Dealing with Early Morning Wake Ups

Dealing with Early Morning Wake-Ups



Early morning wake-ups are a common challenge for many parents, and they can leave both you and your little one feeling groggy and irritable. While it’s normal for babies to wake up during the night or early in the morning, a baby who regularly wakes up before 6 a.m. can quickly throw off your family’s entire sleep routine.

If you’re struggling with your infant waking up too early, you’re not alone. Fortunately, there are several strategies you can try to help your baby sleep a bit longer and wake up at a more reasonable hour.


Here’s a guide on how to manage those early morning wake-ups and help your infant sleep soundly for longer:


1. Understand Your Baby’s Sleep Needs

The first step in tackling early morning wake-ups is understanding your infant’s specific sleep needs. Infants go through different sleep cycles, and their sleep patterns evolve as they grow.

  • Newborns (0-2 months): Newborns need around 14-17 hours of sleep a day, often in shorter stretches.
  • Infants (3-6 months): By this stage, babies may sleep 12-15 hours, with longer stretches at night and shorter naps during the day.
  • Older infants (6+ months): At this age, your baby may start to consolidate sleep into longer nighttime stretches, typically sleeping 11-12 hours at night, with a couple of daytime naps.


If your baby’s early morning wake-ups seem to be linked to a lack of sufficient nighttime sleep, you may need to adjust their bedtime or nap schedule to ensure they’re getting enough rest.


2. Set a Consistent Bedtime

One of the most common causes of early morning wake-ups is an inconsistent or too-late bedtime. When babies are overtired, they may fall asleep quickly but wake up earlier than usual due to disrupted sleep cycles.

  • Establish a bedtime routine: A calming bedtime routine that happens around the same time every night can help signal to your baby that it’s time to sleep. This may include a bath, a feeding, or reading a short book.
  • Aim for an appropriate bedtime: For most infants, a bedtime between 6:30 and 8 p.m. is ideal. If your baby is going to bed too late, they might be overtired and more prone to waking up early in the morning.


By keeping a consistent bedtime, you’ll help your baby fall into a regular sleep pattern, which can help prevent early morning wake-ups.


3. Create a Dark, Quiet Sleep Environment

Light and noise can be significant factors in early morning wake-ups. As the sun rises, the increasing light can naturally signal to your baby that it’s time to wake up.

  • Blackout curtains: Installing blackout curtains in your baby’s room can help block out early morning light and keep the room darker for longer.
  • White noise: White noise can help mask sounds from outside or other areas of the house that might disturb your baby’s sleep. Consider using a white noise machine or a fan to create a consistent sound that helps your baby stay asleep.


A quiet, dark environment is essential for promoting longer, more restful sleep for your infant, even in the early morning hours.


4. Wait Before Going to Your Baby

It’s tempting to rush into your baby’s room at the first sign of waking, especially if it’s early in the morning. However, it’s important to give your baby a few minutes to settle on their own. Babies can sometimes stir during their sleep cycles and may cry or fuss briefly before falling back asleep.

  • Wait 5-10 minutes: If your baby wakes up early, try to wait a few minutes before going in. They may settle themselves back to sleep without your intervention.
  • Check for hunger or discomfort: If your baby continues to cry after a few minutes, check to see if they’re hungry, uncomfortable, or need a diaper change. If not, gently reassure them by patting their back or using soothing words before leaving the room again.


This waiting approach can teach your baby to self-soothe and may help them transition back to sleep without relying on you to intervene every time they wake up.


5. Adjust Nap Times and Wake Windows

If your baby is taking long naps late in the afternoon or early evening, this could contribute to early morning wake-ups. Adjusting your baby’s nap schedule may help ensure they are not over- or under-tired at bedtime.

  • Earlier nap times: Try to schedule naps earlier in the day to avoid late-afternoon naps that could interfere with nighttime sleep.
  • Monitor wake windows: Pay attention to your baby’s wake windows—the amount of time they can comfortably stay awake between naps. Overestimating how long they can stay awake before their next nap may lead to them becoming overtired, which can lead to early morning waking.


