If your toddler is up before the rooster crows, it could be because they’re hungry, uncomfortable, or over- or undertired. Taking steps like optimizing their sleep environment, cutting down on naps, and sticking to their bedtime can help.
In this article, we’ll tell you why your toddler may be waking up too early and what to do about it, so you can all get the rest you need.
Key Takeaways
Table of contents
- What are early morning wakings?
- Why is your toddler waking up early?
- Toddler sleep needs and patterns
- Early riser woes: What to do
What are early morning wakings?
Typically, toddlers should be waking up between 6 a.m. and 7 a.m. An early morning waking is when your toddler consistently wakes up between 4 a.m. and 6 a.m. and cannot fall back asleep.
If your little one is experiencing this, you already know that this type of sleep disruption can be hard on the whole family. To get your toddler’s sleep back on track, you’ll have to figure out what’s at the heart of their newfound love for the wee hours.
Why is your toddler waking up too early?
So why is your toddler outpacing the rooster down the road? Let’s take a look at some common reasons.
Light
First of all, if morning light is streaming through their window, it’s no surprise they’re waking up. Morning light can signal to their body that it’s time to play!
Noise
Your toddler could also be waking up too early because of noise. If a garbage truck, for instance, is making its rounds, they might hear it and assume that the commotion means it’s time to get up.
Over- or undertiredness
Another reason why your toddler might be waking up early is that they’re overtired or undertired. This may be because their bedtime is too early or late, or they’re taking too many or too few naps during the day.
Sleep associations
Your toddler may also have trouble getting back to sleep after they wake up in the wee hours because you’re not there to soothe them to sleep. Often, children who haven’t learned to soothe themselves back to sleep have a hard time connecting sleep cycles.
Hunger
Is your toddler shaking you awake and demanding 4 a.m. pancakes? They may be waking up thanks to a grumble in their tummy.
Discomfort
Your toddler could also be uncomfortable. They may be hot or cold, or, like the Princess and the Pea, their mattress could be lumpy.
Developmental milestones
It’s common for toddlers to have sleep disruptions around developmental milestones. If they’re starting to stand and walk, run, climb, or jump, it all might be so new and exciting that they wake up early eager to practice their new skills!
Habit
If your toddler is an early riser day after day, they may have built themselves a (bad) habit. Their body has decided that this bleary-eyed hour is their new wake-up time.
Toddler sleep needs and patterns
Early riser or not, your toddler needs a good deal of sleep. From ages one to three, they typically need between 11 and 14 hours of sleep in 24 hours, with total shuteye divided between nighttime and naptime. They likely have one, or may even have two, naps of 60 to 90 minutes.
From ages three to five, total needed sleep drops to 10 to 13 hours a day. Some children are still taking one nap of 60 to 90 minutes, whereas others have finished napping altogether. A common nightly bedtime for toddlers is 7:30 p.m.
Early riser woes: What to do
No doubt with all those early mornings, you want solutions so that everyone can get more shuteye. Here are some things you can do to help curb their early-bird habit.
1) Optimize your toddler’s sleep environment.
The first thing you want to do is take a look at your toddler’s bedroom. Is there something about it that’s getting in the way of their sleep? Let’s take a look at a few things you can try.
Use blackout curtains.
If your toddler is waking up with the sun, their room is probably too bright. It’s a good idea to install some blackout curtains.
Try a sound machine.
If the room’s too loud (or there’s something that goes bump in the night, or the early morning, as it were), a sound machine can help. Just be sure you place it across the room (at least seven feet away from their bed) and set the volume to 50 decibels or lower.
Turn the thermostat down.
If your toddler’s waking up in a sweat, their room may be too hot. Toddlers sleep best in cool (not cold) rooms: keeping the temperature at 68 to 72 degrees is considered optimal.
Check the mattress.
Make sure your toddler’s mattress is comfortable and breathable, as some mattresses can trap heat, resulting in sweaty backs. Newton’s Original, Essential, and Waterproof crib and Kids’ Twin mattresses are designed to promote airflow.
2) Keep an age-appropriate bedtime.
Setting an age-appropriate bedtime helps to keep your toddler from getting overtired. If your little one has been staying up too late, stress hormones can build up, triggering a second wind. Ensuring that your little one hits the hay on time can help them get back on track.
3) Cut down on naps.
Maybe your little one is sleeping too long during the day. If you think naps may be affecting your toddler’s nighttime sleep, talk with your pediatrician about adjusting their timing or length.
4) Keep your toddler active during the day.
Here’s another reason your toddler should stay off the screens and go outside and play: When your little one is active during the day, it helps regulate their circadian rhythm. And that means better sleep for everyone!
5) Delay morning feedings.
If your toddler learns that you “hop to” the second they wake up (those 4 a.m. pancakes again!), you might be reinforcing the sub-optimal habit. Try delaying their first meal to a more appropriate hour, and maybe they won’t be so quick to rise.
6) Invest in a toddler clock.
A toddler clock, also called an “okay-to-wake” clock, makes knowing whether or not it’s time to get up easy. These clocks help build your toddler’s habit of staying in bed until the clock’s color changes from red (sleep time) to yellow (quiet time) to green (time to wake up).
7) Be consistent at bedtime.
Because your toddler’s early wakings could be tied to a lax bedtime routine, it’s a good idea to double down on all the steps you could be doing, whether it’s dimming the lights, putting on soft music, or reading a bedtime story when it’s time to tuck in.
Keep in mind, toddlers’ sleep can be “off” for lots of reasons, and they often correct themselves. If your little one has had any major changes lately (a new home or a new sibling, perhaps), give them a little extra time.
Getting a good night’s sleep with Newton
Your early bird may be rising before the sun because they’re overtired, there’s too much light in their room, or maybe they’re uncomfortable. But if it’s their mattress giving them trouble, we’ve got you covered!
Newton mattresses are comfortable and ultra-breathable. Whether your toddler’s sleeping in a toddler bed or a twin, Newton has a mattress that will be just right for their good night’s (and early morning’s) rest.
Frequently asked questions
What is a sleep regression?
A sleep regression is when a baby or toddler who had been sleeping through the night suddenly has a hard time getting to (or staying) asleep. These temporary sleep disruptions commonly occur when a child hits a new developmental milestone.
Can a toddler’s diet cause early waking?
Yes, sometimes a toddler’s diet can cause early waking, and digestive discomfort may disrupt sleep. If you think your toddler’s tummy might be playing a role in their wake-up times, discuss persistent symptoms with your pediatrician.
At what age do kids stop waking up so early?
Every child is unique, and a lot of factors go into how early each one wakes up. That said, many kids will start sleeping a little later in the mornings between ages 3 and 5. This is when their circadian rhythm starts to mature and they may have dropped daytime naps.
