Early Morning Wakings

Early risers can be defined as children who consistently wakes before 6 AM, a phenomenon that can pose challenges for both the child and their parents. This early rising behavior can stem from a variety of underlying causes, each unique to the individual child. Understanding "the why" is crucial for parents seeking to manage their child's sleep patterns more effectively. With some thoughtful adjustments to their daily routines and environments, parents can often alter this early rising tendency within a week’s time, leading to more harmonious mornings for the entire family.

Possible Causes of Early Rising

• Too Much Day Sleep: Each child has an age appropriate amount of needed sleep within a 24 hour period. It is important that we review their day sleep schedules to make sure they are not getting too much sleep during the day. If your child was to be getting too much day sleep, such as a 2 year old getting 4+ hours of day sleep, this would likely be the cause of early wake ups due to their body no longer needing anymore sleep.

  • This change would be adjusted by shortening the nap period during the day in 15 minute increments until it reaches an age appropriate window. As a result, the child should long for this sleep more at night, therefore staying asleep longer.

• Environmental factors (light, noise): The environment in which a child sleeps plays a significant role in their sleep quality and duration. Exposure to natural light, especially in the early morning, can signal to the body that it is time to wake up. Alleviate this by utilizing black out shades that keep the bedroom equally dark at night and in the morning. Additionally, external noise from traffic, household activities, or even loud neighbors can disrupt sleep and lead to earlier awakening. Consider the use a a white noise machine to block out noises that may be disrupting sleep. Creating a dark, quiet, and calm sleeping environment is essential for promoting longer sleep periods.

• Inconsistent bedtime routines: A child's sleep routine significantly impacts their overall sleep quality. Inconsistent bedtimes can confuse a child’s internal clock, leading to irregular sleep patterns and early waking. Establishing a predictable and calming bedtime routine helps signal to the child that it is time to wind down, making it easier for them to fall asleep and stay asleep until a more reasonable hour.

  • Bed time itself is often a contributing factor to early wake ups. We want to ensure we are putting a child to bed BEFORE they reach an overtired state. Going to sleep overtired often leads to early morning wakes. However, we want to also take into account that putting a child to sleep too early (undertired) can also cause disturbances to sleep patterns. A good rule of thumb over the age of 4 months is to aim for a bedtime between 7-8PM. Every child is different but generally, this time serves as a sweet spot for most children 4months+.

• Habitual Wake ups: Comparative to parents who wake up at the same time each day to their alarm clock, a child can learn to wake at those early hours habitually. How we can help with this is teaching children what times are too early to wake up at. For example, if your child is waking at 5AM, instead of getting them right away, try communicating to them by telling them its still nighttime, everyone is still sleeping and they should be too.

  • If your child is awake but laying calm, do not intervene. This is extremely common due to 4-6AM being the lightest sleep period, causing wake ups. However, getting back to sleep is the desired behavior we want to illicit. The less we intervene right away, the higher chances there are of your little one learning to get themselves back down.

Strategies to Adjust Wake Time

• Establish a consistent bedtime routine: Creating a calming and predictable sequence of activities before bed can help signal to the child that it is time for sleep. This might include activities such as reading a story, taking a warm bath, or practicing gentle massage. Consistency in this routine is key to helping the child feel secure and prepared for sleep.

• Limit exposure to screens before bed: The blue light emitted from screens on devices such as tablets, smartphones, and televisions can interfere with the production of melatonin, the hormone responsible for regulating sleep. It is advisable to establish a "screen-free" period at least one hour before bedtime to promote better sleep quality.

• Ensure a comfortable sleep environment: The child’s bedroom should be conducive to sleep. This means keeping the room dark, quiet, and at a comfortable temperature. Using blackout curtains to block early morning sunlight and white noise machines to mask disruptive sounds can create an ideal sleeping environment.

By implementing these thoughtful changes and strategies, parents may find that their child’s waking time can be adjusted effectively. This not only benefits the child’s overall health and well-being but also contributes to a more peaceful and productive morning routine for the entire family. The journey to better sleep may take some time and patience, but the positive outcomes are well worth the effort.

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