By fine-tuning nap times and wake windows, you can help prevent your baby from being too overtired or too rested when bedtime arrives.


6. Avoid Overstimulation Before Bedtime

Overstimulation in the evening can make it harder for your baby to fall asleep and stay asleep through the night. Avoid activities that are too stimulating or exciting before bedtime.

  • Limit screen time: If you’re using screens (like phones or TVs) before your baby’s bedtime, keep it to a minimum. Bright lights and screens can affect the production of the sleep hormone melatonin.
  • Keep things calm: Instead of active play, opt for calming activities like reading a book, singing a lullaby, or gentle rocking.


Creating a calm, soothing environment before bed will help your baby wind down and make it easier for them to stay asleep through the night—and possibly sleep a little later in the morning.


7. Consider the 4-Month Sleep Regression

If your infant is around 4 months old, you may be experiencing the infamous "sleep regression." During this time, babies’ sleep patterns change, and they may wake up more frequently during the night or in the early morning. This phase can last anywhere from a few weeks to a few months.

  • Be patient: If your baby is going through a sleep regression, be patient as they adjust to the new sleep patterns. It’s temporary, and things should improve as they continue to develop.
  • Stick to the basics: Continue following a consistent bedtime routine, maintaining a calm sleep environment, and offering comfort when needed.


8. Stay Consistent

One of the most important things you can do when dealing with early morning wake-ups is to stay consistent with your approach. Whether you’re using a gradual sleep training method or simply adjusting your baby’s bedtime and nap schedule, consistency will help your baby learn what to expect and help them adjust over time.

 


Final Thoughts: Patience and Persistence Pay Off

Dealing with early morning wake-ups can be exhausting and frustrating, but with patience and the right strategies, you can help your infant develop healthier sleep habits. By establishing a consistent bedtime routine, creating an optimal sleep environment, and being mindful of their sleep needs, you’ll give your baby the best chance for longer, more restful sleep.

Remember, every baby is different, and it may take some time for your little one to adjust. If you find that early morning wake-ups continue despite your efforts, it might be worth reaching out to a pediatric sleep consultant for personalized support.


