How to Stop Baby Waking Early: 5 Gentle Fixes That Actually Work

Nicole Jayawickreme
Nov 13
4 min read

It’s 4.30am again. Your eyes open, and before you can even think, you hear your baby’s little voice calling out. You whisper to yourself, “I just need one more hour.”

If this sounds familiar, you’re not alone. Early wake-ups are one of the most common sleep struggles parents face and the good news is, they can be fixed. Once you understand how to stop baby waking early, you can gently guide your little one toward longer, more restful mornings.

Why Babies Wake So Early

Those early morning hours between 4–6am are the lightest part of your baby’s sleep. Their body temperature dips, melatonin (the sleep hormone) begins to drop, and even small triggers such as light, noise, hunger, or the wrong bedtime can fully wake them.

If your little one is consistently waking overnight around 4am, their body clock might simply need a gentle reset.

Parent with baby at dawn, learning how to stop baby waking early

Common Triggers to Check

Before you dive into big changes, check for these small but powerful factors that could be causing early wake-ups:

Bedtime that’s too early or too late: Both can lead to overtiredness and early rising.
Long or late naps: A nap too close to bedtime can push their circadian rhythm (or internal body clock) out of sync.
Hunger: Babies under 9 months may still need a night feed and that’s completely normal and okay.
Light or temperature: Even a soft sunrise glow or a drop in room temperature can trigger early waking.

Simple Changes That Help Stop Baby Waking Early

These gentle tweaks can make a world of difference to how your baby sleeps:

✨ Keep mornings dark: Use blackout curtains to block out light until your chosen wake-up time.

✨ Delay the start of the day: When your baby wakes early, keep the environment calm and quiet. Only start the day when you’re ready (e.g., 6:30am).

✨ Adjust bedtime: Aim for a bedtime that leaves your baby rested but not overtired — around 7pm–8pm for most.

✨ Pause before rushing in: Give your baby a moment to resettle sometimes they just need a few minutes.

These calm, consistent signals help your baby’s internal clock understand when it’s time to sleep and when it’s time to wake.

When to Ask for Help

If you’ve been trying for weeks and nothing seems to change, it’s not a reflection of you as a parent. Sometimes the pattern is more complex and that’s where personalised support can make all the difference.

Through my Nurture Support and Nurture Home programs, I help families gently adjust sleep routines and understand exactly how to stop baby waking early in a way that feels sustainable and supportive for everyone.

Final Thoughts

You don’t need to start every day in the dark feeling defeated. With a few nurturing adjustments, patience, and consistency, early wake-ups can shift and restful, happy mornings can return.

Here's what one of my beautiful mum clients had to say after working together:

Nicole’s sleep program is absolute magic. She takes considered time to get to know your family and needs and tailors a program that is specifically for you! The goals we made at the beginning of the program felt very out of reach, but by the end of the fortnight my little one (10 months) was sleeping through the night independently and taking every nap in his cot.

Her approach is structured, but with a lot of flexibility; so you’re not stuck at home all the time. I cannot recommend Nicole enough. Her natural kindness and compassion shines through at every point of contact throughout the program and she celebrates your wins as if they were her own.

My son is happier and calmer on a new (and much improved) sleep routine and the rest of the family is also sleeping. Thank you Nicole for saving our sanity!

This family opted for the Nurture Home Sleep Consultation to achieve their sleep goals. Better sleep is within reach for you too.

You deserve that slow coffee. Your baby deserves that extra hour of sleep.

Not sure where to start? Fill in my contact form and I’ll help you figure out which sleep support option is right for your family.

Mum enjoying quiet morning coffee after learning how to stop baby waking early

💬 Not sure where to start? Fill in my contact form and I’ll call you. Together we can figure out which sleep support option is right for your family.

Nicole Jayawickreme

Certified Baby Sleep Consultant and Registered Nurse (Neonatal Intensive Care)

I’m a certified sleep specialist, neonatal intensive care nurse, wife and a mother of 3 beautiful little children. I know first hand how important sleep is and I am here to help you and your family with my sleep programs so that you all can thrive.

I will guide and empower determined parents like you, to get the sleep you desperately need so that you have the energy to be the best parent that you can be!

Lear more about me here