By Managing Director Jolandi Becker
Probably one of the biggest issues we encounter or get asked about, especially this time of the year (I presume because it is cold and dark), is early morning wake-ups.
Even though early morning wake-ups seem self-explanatory, I would like to clarify. An early morning wake-up refers to a wake-up 30–120 minutes before your set morning for your little one. It does not mean that because you want your day to start at 8 am and your baby wakes at 7 am, that this is an early wake-up. We need to have realistic expectations. If your 12-hour day/12-hour night schedule bedtime is set to be between 6–7 pm, your baby will wake up between 6–7 am. Meaning that an early morning wake-up would be if your baby wakes between 4–6 am.
More often than not, early morning wake-ups are associated with overtiredness. This is why it often manifests during nap transition phases, around 6–7 months when babies move from 3 naps to 2, and around 13–16 months when toddlers move from 2 naps to 1.
Unfortunately, all babies and toddlers go through phases of waking up early. Often, it is not something you are doing right or wrong, but rather just a phase, meaning only time can fix it—which of course requires patience.
There are some things, though, that you need to keep in mind and make sure are in place:
- One important consideration is the nature of early morning sleep itself. This period is often lighter REM sleep, meaning babies and toddlers may appear more active, restless, or noisy in their sleep. Unlike adults, they do not yet have a fully developed neuro-inhibitor that paralyses the body during sleep, so movement, sounds, and shifting positions are completely normal. If your baby or toddler is not crying or fully awake, it is best to give them the opportunity to resettle on their own.
- Do not expose your little one to light too early. If your 12-hour day starts between 6–7 am, it is important to keep the sleep environment dark until as close to your intended wake time as possible. Once light enters the room, the body begins producing cortisol, which signals wakefulness and can reset the circadian rhythm to that earlier time. It is absolutely fine to comfort, cuddle, or be present with your child during this time, but try to avoid introducing bright light too early.
- Environment. Especially during colder months when temperatures can drop significantly at night. Ensure your baby or toddler is dressed appropriately using a TOG-rated sleeping bag and suitable layers so that their temperature remains stable throughout the night. If the room drops below approximately 16°C, a safe heating option such as a panel heater may be helpful. At the same time, be mindful that overdressing can also be unsafe, so balance is key. Additionally, early morning disturbances such as birds, household movement, or your own early wake-up routine can contribute to wake-ups, which is where consistent white noise throughout the night can be very beneficial.
- Realistic 12-hour day schedule. From a scheduling perspective, it is also important to keep expectations realistic when it comes to the 12-hour day. In winter especially, it can feel tempting to aim for a later morning start, but biologically and environmentally this is not always aligned with your child’s sleep rhythm. In South Africa, for example, the sun often rises early in summer, and even in winter pushing beyond 6 am can already be challenging for many children. Expecting a consistent 8 am wake-up is often not realistic, particularly if bedtime is around 6–7 pm. Children still require 11–12 hours of nighttime sleep up until approximately 5–6 years of age, so a very late bedtime paired with an early wake-up often leads to further sleep disruptionn
- When early wake-ups begin, parents’ first instinct is often to move bedtime later in the hope of shifting morning sleep. However, in many cases, this can actually worsen overtiredness, which is one of the most common underlying causes of early waking. A more effective approach is often to temporarily move bedtime earlier by 30–60 minutes. It is important to remember that changes to the circadian rhythm take time, so consistency over at least 5–7 days is needed before evaluating whether the adjustment has helped.
- During these periods of nap transitions, it can become difficult to balance daytime sleep. Short naps may lead to overtiredness later in the day, while longer naps may push the final nap too late, resulting in a long wake window before bedtime. Both scenarios can contribute to disrupted night sleep and early morning waking.
- For toddlers, especially around two years of age, another helpful strategy is to introduce a sense of time. At this age, children do not yet understand clock time and will often assume that waking early means it is time to start the day. Using cues such as “we only get up when the sun comes up” or introducing a toddler clock can help provide structure and consistency, giving them a clearer understanding of when morning begins.
Early morning wake-ups can feel incredibly frustrating, especially when you are already running on limited sleep, but in most cases they are temporary. With the right balance of routine, environment, and patience, most children gradually shift back to a more appropriate wake time as their sleep matures.