Why Your Baby Wakes at 5 AM (And How to Stop It)
By Nicky Barker
Waking up at 5 or 6 AM is definitely not morning in my house... and I’m sure many parents would agree! Yet, this painfully early wake-up time is all too common among babies, toddlers, and preschoolers. If your baby wakes at 5 AM every day, you’re probably wondering, why does this happen and how can I fix it?
Let’s break it down and give you practical solutions to help your baby sleep longer in the morning.
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Why Babies Wake Up at 5 AM: The Science Behind It
There are two major reasons why your baby wakes at 5 AM: sleep hormones and sleep cycles.
1. Melatonin and Sleep Hormones
Melatonin is the body’s natural sleep hormone, produced mostly in the dark. As evening approaches and daylight fades, melatonin production increases, helping us fall asleep and stay asleep through the night.
For babies and children, melatonin levels peak before midnight, which is why sleep between bedtime and midnight is typically the deepest and most restorative. This is the period when your child’s body is naturally flooded with sleep hormones.
However, after midnight, melatonin levels start to drop. By 5 AM, melatonin is almost entirely out of the system, meaning your baby is no longer in deep sleep but instead cycling through much lighter sleep. This makes it incredibly easy for any minor discomfort to wake them fully.
Additionally, because melatonin is only produced in the dark, if your baby’s room isn’t dark enough in the early morning (especially in summer months), their brain might think it’s already morning, reinforcing that early wake-up.
2. Nighttime Sleep Cycles
Babies experience longer sleep cycles at night compared to daytime naps, but as the night progresses, these cycles shorten and become lighter. Around 5 AM, your baby is moving through very light sleep stages, making them highly sensitive to disturbances such as:
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Hunger
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Room temperature changes
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Noises from outside or other parts of the house
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Light filtering through curtains
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Physical discomfort like teething pain or tummy aches
This is why your baby may wake at 5 AM and not want to go back to sleep.
Common Reasons Your Baby Wakes at 5 AM
Here are specific factors that contribute to early waking:
Too Much Daytime Sleep
If your baby is having long or poorly timed naps, they might not need more sleep by early morning. Balancing daytime naps is crucial. Our Baby Sleep App provides age-specific nap schedules that help prevent undertiredness at bedtime.
Overtiredness at Bedtime
When babies go to bed overtired, cortisol (the stress hormone) builds up in their body. Cortisol functions similarly to caffeine, keeping the body alert. This lingering cortisol can cause early morning waking because the body struggles to return to sleep in light stages.
Room Conditions
If your baby’s room has too much light, even small amounts can signal "morning" to your baby. Use blackout curtains to create a dark environment that promotes longer sleep.
Additionally, ensure the room temperature is optimal (between 68°F and 72°F) and use white noise to block out any environmental sounds.
Hunger or Discomfort
If your baby is hungry, mildly uncomfortable, or going through a developmental milestone, they might wake early and find it hard to resettle.
Morning Nap Timing
An early or long morning nap can reinforce the 5 AM wake-up. If your baby knows they’ll nap soon after waking, their body clock might reset to wake up early, expecting that nap.
Feeling confused about your baby's sleep needs?
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How to Stop Early Morning Wakes
To help your baby sleep past 5 AM, try these strategies:
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Adjust Daytime Naps: Ensure your baby's nap schedule aligns with their age and sleep needs. Avoid too much or too little sleep during the day. We can help you here!
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Create the Ideal Sleep Environment: Make the room completely dark with blackout blinds and maintain a cool, comfortable temperature.
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Use White Noise: Consistent white noise can help block out early morning sounds. Check out our white noise albums here.
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Avoid Overtiredness: Follow appropriate awake windows and a consistent sleep routine to reduce cortisol levels before sleep.
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Delay the Morning Nap: Gradually push the first nap later in the morning to discourage the early wake-up habit.
If your baby is waking at 5 AM consistently, it can quickly become their new normal, resetting their internal body clock (circadian rhythm). This can be difficult to shift, so addressing these factors early is key.
If you’re feeling stuck or overwhelmed, the Little Ones App is your complete guide to baby sleep. With age-specific schedules, troubleshooting advice, and support from certified sleep consultants, you’ll have the tools you need to help your baby (and you) sleep better.
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References:
Nakagawa, M. et al. Daytime nap controls toddlers’ nighttime sleep. Sci. Rep. 6, 27246; doi: 10.1038/srep27246 (2016).
Coons S, Guilleminault C. Development of consolidated sleep and wakeful periods in relation to the day/night cycle in infancy. Dev Med Child Neurol. 1984 Apr;26(2):169-76. PubMed PMID: 6724155.
Coons S, Guilleminault C. Development of sleep-wake patterns and non-rapid eye movement sleep stages during the first six months of life in normal infants. Pediatrics. 1982 Jun;69(6):793-8. PubMed PMID: 7079046.
Dewar, G. (2008-2014). Baby sleep patterns: A guide for the science-minded. Retrieved from Parenting Science: http:// www.parentingscience.com/baby-sleep-patterns.html
de Weerth, C., R.H. Zijl, and J.K. Buitelaar. Development of cortisol circadian rhythm in infancy. Early Hum Dev. 73(1-2): p. 39-52. 2003.
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