Managing Early Morning Wakes: Tips to Help Your Children to Sleep Longer

Early morning wakes are a common issue for many parents and can be very frustrating, they often result in disrupted routines and tired days. As a children's sleep consultant, I understand how hard it can be to deal with these early starts, especially if you have twins. In this blog, I’ll share strategies that will help to manage these early morning wakes and will help your child/children achieve longer, more restful sleep at night.

Early morning wakes happen when a child wakes up earlier than desired, often before the sun rises or before their usual wake-up time. I class this as anytime before 6am when I work with families. Understanding the underlying causes can help in addressing the issue effectively.

Common Causes of Early Morning Wakings:

• Overnight Light Exposure - Exposure to early morning light can signal your child’s body that it’s time to wake up.

• Sleep Environment Issues - Discomfort or disturbances in the sleep environment can lead to premature waking.

• Sleep Schedule Misalignment - Irregular bedtimes or wake-up times can disrupt your child’s internal clock.

• Sleep Needs and Growth Spurts - Changes in sleep needs due to growth spurts or developmental stages can affect wake times.

Ensure that your children’s bedtime is appropriate for their age and developmental stage. If they are going to bed too late or too early, it can affect their morning wake time, I usually aim for 11 hours overnight for the average child. Additionally, review nap schedules to ensure that naps are not too close to bedtime, which can impact night time sleep.

Review their Sleep Environment:

Optimise your children’s sleep environment to minimise early morning disruptions:

• Use Blackout Curtains: Block out early morning light to help your children sleep longer.

• Control Room Temperature: Ensure the room is at a comfortable temperature to promote restful sleep, usually between 16-20 degrees. Dress them accordingly if different to this.

• Minimise Noise: Use a white noise machine or fan to mask external noises that might wake your children early. Keep this constant noise on all night.

Establish a Consistent Wake-Up Time

Set a consistent wake-up time for your children, even on weekends. Consistency helps regulate their internal clock and reinforces their sleep patterns, making it easier for them to sleep longer in the mornings.

Manage Sleep Associations

Evaluate any sleep associations your children may have and address them if necessary. For example, if your children relies on being rocked or fed to fall back asleep, gradually work on helping them self-soothe so they don't need you in the morning.

If your children wake up too early, try a gradual wake-up routine to help them stay in bed longer. This might include:

• Offering Soft Reassurance: Gently reassure your children if they wake up early but avoid stimulating interactions that may encourage them to get up.

• Adjusting Wake-Up Times Slowly: If necessary, adjust your children’s wake-up time in small increments to help them adjust gradually.

Use a Visual Sleep / Wake Clock (aimed for above 2 years)

Introduce a visual Sleep / Wake clock designed for children (Gro Clock). These devices can help your children understand when it’s time to stay in bed and when it’s okay to get up. Many of these clocks use colour changes or symbols to signal appropriate wake times.

Review Daytime Sleep and Activities

Ensure that your children’s daytime sleep and activities are well-balanced. Encourage physical activity during the day to promote better nighttime sleep and review nap lengths to avoid excessive daytime sleep that could impact morning wake times.

Persistent Early Morning Wakes

If early morning wakes persist despite implementing these strategies, it may be helpful to seek guidance from a children's sleep consultant. Professional support can provide personalised solutions to address specific issues and improve your children’s sleep patterns.

Underlying Health Issues

If you suspect that health issues such as allergies or sleep disorders may be contributing to early morning wakes, consult with your doctor to rule out any underlying medical conditions.

Managing early morning wakes involves adjusting bedtime and nap schedules, optimising the sleep environment, and establishing consistent routines. By implementing these strategies, you can help your child sleep longer and wake up feeling refreshed.

Struggling with early morning wakes? Schedule a free sleep assessment to discover effective strategies and solutions to help your children sleep longer and wake up on time.