Why Does My Toddler Wake Up So Early? 5 Common Causes and What You Can Do About It

Do you dread those early morning wake-ups when your toddler is ready to start the day at 5 a.m.?

If your child consistently wakes before 6 a.m., you’re not alone. Many toddlers experience early rising, and while it’s common, it can leave parents feeling exhausted. The good news is that there are several common reasons for early waking—and steps you can take to help your little one sleep a little longer.

Here’s why your toddler might be waking up early and what you can do about it.

1. Overtiredness

One of the most surprising reasons toddlers wake up early is overtiredness. It might seem counterintuitive, but when toddlers go to bed too late, they can become overtired, which actually makes it harder for them to stay asleep. Overtiredness disrupts their ability to get quality, restorative sleep, leading to early morning wake-ups.

What to do: 

Try moving bedtime earlier by 15-30 minutes to prevent overtiredness. You may notice your toddler wakes up later in the morning after a few nights of more restful sleep.

2. Too Much Daytime Sleep

While naps are essential for toddlers, too much daytime sleep—or naps taken too late in the day—can impact nighttime sleep, especially in the early morning hours. Toddlers who nap excessively or nap too close to bedtime may have trouble sleeping in the morning because their overall sleep needs are already met.

What to do:

Make sure your toddler's nap schedule is age-appropriate, and try to avoid naps too late in the afternoon. This will ensure they are tired enough to sleep well at night.

3. Light or Noise Disturbances

As the sun rises, early morning light can trigger your toddler to wake up. Similarly, outside noises like birds chirping or traffic can disrupt their lighter sleep phase, causing them to wake earlier than they should.

What to do: 

Invest in blackout curtains to keep the room dark in the early morning hours and use white noise to mask any external sounds that might be waking your toddler.

4. Hunger

If your toddler wakes up hungry, it could be because they didn’t eat enough at dinner or went to bed with an empty stomach. Toddlers’ growing bodies need fuel, and if they didn’t get enough in the evening, they may wake up early looking for breakfast.

What to do: 

Ensure your toddler has a nutritious dinner with some healthy fats and proteins to keep them full through the night. If needed, offer a small bedtime snack to help them stay asleep.

5. Sleep Associations

Many toddlers who wake early in the morning struggle to settle back to sleep because they rely on certain sleep associations, like being rocked, cuddled, or held, to fall asleep initially. If they wake in the early morning hours, they might not know how to put themselves back to sleep without help.

What to do: 

Teaching your toddler independent sleep skills can make a big difference. By giving them the ability to fall asleep on their own at bedtime, they’ll be better able to resettle during the night and early morning.

Need More Help for Your Toddler’s Sleep?

If your still experiencing night wakings and struggling with this, it might be time for personalized help. Every child is different, and sometimes it takes a customized plan to solve sleep challenges.

As a sleep consultant who has helped over 100 families, I specialize in gentle, effective methods that don’t involve the cry-it-out approach. If your toddler struggles with independent sleep and you’re feeling overwhelmed, I can help. Book a free 1:1 consultation to get a tailored sleep plan for your family and start getting the rest you deserve.

Radha Sleep Nanny