Why is my toddler waking so early?

Is your toddler regularly beginning their day before the sun comes up? It’s common for toddlers to wake up early for various reasons, including needing a schedule adjustment, sleep associations, and hunger. However, there’s good news! Though early mornings may be tough on you and your family, there are ways you can try to help your toddler sleep a bit longer in the morning. 

Here’s a look at some of the reasons your toddler might be waking early, along with some solutions that might help everybody get a little more shuteye. 

IN THIS ARTICLE:

Common reasons why your toddler might be waking early

Early waking in toddlers can stem from a variety of factors. No matter how it starts, early waking can become a persistent cycle as the internal clock locks into an early rising time, making it very difficult to fall back asleep. That’s why resolving early waking usually requires tackling multiple factors. While natural sleep patterns and schedules play a role, behavioral factors can also contribute to early waking.  However, external factors can influence your toddler’s wake time too. Here’s a look at some of the common causes of early toddler wake-ups:

Bedtime is too early or too late 

If your toddler is going to bed too early, they may be getting all the sleep they need by the time they wake up. For example, a child who can sleep 11 hours at night and goes to sleep at 6:00 PM may be done sleeping by 5:00 AM. Going to bed too late can also lead to early waking if they’re going to bed when they’re overtired, which can lead to even more disrupted sleep []. Finding an age-appropriate schedule that considers homeostatic sleep drive (sleep pressure that builds while they’re awake) and circadian rhythm (their 24-hour internal clock) can help improve morning wake time.

Early morning sunlight 

Natural light is one of the strongest signals for regulating the circadian rhythm. When your toddler is exposed to early morning sunlight, their internal clock may reinforce an early wake time. 

If your toddler’s room lets in natural light before their ideal wake time, it may contribute to their early waking habit. Even small amounts of light creeping in through blinds or curtains can have an impact. Using blackout curtains or room-darkening shades can help minimize this effect, creating an environment that supports a later wake time.

Too much daytime sleep 

While naps are essential for your toddler’s development, getting too much daytime sleep can reduce their sleep pressure at night, making early waking more likely. Sleep pressure, or homeostatic sleep drive, builds up while they’re awake and helps them stay asleep until morning. If your toddler naps too long during the day or has a nap schedule that isn’t well-balanced, they may not have enough sleep pressure to sustain a full night’s rest

If early waking persists, consider whether their total daytime sleep might be too high for their age. Adjusting nap lengths, wake windows, or the timing of naps may help redistribute sleep to the night and encourage a later wake-up time.

Sleep associations

Sleep associations are the conditions your toddler relies on to fall asleep, and they can play a role in early waking. If your child is used to falling asleep with specific cues — such as rocking, feeding, or a parent’s presence — they may struggle to link sleep cycles independently in the early morning when sleep is naturally lighter. Without those familiar conditions, they may fully wake instead of settling back to sleep. Helping your toddler learn to fall asleep independently at bedtime, and in the same way they’ll wake during the night, can help break the early waking cycle []. 

Hunger

Toddlers may wake up because they’re hungry. If dinner is too early or your toddler didn’t eat enough the previous day, they may wake early. It can be difficult for kids to go 12+ hours without eating. If dinner is before 6:00 PM, for example, and they don’t eat a bedtime snack, they might wake up before 6:00 AM to eat. 

Discomfort 

By the time morning rolls around, your toddler might face factors that make them uncomfortable, making it hard to sleep. For example, their diaper might be full, or maybe they’ve kicked their blankets off and they’re cold. 

Developmental milestones

Sleep can be bumpy while your child is working on developmental milestones. For example, if they’re learning to talk or jump, they might wake up early and want to practice these exciting skills instead of getting more sleep. 

Anxiety or fear 

Separation anxiety is common in toddlers. They may wake early in the morning wondering where you are. After a long night apart, they may crave comfort and connection. New and nightmares can also lead to early morning waking in toddlers []. 

Genetics 

Some toddlers are simply early risers and it may run in the family! If you, your partner, or another close family member tend to wake up early, it could be a genetic predisposition []. This doesn’t mean they’ll never sleep in, but it can be more challenging for them to shift their schedule.  

How sleep regressions can affect your toddler’s wake-up time

are a sudden and significant decline in your toddler’s sleep patterns (which can include early waking), and they can occur for many reasons. Common factors that contribute to sleep challenges in toddlers include outgrowing their schedule, illness, teething, developmental milestones, and changes in routine. 

Though sleep regressions can happen anytime, toddler sleep regressions commonly occur around 18 months and 2 years. Around 18 months, your toddler may be going through a nap transition that can make sleep temporarily more difficult. Toddlers are often starting to seek independence and explore the word “no.” This might make getting them back to sleep at 5:00 AM tricky. 

