Do you find yourself waking up to your baby’s cries at 5am every morning? You are not alone.
Many parents struggle with early morning wake ups, but understanding why it happens and how to respond can help your baby sleep longer and wake up later.
This post will explain the causes of 5am wake ups and provide practical solutions for parents.
Understanding Your Baby’s Sleep Needs
Babies require a lot of sleep, especially in the first months:
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Newborns: up to 17 hours a day
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Older babies: 12–14 hours per 24-hour period
It is not just about quantity—quality of sleep matters too.
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Stage 3 (Deep sleep): Restorative, supports immune system
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Stage 4 (REM sleep): Stimulates memory, neural connections, and senses
Around 3–4 months, babies transition to all 4 stages of sleep, adding Stage 1 and Stage 2. This is part of normal sleep development and can influence early morning wake ups.
Possible Reasons for Early Morning Wake Ups
Here are common causes why your baby might wake at 5am:
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Too much daytime sleep: Not tired enough at night
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Chronic overtiredness / sleep debt: Lack of sleep increases cortisol, leading to early wake ups
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Hunger: Especially during growth spurts or if daytime feeding is insufficient
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Wet diaper: Discomfort or irritation can disturb sleep
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Room temperature: A room that is too cold before sunrise can wake the baby
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Light exposure: Early daylight signals the body that it’s time to wake
Solutions to Help Your Baby Sleep Longer in the Morning
Adjust Bedtime
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Early bedtime = early wake up
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Late bedtime = overtiredness, harder to sleep
Change Diaper Before Bed
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Ensures comfort throughout the night
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Reduces early wake ups caused by wet diapers
Create a Consistent Bedtime Routine
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Predictable activities help signal it’s time for sleep
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Keep routines short and calming
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Examples: bath, story, lullaby, pyjamas, sleeping bag
Practice Cot Time
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Place baby in cot during early morning wake ups
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Goal: teach self-soothing and independent sleep
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Gradually helps baby learn to fall back asleep on their own
Remember: Every baby is different. Patience and consistency are key to finding what works best for your family.
Need More Help With Your Baby’s Sleep?
These strategies can help your baby sleep longer and improve both your rest and theirs.
Book your FREE 20-minute evaluation call today to get personalised guidance: https://tidycal.com/restedmumhappybub/discovery-call