Restful Baby Blog

Wake Windows, and How to Make Them Actually Work for Your Baby

November 27, 2025
Wake Windows: Why They Feel Confusing — and How to Make Them Actually Work for Your Baby If you’ve ever Googled “wake windows” and ended up feeling even more confused… you are not alone. Most parents I talk to tell me the same thing: “Every chart says something different.” “My baby never follows the ‘rules’.” “I’m trying to watch the clock but it feels impossible.” Here’s the good news: wake windows don’t have to be perfect to make a difference. And when you understand the why behind them, everything gets much simpler. Let’s break it down in the most parent-friendly way possible. What Are Wake Windows? A “wake window” is simply the amount of time your baby can comfortably stay awake between sleep periods before becoming overtired. Think of it like a sweet spot : Too short → baby may not be tired enough for a solid nap Too long → baby becomes wired, fussy, and harder to settle Wake windows help us figure out that sweet spot without guessing all day long. Why Wake Windows Matter (But Don’t Need to Be Perfect) Wake windows support: Easier nap times Longer, more restorative naps A smoother bedtime Happier awake times But here’s the most important part: 👉 Wake windows are a guide, not a rigid rule. Every baby has a slightly different rhythm, and your job is simply to find your baby’s sweet spot. What Are the Average Wake Windows for Babies 3–12 Months? These are realistic ranges, not strict numbers: 3–4 Months 75–120 minutes Most babies land around 90 minutes, give or take 5–6 Months 2–2.5 hours 7–9 Months 2.5–3.5 hours 10–12 Months 3–4 hours If your baby is on the younger side of the age range, stick toward the lower end. As they grow, they naturally move up. Signs Your Baby Is Ready for Sleep Instead of staring at the clock, use these signs as your “true guide”: Early sleepy cues: Red eyebrows Zoned out, quiet Slight fussiness Rubbing eyes or face Late cues: Arching Crying hard Lots of resistance Seeming “wired”  If you’re regularly hitting late cues, the wake window is likely a bit too long. Why Wake Windows Can Feel Confusing Here are the top reasons parents tell me wake windows aren’t working: 1. Baby is giving mixed signals Some babies show almost no cues (especially 3–5 month olds). Others show cues all day, even when not tired. 2. You’re trying to follow a chart too literally Your baby might be a “shorter” or “longer” window baby. That’s normal! 3. Your baby’s wake windows change quickly 3–4 months 5 months 7–8 months 10–11 months wake windows shift fast. 4. Overtired and undertired look the same Fussiness, short naps, bedtime struggles can happen from either. That’s why the goal isn’t perfection. It’s pattern-finding . The Simple Way to Find Your Baby’s Perfect Wake Window Try this for the next 3 days: Step 1: Pick a starting wake window within the normal range for your baby’s age. Step 2: Watch for tired cues near the end of the window. Step 3: Note the nap outcome: Long nap = timing is good Short nap = may be too short or long Very hard to settle = too long Baby rolls around happy for ages = too short Step 4: Adjust by 10–15 minutes at a time. Small tweaks make the biggest difference. Example for a 4-Month-Old Starting window: 90 minutes If baby fights the nap → try 80 minutes next nap/day. If baby takes a solid nap → keep the same window. If baby wakes at 20–30 minutes → try extending to 100 minutes . Your baby’s perfect window is the one that gives you: Easier settling Restful naps A smoother bedtime A Kind Reminder If wake windows feel overwhelming, it’s not because you’re doing anything wrong. It’s because babies are complex, ever-changing little humans — and you’re learning alongside them. The goal is not to track every minute. The goal is to support your baby’s natural rhythms and make your days a little easier. You’re doing an amazing job. 🤍 Need help figuring out your baby’s timing? I support families every day in creating simple, workable schedules that match their baby’s developmental needs. If you want a personalized plan that actually makes sense for your baby, you can always reach out. I’m here to help.

Helping Your Child Sleep Well During Unexpected Time Off From School

October 16, 2025
1. Stick to Consistent Wake-Up and Bedtimes It’s tempting to let schedules slide when there’s no school bell to answer to, but a consistent sleep-wake rhythm helps regulate your child’s internal clock (their circadian rhythm). Try to keep wake-up and bedtime within about 30–60 minutes of their usual school-day times. This helps avoid sleep debt, cranky moods, and trouble readjusting when school resumes. ✅ Tip: Open the blinds in the morning to get natural light, this helps reset your child’s body clock and promotes better nighttime sleep. 2. Create a Daily Routine (Even a Loose One) Kids feel secure when they know what to expect. Even a simple routine can bring a sense of order to otherwise unstructured days. Include blocks of: Active time (walks, indoor movement) Quiet play Meals/snacks at consistent times Screen-free wind-down time before bed When daily activities happen at predictable times, sleep tends to follow more smoothly. 3. Be Mindful of Screen Time With more downtime at home, screens can creep into all hours of the day. Blue light from tablets and TVs can delay melatonin production and make it harder for kids to fall asleep. ✅ Try This: Turn off screens at least 60–90 minutes before bedtime , and replace them with calming activities like puzzles, coloring, or reading together. 4. Watch for Sleep Cues Without the natural cues of a busy school day, some kids may not show typical signs of sleepiness, or may push through them. Keep an eye on signs like yawning, rubbing eyes, zoning out, or getting unusually hyper (yes, that can be a sign of overtiredness!). ✅ If your child seems to be fighting sleep, try moving bedtime earlier by 15–20 minutes and see if that helps. 5. If You're Working From Home, Build Quiet Time Into the Day Trying to work while parenting is no easy task. If naps are a thing of the past in your house, try introducing a “quiet time” each afternoon. This can include audiobooks, soft music, or solo play in a cozy space. Even older children benefit from some downtime in the middle of the day, and it can prevent late-day energy crashes that disrupt bedtime. 6. Use Bedtime as a Calm, Comforting Anchor In times of uncertainty or change, bedtime can become a safe space. Stick to your usual bedtime routine as much as possible — bath, books, cuddles — to help your child feel grounded and secure. If your child is feeling anxious or unsettled, spend a few extra minutes talking about their day or practicing a simple calming exercise like deep belly breaths. 7. And Remember — Flexibility Is Okay This isn’t about perfection. If bedtime shifts by a little, or naps don’t happen like they used to — it’s okay. Focus on keeping some consistency, offering comfort, and supporting rest. The goal is to protect your child’s sleep without adding stress to an already disrupted routine. Final Thought Unexpected school closures can feel chaotic, but they can also be an opportunity to slow down and reconnect as a family. By gently protecting your child’s sleep habits during this time, you’re helping them feel safe, rested, and ready for the return to normal routines, whenever that comes. You've got this — and I'm here if you need support.

