How to Help Your Baby Sleep Longer in the Morning

The first question on every exhausted parent's mind: how early is too early for my baby to wake up? It's a tricky question with no one-size-fits-all answer. Depending on your little one's age and your family's schedule, what constitutes "too early" can vary. For instance, a wake-up time between 5-6:30 am may be considered early for younger babies, while for older toddlers, 5-6 am might be within the acceptable range. Understanding your desired wake-up time and adjusting accordingly is key to setting realistic expectations. The time I recommend to start your baby's day is ideally 7am.

Light Exposure: Your baby's internal clock relies heavily on light exposure to distinguish between wakefulness and sleepiness. Excessive light in the room when your baby wakes up early can inadvertently reinforce this pattern of waking early. Blocking out any light sources in the sleep space is crucial to minimising this effect. Simple solutions like hanging up a sheet, using blackout curtains, or even applying tin foil to windows can effectively block out light and help reset your baby's internal clock. Remember, it doesn't have to be fancy or expensive - the key is to eliminate any light from entering the room until the desired wake-up time.

Feeding: Hunger is a common culprit behind early morning waking, particularly in younger babies. Ensuring your little one is adequately fed before bedtime and offering a small feed upon early waking can help them settle back to sleep. However, it's important to be mindful of reinforcing the association between early waking and feeding to prevent further disturbances in their sleep routine.

Sleep Environment: Creating an optimal sleep environment is essential for promoting restful sleep and preventing early waking. Maintaining a comfortable room temperature between 18-21 degrees Celsius (64-70 degrees Fahrenheit) is ideal. Using breathable materials like organic cotton, bamboo, or wool for bedding can help regulate your baby's body temperature and improve air circulation. Additionally, positioning the cot away from any external drafts and ensuring the room temperature is measured at cot level can further enhance the sleep environment and encourage longer stretches of sleep.

Temperature: Babies are sensitive to temperature fluctuations, and being too hot or too cold can disrupt their sleep. Dressing your baby appropriately for the room temperature and ensuring they are comfortable can contribute to deeper, more restful sleep. Use the right TOG rated sleeping bag for the temperature of your baby's sleep space.

Sickness or Discomfort: Physical discomfort or illness can also disrupt your baby's sleep patterns, leading to early waking. Even minor discomforts such as a mild ear infection or reflux can cause disturbances. It's important to monitor your baby for signs of discomfort and address any underlying issues promptly to promote restful sleep.

Every baby has unique sleep requirements, and understanding your little one's individual needs is key to addressing early waking.

According to the National Sleep Foundation, newborns typically require 14-17 hours of sleep per day, while infants aged 4-11 months need about 12-15 hours. Toddlers between 1-2 years old generally thrive on 11-14 hours of sleep.

However, it's important to remember that these numbers can vary from one baby to another. Every baby is different, with some having higher sleep needs while others require less sleep. By paying close attention to your baby's cues during the day and adjusting their sleep routine accordingly, you can ensure they receive the necessary rest to thrive and grow.

When your baby wakes early, treat it like a middle-of-the-night wake to encourage resettling. Minimise social interaction, keep lighting low, and offer comfort without reinforcing the early waking pattern. If it's not your little one's scheduled feed time, try settling them back to sleep first. Despite the challenge posed by lowered sleep pressure and waking hormones, a proactive approach is key.

One effective method is gradually shifting your baby's wake time in 15-minute increments for a quicker and less disruptive adjustment. Start by setting a new desired wake time, just 15 minutes later than your baby's current wake-up time. Every three days, add another 15 minutes to the wake time until you reach your ideal wake-up time.

For example:

- Leave your baby in their cot until 5.15 am for the first 3 days.

- Then, shift the wake-up time to 5.30 am for the next 3 days, and so on.

- Continue until you reach your desired wake time.

Each time you officially start your little one's day, do a bright and energetic wake-up routine. Open the curtains, fill the room with natural light, and speak in a cheerful tone. This will help your baby differentiate between a night wake and waking up for the day.

By progressively delaying exposure to light, food, and social interaction, you're gently guiding your child's body clock to recognise when it's time to start the day, gradually moving away from the early wake-up time. This method is one of the four early morning fixes outlined in my comprehensive Early Rising Guide, offering you multiple strategies to choose from.

Imagine a morning where you wake up feeling refreshed and ready to tackle the day ahead. Picture your baby peacefully sleeping in their cot, waking up at a time that finally aligns with your family's schedule, allowing you to start the day on your terms and with more sleep under your belt!

My Early Rising Guide, can turn this dream into a reality for you.

Here's what you can expect from my guide: