Early Morning Wake-Ups

Those early morning wake-ups with your newborn or toddler can feel so frustrating, and truly exhausting. If your little one is waking too early, please hear this: you are not alone, and this is a very common part of baby and toddler sleep.

At Moms on Call, we know how important restful sleep is for the whole family. The good news is that early morning waking is something we can work through together. With the right sleep routine, age-appropriate schedule, and a few simple adjustments to your baby’s sleep environment, you can help your little one sleep longer and start the day feeling more rested.

Let’s take a look at a few key details to make sure everything is set up for success, so you (and your baby) can get back to the sleep you both need.

And if you’re ready for step-by-step guidance, our Mini Course: Short Naps & Early Morning Wake-ups dives deeper into early morning wake-ups, giving you the tools and confidence to create healthy, consistent sleep habits.

Those 4:30/5 AM early morning wake-ups seem to creep into the schedules once it feels like everything is in "place"! So let's take a look at what we CAN keep consistent and what is normal for early morning wake-ups.

Consistency is Key to Solving Early Morning Wake-Ups!

Make sure the basics of the Moms on Call routine are in place first.

• Routine:
  • Be sure to follow one of the Typical Day Routines outlined in the Moms on Call Books, Online Courses, & Scheduler App!
  • Make sure little is not napping too late in the evening, this can cause early morning wake-ups for some babies.
    • Take a look here for what signs to look for in moving up to the next schedule!
  • Be consistent with a bedtime routine.
• Sleep Environment:
  • Sound machine is in place and turned up loud!
    • White noise is reminiscent of the noise babies hear inside the womb.
      • The white noise machine should be kept 12-24 inches from the head of the crib.
      • It should be kept on all night long.
  • Dark Room
    • At night, the room should be pitch black. Blackout shades are wonderful for this! Sunlight can also cause early morning wake-ups.
  • Temperature
    • Babies sleep best in cooler temps! The room should be kept at a cool 68-72ºF.
  • Take a look here for more tips on creating the ideal sleep environment!

What Is Normal?

Here's what we've seen after talking with thousands of families.

• Typically little ones will wake about an hour before "get-up" time. This is what we all do. Babies will scoot, whine, fuss, and then doze again.

What Can You Do about Early Morning Wake-Ups?

• The Moms on Call Hat Trick for early morning wake-ups
  • Right before YOU go to bed, turn off the sound machine for 10-20 seconds and then turn it right back on.
    • This will often disrupt the sleep cycles and get your little one to sleep another stretch in those early morning hours avoiding 5am early morning wake-ups.
• Be Intentional
  • At "wake-up" time, open the blinds and sing a "Good Morning" song to start the day! (At the start of the day, according to the schedule.)

The Reality of Early Morning Wake-Ups?

• Some kids are early risers! And that is OKAY!!
  • Give them the space and opportunity to figure it out and get back to sleep on their own, stretch, coo, etc.!
  • Here is when we "Practice the Pause." This can be key to early morning wake-ups.
• Additional tips for babies 12 weeks and under can be found in the Moms on Call Scheduler App. There are lots of babies with these early morning wake-ups - you are not alone!
• Over 12 weeks of age, we try to give them time to settle.
• Before you know it, you will have a full-blown toddler and will be setting out their outfit the night before for those early morning wake-ups!
  • They can wake up, dress, and quietly play until "wake-up" time!

As you walk through these early morning wake-ups, remember this: you are not doing anything wrong. This phase is incredibly common, and even when everything feels “just right,” those 4:30–5:00 AM wake-ups can still sneak in. The key is staying consistent with your routine, sleep environment, and expectations, because those small, steady habits are what help your little one learn to settle and stretch their sleep over time.

Give yourself (and your baby) grace in the process. Some mornings will feel easier than others, and some little ones are naturally earlier risers, and that’s okay. With patience, consistency, and a little time, you’ll begin to see those mornings shift. Until then, know that you are supported, your baby is learning, and better sleep is ahead. You’ve got this, and we’re right here with you every step of the way.