My baby woke up at dawn three mornings in a row last week. Literally, at dawn. And as a sleep coach (and tired mama!), it had me questioning the what and why behind it. After reviewing her schedule for a few days I was able to pinpoint some things that were contributing to her early wakeups, made some tweaks and we’re thankfully back to her regular 7am wake time.

As parents, one of the ultimate goals for your child is to ensure a good night's rest—for both your kiddo and yourselves. Those early morning wake-up calls can do a number on you, your child, and your whole household. Since you’re also likely a tired mama or dad and are possibly longing for just a little more shut-eye in the mornings, I’m here to share three practical tips that worked for my baby and could help your baby sleep in later.

Optimize the Sleep Environment

Creating an optimal sleep environment can work wonders in encouraging your baby to sleep in later. Start by ensuring the room is cool, dark, and quiet. Invest in blackout curtains to block out any early morning light that might disturb your baby's sleep. Additionally, consider using white noise machines or fans to drown out any ambient sounds that could potentially disrupt their slumber. A comfortable and safe sleep environment sets the stage for longer and more restful sleep periods.

My daughter had woken up several mornings in a row feeling quite warm. It makes sense, now that the days and nights are warmer! We switched her to a lighter weight sleep sack and made sure to keep her ceiling fan on low in her room to allow for more airflow and a more comfortable sleeping temperature.

Adjust the Bedtime Routine

A consistent bedtime routine can signal to your baby that it's time to wind down and prepare for sleep. However, tweaking this routine slightly could help in extending morning sleep. If your baby is chronically waking early, it may be because they’re going to bed too late. Yes, that might seem counter intuitive, but if baby is overtired at bedtime and producing extra stress hormones, it may be the cause to earlier waking. Check to see if your baby’s bedtime has been creeping later or if they’ve been showing sleep cues earlier than normal. If so, consider shifting your baby's bedtime earlier by 15-minutes for a few nights and see if that does the trick. This gradual adjustment can help reset their internal clock, leading to a later wake-up time. Additionally, ensure that the bedtime routine remains calm and soothing, avoiding stimulating activities or screens close to bedtime, which could interfere with their ability to settle down for the night.

As the days have gotten longer we’ve been doing more family activities in the evening, causing us to play Russian Roulette with her bedtime. We tightened things up and went back to our consistent time and it definitely made a difference!

Fine-Tune Daytime Sleep

Believe it or not, daytime sleep plays a crucial role in nighttime sleep patterns. Overtiredness during the day can lead to early morning wake-ups as a result of disrupted sleep cycles. Keep an eye on your baby's daytime naps, ensuring they're neither too short nor too long. Aim for an appropriate total amount of daytime sleep based on your baby's age, and establish a consistent nap schedule to help regulate their sleep-wake rhythms. By striking the right balance between daytime and nighttime sleep, you can help your baby sleep in later in the mornings.

Baby girl was going through a bit of an adjustment as we shifted from two naps down to one. It was clearly affecting her nights and early mornings so we worked on being super consistent with nap times and now her night sleep is back to normal.

While early morning wake-ups may seem like an unavoidable aspect of parenting, implementing these tips could make a big impact on those early mornings, granting you some well-deserved extra time to rest and recharge. Remember, every baby is unique, so be patient and flexible as you experiment with different strategies to find what works best for yours. If you’re looking for one-on-one support with your child’s sleep, reach out for a complimentary sleep assessment. Our team offers virtual sleep support and in-home support throughout Michigan.

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