Why Your 20-Month-Old Is Waking Up at 5:00 AM—and How to Fix It
If your 20-month-old has started greeting the day at 5:00 a.m., you’re not alone. Early wake-ups are a common challenge for parents of toddlers. While the sunrise might feel magical, most adults aren’t exactly thrilled to start their day in the dark. The good news? There are practical, science-backed strategies to help your little one sleep later. Let’s explore why this is happening and what you can do about it.
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Understanding the “Why” Behind Early Wake-Ups
Before jumping into solutions, it’s important to figure out why your toddler is waking so early. At 20 months, children are undergoing rapid developmental changes—physically, emotionally, and cognitively. Here are the most common culprits:
1. Sleep Schedule Misalignment
Toddlers need 11–14 hours of sleep per day, including naps. If bedtime is too late or naps are too short (or too long), their internal clock might be off. An overtired child often wakes earlier, ironically, because their body is stressed and unable to settle into deep sleep cycles.
2. Environmental Factors
Light and noise are powerful sleep disruptors. Even a small crack in the curtains or birds chirping outside can signal to your toddler that it’s time to rise.
3. Hunger or Thirst
Growth spurts or changes in eating habits can leave toddlers hungry overnight, nudging them awake earlier.
4. Habitual Reinforcement
If your child has learned that waking up at 5:00 a.m. leads to cuddles, playtime, or a snack, they may continue the pattern because it’s rewarding.
5. Developmental Milestones
New skills like walking, talking, or climbing can make toddlers restless. Their brains might be too excited to settle back to sleep!
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Practical Fixes for a Later Wake-Up
Now that we’ve covered the “why,” let’s dive into actionable steps to reclaim those precious morning hours.
1. Adjust the Sleep Schedule
– Shift Bedtime Gradually: If your child goes to bed at 7:00 p.m. but wakes at 5:00 a.m., try pushing bedtime 15 minutes later every few nights. A slightly later bedtime can sometimes lead to a later wake-up.
– Optimize Nap Timing: At 20 months, most toddlers need one midday nap (1.5–3 hours). Avoid letting them nap too close to bedtime, as this can disrupt nighttime sleep.
2. Create a Sleep-Inducing Environment
– Block Out Light: Use blackout curtains or shades to keep the room dark. Even dim morning light can trick your toddler’s brain into thinking it’s time to wake up.
– Control Noise: A white noise machine can mask outdoor sounds like garbage trucks or early-rising birds.
– Check the Temperature: Toddlers sleep best in cooler rooms (68–72°F or 20–22°C). Overheating can cause restlessness.
3. Address Hunger Without Reinforcing Early Wake-Ups
If hunger is the issue, offer a protein-rich snack before bed (e.g., yogurt, cheese, or nut butter). Avoid sugary foods, which can lead to energy spikes and crashes. If your toddler wakes up hungry, keep interactions boring and minimal during nighttime feedings to avoid creating a habit.
4. Teach Independent Sleep Skills
If your child relies on rocking, feeding, or your presence to fall asleep, they may struggle to self-soothe when they wake up early. Try these methods:
– The “Check-In” Method: If they cry, wait 5–10 minutes before entering the room. Reassure them briefly (“It’s still sleep time”) and leave. Gradually increase the time between check-ins.
– Bedtime Fading: Temporarily move bedtime later (when they’re naturally sleepier) to help them fall asleep independently, then slowly shift it back.
5. Set Clear Expectations
Toddlers thrive on routine. Use a toddler-friendly clock (like one that glows green when it’s time to wake up) to teach them when morning begins. Practice the routine during the day: “When the light is red, we stay in bed. When it turns green, we get up!”
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What Not to Do
– Don’t Rush In Immediately: Give your child a chance to settle themselves. Sometimes, they’ll babble or fuss for a few minutes before drifting back to sleep.
– Avoid Screen Time Before Bed: Blue light from devices suppresses melatonin, the sleep hormone.
– Skip the Sugar: Even “healthy” sugars in fruit can disrupt sleep if consumed too close to bedtime.
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When to Seek Help
While early wake-ups are usually temporary, consult a pediatrician if:
– Your child shows signs of sleep apnea (snoring, gasping).
– They’re consistently irritable or struggling with daytime behavior.
– Sleep issues persist for months despite your efforts.
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Final Thoughts: Patience Is Key
Changing sleep habits takes time—for both you and your toddler. Celebrate small wins, like a 5:15 a.m. wake-up instead of 5:00 a.m. Stay consistent, and remember: this phase won’t last forever. In the meantime, sneak in an extra coffee (or nap) when you can. You’ve got this!
By addressing the root causes and implementing gentle adjustments, you’ll help your toddler—and yourself—enjoy more restful mornings. After all, everyone deserves to watch the sunrise after a full night’s sleep.
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