Why Is My 20-Month-Old Waking Up at 5:00 AM? (And How to Fix It)
If your 20-month-old has suddenly decided that 5:00 AM is the perfect time to start the day, you’re not alone. Many parents of toddlers find themselves bleary-eyed and wondering, “Is this normal? Will it ever end?” The good news is that early rising is a common phase—but it doesn’t have to be permanent. Let’s explore why this happens and practical strategies to help your little one (and you!) reclaim those precious hours of sleep.
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Understanding the Early Bird Phase
At 20 months old, toddlers are navigating big developmental leaps—walking, talking, and asserting their independence. Sleep patterns often shift during these milestones. Here’s what might be triggering the 5:00 AM wake-ups:
1. Sleep Needs Are Changing
By 18–24 months, most toddlers need about 11–14 hours of sleep total, including naps. If bedtime is too early (e.g., 6:30 PM), they might simply be “maxed out” on sleep by dawn. On the flip side, overtiredness from inadequate naps can also lead to restless nights and early rising.
2. Light and Noise Sensitivity
Summer mornings bring early sunlight, and even small noises (a barking dog, a garbage truck) can rouse a light sleeper. Toddlers lack the ability to self-soothe back to sleep, so once they’re up, they’re up.
3. Habitual Wake-Ups
If your child has been waking early for weeks, their internal clock may now see 5:00 AM as “morning.” Consistency in routine is key to resetting this.
4. Separation Anxiety
Around this age, separation anxiety peaks. Your toddler might wake up craving comfort and reassurance, especially if they’re transitioning to a toddler bed or dealing with changes like a new sibling.
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Practical Solutions to Shift the Wake-Up Time
1. Adjust the Sleep Schedule Gradually
– Push Bedtime Later (Slowly!)
If bedtime is too early, shift it by 15 minutes every 2–3 nights until you reach a 7:30–8:00 PM window. This helps build sleep pressure for a later wake-up.
– Optimize Nap Timing
Ensure your toddler isn’t napping too late. A mid-day nap ending by 3:00 PM helps maintain sleepiness at bedtime. For example:
– Sample Schedule:
– 7:00 AM Wake-Up (goal)
– 12:30–2:30 PM Nap
– 7:30 PM Bedtime
2. Create a Sleep-Inducing Environment
– Block Out Light
Use blackout curtains to keep the room dark until your desired wake time. Even faint morning light can signal “daytime” to a toddler’s brain.
– White Noise Magic
A steady sound machine (placed away from the crib) can drown out disruptive noises. Choose something soothing, like rain or ocean sounds.
– Check the Temperature
Toddlers sleep best in a room between 68–72°F (20–22°C). Too hot or cold? They’ll wake up uncomfortable.
3. Teach Independent Sleep Skills
– The “Okay to Wake” Clock
Introduce a toddler-friendly clock that glows green when it’s time to get up (e.g., set for 6:30 AM). Pair it with simple language: “We stay in bed until the light turns green!” Reward cooperation with praise or a sticker chart.
– Delay Immediate Responses
If your child wakes at 5:00 AM but isn’t crying, wait 10–15 minutes before entering. Sometimes, they’ll babble or play and drift back to sleep.
– Keep Mornings Boring
Avoid turning on lights, playing, or offering snacks until the target wake time. This removes incentives for early rising.
4. Address Separation Anxiety
– Comfort Objects
Let your toddler sleep with a lovey or blanket (if safe) for reassurance.
– Rehearse Bedtime Goodbyes
Use a consistent phrase like “Mommy/Daddy will see you in the morning!” during your routine to build trust.
– Short Check-Ins
If they cry at 5:00 AM, briefly reassure them (“I’m here, but it’s sleep time”) and leave. Gradually increase intervals between check-ins.
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What Not to Do
– Avoid Screens Before Bed
Blue light from TVs or tablets suppresses melatonin, making it harder to fall and stay asleep.
– Don’t Over-Snack at Night
A small bedtime snack is fine, but a full stomach can cause discomfort. Stick to light options like bananas or oatmeal.
– Skip the Late-Night Water
Too many fluids lead to early wake-ups for diaper changes or potty trips.
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When to Seek Help
While most early rising phases resolve with consistency, consult a pediatrician if:
– Your child shows signs of sleep apnea (snoring, gasping).
– They’re excessively fussy, not meeting milestones, or losing weight.
– Nothing works after 4–6 weeks of effort.
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Final Thoughts: Patience Is Key
Resetting a toddler’s sleep schedule takes time—and a lot of trial and error. Celebrate small wins, like a 5:30 AM wake-up instead of 5:00. Remember, this phase will pass. In the meantime, lean on coffee, sneak in naps when possible, and remind yourself: you’re teaching a lifelong skill. Sweet dreams (eventually)! 🌙
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