the environment first—darken the room, use white noise, and minimize stimulation if they wake early. For toddlers over 2, sleep training clocks and sticker charts can offer helpful visual cues and positive reinforcement. Most importantly, how you respond to early wakes sets the tone for what your child will expect each morning.

With patience, consistency, and a few environmental tweaks, those early mornings can shift later, and everyone in the house can get a bit more rest.

If you are struggling at all and need some support, book a free sleep assessment call, or drop me a message at 07768124120.