Blissed Out BabiesBlissed Out Babies
Understand the most common reasons for toddler early waking, and what you can do tonight to help your little one sleep past 5am.
It’s 5am. You’re woken by a small, determined voice calling for you (or sometimes a toddler who’s already standing by your bed!). You’re exhausted, your toddler seems full of beans, and you’re left asking: “Why does my toddler wake at 5am?”
Early waking is one of the most common toddler sleep struggles, and also one of the trickiest to shift. But the good news? With a little detective work, it can be changed. Here’s why it happens, plus gentle, practical fixes you can try tonight.
An overtired toddler often wakes earlier because their body is running on stress hormones. But ironically, too much daytime sleep can also backfire, cutting into that morning sleep window.
What to do:
Check your toddler’s nap timings and total nap length for their age (usually 1–2 hours for a 2–3-year-old).
Avoid naps too late in the afternoon.
Especially in summer, toddlers’ body clocks can be triggered by sunrise, even small cracks of light around curtains.
Fix:
Invest in true blackout blinds or try travel blackout blinds (cheap and quick to stick up!).
Cover any small LED lights in the room.
Around 4–5am, the body’s core temperature naturally dips. If your toddler’s room gets chilly, it might wake them.
Try:
Adjusting layers: a thicker sleeping bag or a lightweight layer, depending on season.
Keeping the room between about 18–20°C overnight.
If your toddler wakes at 5am, it’s tempting to offer an early nap to help everyone cope. But this can lock in the early wake habit by “rewarding” the body clock.
Instead:
Try to keep the nap starting closer to their usual naptime.
Push bedtime slightly later only if your toddler isn’t already overtired.
Some toddlers wake expecting milk or breakfast at 5am, even if they don’t truly need it nutritionally.
Shift gently:
Delay morning milk or food by 10–15 minutes every few days.
Offer water first, then breakfast once it’s truly morning (e.g., 6am+).
Check room darkness and temperature.
Re‑look at naps: is your toddler napping too long, too late, or not enough?
Keep mornings boring: quiet, dim, and calm until it’s morning time.
Early waking often becomes an exhausting cycle, but it’s rarely permanent. With a few tweaks, many families see mornings stretch later within a week or two.
If you’re stuck and need a fresh pair of eyes, I offer a one‑hour troubleshooting call to go through your toddler’s routine, sleep space, and temperament, and create a clear plan to help you all sleep later.
Or for instant tips, why not buy my Early Waking Mini Course for just £14.
Click here to book a free chat with Jem to discuss sleep packages and ensure we are a good fit. There is no obligation and I will only take clients where I genuinely feel I can change their lives.
I have three simple toddler sleep support packages, Read more about them here.
Yes! You can check out my free sleep resources here.
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