How to Fix Early Rising and Early Wake-Ups: Tips from a Child Sleep Consultant in Ireland

October 21, 2025

If your baby or toddler starts the day before 6 a.m., you know how exhausting those early mornings can be. Early rising is one of the most common challenges I help families with through my work as a Child Sleep Consultant in Ireland — and the good news is, it can be fixed with the right approach.

When your child wakes too early, it can throw your whole day off: naps start too soon, bedtime gets earlier, and before long, the entire routine feels out of sync. But with a few gentle sleep training adjustments, mornings can feel calmer, easier, and more predictable again.

The Problem: Why Your Baby Wakes Too Early

Early rising (anytime before 6 a.m.) isn’t just “your child being an early bird.” It’s often a sign of overtiredness or a habit formed by how the morning wake-up is handled.

At this early hour, your child’s sleep pressure is at its lowest, which means even a small bit of stimulation — light, noise, or a "Go back to sleep"  — can fully wake them and reset their body clock to start the day at that time.

If that happens repeatedly, their body learns:

“This is when we wake up!”

And suddenly 5:15 a.m. feels like the new normal.

The Solution: Small Shifts That Make a Big Difference

You can gently guide your child’s internal clock to a more family-friendly time with a few simple changes:

1. Balance Daytime Sleep

Ensure your toddler or baby gets enough daytime rest. When naps are skipped or too short, it builds overtiredness — and overtired children actually wake earlier, not later.

2. Keep Bedtime Early (Not Later!)

It might seem counterintuitive, but a slightly earlier bedtime often helps. When children are overtired, their bodies release cortisol (a stress hormone), which makes it harder to stay asleep through those early morning hours.

3. Keep the Room Dark & Quiet

Make sure the room stays completely dark until 6:30–7:00 a.m. Use blackout blinds or a CulaBaby Sleep Shade if needed, and keep background noise steady with white noise.

4. Avoid Early Morning Interaction

If your child wakes early, keep things calm and quiet. Avoid turning on lights, chatting, or starting the day. Even a gentle conversation can reinforce early waking.
Wait until your chosen wake-up time (ideally 6:30–7:00 a.m.) to open curtains, greet them warmly, and begin the morning.

5. Stay Consistent

Consistency is key. Stick with your chosen bedtime, wake-up time, and response to early wakes for at least a week or two before expecting big changes. Sleep habits take time to shift.

The Outcome: Later Wake-Ups, Happier Mornings

Once early rising is resolved, your baby will start to wake closer to 6:30 or 7 a.m., and you’ll notice a huge difference in their mood and energy.

• Naps will fall into place more naturally.
  
  
• Bedtime will feel smoother.
  
  
• And you’ll have a happier, better-rested baby — and parents who finally feel human again!
  
  

As a Child Sleep Consultant in Ireland, I see this transformation all the time. With the right sleep training support and consistency, early wake-ups can absolutely be improved — often in just a few weeks.

💬 Need Help With Early Rising?

If early wake-ups are affecting your day and you’re not sure where to start, I’d love to help. During a free 15-minute Sleep Assessment Call, we’ll chat about what’s happening, explore what’s causing the early rising, and I’ll share how we can gently guide your little one toward better, longer sleep.

👉 Book your free call here and let’s get your mornings back on track — so everyone in your home starts the day rested, not restless.

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