At 2 years old, many kiddos are going through more big changes. They might be potty training or (those 2-year molars can be a doozy). All of these factors can make sleep more difficult — especially if they happen around the same time! 

Could your toddler’s sleep environment be causing early waking?

One key environmental factor that may lead to early waking is early morning light. This can signal your toddler’s internal clock that it’s time to wake up. Other factors that may contribute to early morning waking include temperature (did they kick their blankets off overnight?), comfort (is their diaper full?), and noise levels (is the rest of the house waking up and making noise?). 

Here are some toddler sleep environment tips to help prevent early morning waking: 

• Use blackout curtains to block early morning sunlight

• Adjust the temperature or consider using a sleep sack

• Ensure their diaper is the right size and consider limiting drinks right before bed 

• Consider using white noise to help mask other household noises 

Tips for helping your toddler sleep later

Tip #1: Consider schedule adjustments 

If your toddler is consistently waking early, their sleep schedule may need tweaking. An overtired toddler — one who has a bedtime that’s too late or wake windows that are too long — may experience more fragmented sleep and early waking. On the other hand, if bedtime is too early or naps are too long, they may not be capable of sleeping later in the early morning hours. Finding the right balance of wake windows, nap durations, and bedtime can help regulate their sleep patterns and encourage a more reasonable wake-up time.

Take a look at our sample by age to help determine if changes are needed.

Tip #3: Consider how your toddler is falling asleep at night

Sometimes kids have trouble getting back to sleep when they wake up very early if they get help falling asleep at bedtime (if you rock them or rub their back, for example). If this is the case, helping your toddler learn to fall asleep independently at night might help them sleep later in the morning []. your kiddo this skill. There are many sleep training methods to consider — some are more gradual and can take longer while others are faster and may allow for more tears. There’s no one-size-fits-all for every family!  

Tip #4: Use a toddler clock 

When your toddler wakes up, they may not know whether it's an appropriate hour to start their day. A provides a visual cue (by turning a certain color) that it’s OK to get out of bed. Depending on your child’s age, it may take some time for them to understand how it works but this is often an effective tool for kiddos.

Tip #5: Adjust light exposure

Exposing your toddler to the right light at the right time of day can help set their circadian rhythm so they wake later in the morning. Keep the room very dark in the morning until your desired wake-up time, expose your child to brighter light in the early evening, and dim the lights before bedtime during your bedtime routine to help shift your child’s wake-up time later [].

Tip #6: Use a consistent approach

Consistency is key when handling early morning wake-ups. If your toddler wakes too early, respond in a calm and predictable manner to avoid reinforcing the habit. Avoid immediately rushing in or starting the day, as this can signal that early waking is acceptable. If they are content, consider giving them space to resettle on their own. If they are upset, keep interactions brief and low-stimulation. Offer reassurance with a quiet check-in, but avoid engaging in activities that could encourage waking, such as turning on lights or offering snacks. Over time, a consistent approach helps reinforce when it's time to sleep and when it's time to wake.

Tip 7: #Try a bedtime snack

If you suspect your toddler is waking up due to hunger, try a later dinner or a filling bedtime snack. Try something high in fiber or protein, such as peanut butter or Greek yogurt, to help them stay fuller longer []. 

When to seek professional help for early waking issues

In many cases, early waking in toddlers is completely normal (although inconvenient!) and nothing to be concerned about. Early waking can be one of the trickiest sleep issues to resolve. If you’d like more support, consider Huckleberry Premium. We can create a personalized Sleep Plan that takes into account all of the unique factors that could be causing your kiddo to wake early.

In some instances, early waking may warrant a visit to your child’s healthcare provider. If you have been trying to help your toddler sleep longer in the morning and nothing seems to be working or something else may be at play, consult your child’s healthcare provider. Sometimes, early waking may be tied to underlying health issues that can affect sleep, such as sleep apnea or digestive issues [].

Takeaway

• Many factors can affect early waking in toddlers, and helping them sleep later may mean addressing many factors rather than tweaking just one thing here or there. Sleep is primarily driven by homeostatic sleep drive and circadian rhythm. Toddlers may wake up too early if they need a schedule adjustment (like a more optimal bedtime or a shorter nap). 

• Early waking causes in toddlers can also include hunger, habit, discomfort, developmental milestones, fear, separation anxiety, and genetics. 

• Some tips for better toddler sleep include helping them fall asleep independently at night, adjusting their schedule, ruling out hunger, and using a toddler clock.