The Best Bedtime Routines for Working Parents

By site-jVv_Pg • September 20, 2025
The Best Bedtime Routines for Working Parents As a working parent, your day doesn’t slow down when the workday ends—it shifts gears. Between dinner prep, school paperwork, and bedtime battles, the evening can feel more like a sprint than a wind-down. But here’s the good news: a consistent, calm bedtime routine doesn’t have to take an hour (or your last shred of energy). In fact, with a few intentional steps, you can create a sleep-friendly routine that works for your child—and your schedule. Here’s how to build the best bedtime routine for working parents who want peaceful evenings and well-rested kids. 1. Start with Connection, Not Control After a long day apart, your child craves connection. Before diving into “get ready for bed” mode, spend just 5–10 minutes doing something calm and connecting: Cuddle on the couch Read a short book together Do a quiet puzzle or coloring page This small moment of presence helps fill your child’s emotional tank, making them more cooperative during the routine that follows. 2. Keep It Short and Predictable (20–30 Minutes Total) A good bedtime routine doesn't need to be long or elaborate. The key is consistency. Choose a 3–5 step routine you can repeat every night. For example: Sample 20-Minute Bedtime Routine: Bath or quick wash-up Pajamas and teeth brushing Book (or two!) Hugs/kisses and a short chat Lights out with a soothing sound machine or nightlight Tip: Start the routine at the same time each night. Children thrive on predictability—it helps their body and brain prepare for sleep. 3. Use Visuals and Routines Charts If your child resists bedtime transitions, a visual bedtime chart can be a game changer. Simple pictures of each step (e.g., pajamas, book, bed) can make the routine feel more like a game than a struggle—and it keeps you from having to nag or repeat yourself. Bonus: Let your child check off each step. It gives them a sense of control in a predictable framework. 4. Set Boundaries with Love Working parents often feel guilty about limited time with their kids, and bedtime can become a stalling ground for "just one more..." requests. The best way to handle this? Set clear boundaries with warmth. Try: “We have time for two books tonight. I can’t wait to read them with you!” Or: “After our story, I’ll tuck you in and check on you in 10 minutes.” Being firm and kind shows your child that bedtime is safe, predictable, and non-negotiable. 5. Lean on Tools, Not Screens Avoid screen time at least an hour before bed—it interferes with melatonin production. Instead, use calming tools: A white noise machine or calming playlist A diffuser with lavender essential oil (safe for kids over 6 months) A special bedtime-only stuffed animal or blanket These sensory cues help signal to your child’s brain: “It’s time for sleep.” 6. Be Kind to Yourself, Too Even with the perfect routine, some nights will go off the rails. That’s okay. Working parents wear a lot of hats—employee, parent, chef, chauffeur, bedtime storyteller. You don’t have to be perfect to raise a well-rested child. If bedtime is consistently a struggle or if your child has ongoing sleep difficulties, you're not alone—and you're not failing. This is where professional sleep support can make all the difference. Final Thoughts A solid bedtime routine is one of the most powerful tools a working parent can use to support their child’s sleep. And when your child sleeps better, you sleep better—which makes everything else more manageable. If you’re ready to bring calm to your evenings and want support tailoring a routine for your unique family, I’m here to help.