Early Wakings in Babies and Toddlers: Understanding Why They Happen and What You Can Gently Do
- annarochdeus
- 4 hours ago
- 4 min read
Early wakings are one of the most common concerns I hear from parents, especially expat families living in Barcelona who may already be navigating parenthood without their usual support network.
If your baby or toddler is waking very early in the morning (5:00 or 5:30am) and you are feeling exhausted, you are not doing anything wrong. Early mornings are incredibly common in infancy and early childhood, and in many cases, they are developmentally normal.
That said, normal does not always mean manageable. And when early wakings are no longer working for your family or your lifestyle, there are gentle, respectful ways to support later mornings without forcing your child or ignoring their needs.
What Is Considered an “Early” Wake-Up?
For babies and toddlers, a morning wake-up anywhere between 6:30 and 7:30 am is generally considered within the normal range.
In fact:
Many babies naturally wake closer to 6:30 am
Younger babies often wake earlier than older children
As children grow, their mornings usually shift later on their own
So if your baby wakes at 6:30 or even 7:00 am, this is biologically very typical but you can try stretching it to later.
However, if your little one is waking at 5:00–5:30 am, or if mornings feel relentlessly early and unsustainable for your family, it’s worth looking at what might be influencing those wake-ups.
Age Matters: Why Very Young Babies Wake Early
If your baby is younger than around 5–6 months, it’s important to set very gentle expectations.
At this age:
Babies are guided by awake windows, not fixed schedules
Bedtime may vary significantly from day to day
One night bedtime might be 8:00pm, another 10:00pm, and that’s normal
Young babies do not yet have a strong circadian rhythm. Their sleep is shaped by how long they have been awake since their last nap, not by the clock.
Because of this, early wakings are extremely difficult to influence in babies under 5–6 months. Trying to “push” a later wake-up at this stage often leads to overtiredness and more disrupted sleep.
For these little ones, the focus should always be on:
Age-appropriate awake windows
Preventing overtiredness
Responding to their cues rather than the clock
The Link Between Bedtime and Morning Wake-Ups
One of the biggest misunderstandings around early wakings is the idea that earlier bedtime automatically equals better sleep.
In reality, sleep works within a 24-hour cycle.
If your baby:
Goes to bed very early (for example, 6:30–7:00 pm), and
Is already meeting their total sleep needs
…it is biologically normal for them to wake early in the morning.
Similarly:
A later bedtime can sometimes support a later wake-up
But only when it is done carefully and developmentally appropriately
This is why many families feel stuck: Their baby wakes at 5:30 am, yet they struggle to keep them awake past 6:30 or 7:00 pm without meltdowns.This is not a failure, it’s a sign that the daytime sleep balance needs adjusting.
Sometimes, early wakings are influenced by night feeds. If you’re curious about how gentle night weaning can help your little one sleep through the night while continuing daytime breastfeeding, read this client’s story.
Understanding Your Baby’s 24-Hour Sleep Needs
Every baby and toddler has a certain amount of sleep they need in a 24-hour period. This includes:
All daytime naps
All night-time sleep
Some children need more sleep, others less, and this varies widely.
When early wakings are persistent, one of the first things I look at as a gentle sleep coach is:
How much total sleep your child is getting in 24 hours
How that sleep is divided between day and night
Common patterns I see include:
Too much daytime sleep, leaving less sleep “available” for the night
Very long or frequent naps that push mornings earlier
A bedtime that doesn’t align with the child’s true sleep needs
If a baby has already slept enough across the day and night combined, their body simply has no reason to stay asleep longer in the morning.
When Babies Are Older: Gently Shaping the Day
Once babies are around 5–6 months and older, we gain a little more flexibility.
At this stage, we can:
Begin to gently shape nap timings
Look more closely at bedtime consistency
Adjust the final nap of the day to support a later bedtime
This does not mean rigid schedules or forcing wake times. It means working with your baby’s biology rather than against it.
For example:
Slightly adjusting nap lengths
Gradually shifting the final nap later
Ensuring awake windows are appropriate, not stretched too far
These small, respectful changes can have a surprisingly big impact on morning wake-ups.
Why Long Daytime Naps Can Lead to Early Mornings
Another very common scenario I see is babies who:
Nap very well during the day
Have long or frequent naps
Then wake very early in the morning
While good naps are wonderful, too much daytime sleep can reduce night sleep length.
This does not mean cutting naps drastically or keeping a baby awake unnecessarily. It means finding the right balance ensuring your child gets the sleep they need, just distributed in a way that supports both nights and mornings.
Gentle Support That Respects Both Baby and Family
When I work with families, I never start with a “one-size-fits-all” schedule.
Instead, I look at:
Your baby or toddler’s unique sleep needs
Their temperament and age
Your family’s lifestyle, work patterns, and energy levels
What feels emotionally sustainable for you as parents
The goal is not perfection. The goal is a rhythm that supports your child while also supporting you.
Especially for expat families, where rest is essential and external support may be limited, creating a routine that works for the whole family can make an enormous difference to daily life.
You Are Not Doing Anything Wrong
Early wakings are common, biological, and deeply frustrating.
If they are working for your family, there is nothing that needs fixing. If they are not, gentle change is possible with patience, understanding, and the right support.
You deserve rest. Your baby deserves responsiveness. Both can exist together.
If you would like personalised guidance around early wakings, naps, or finding a rhythm that works for your family in Barcelona, I would be very happy to support you.
I warmly invite you to get in touch. You can book a free consultation call to explore what is happening with your child’s sleep and see how gentle, personalised support could help your whole family rest better.
With love,
Anna
Doula · Lactation Consultant · Gentle Sleep Coach
Supporting Expat Families in Spain
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