Why Your 20-Month-Old Is Waking Up at 5:00 AM—and What to Do About It
If your 20-month-old has started greeting the day at 5:00 AM, you’re not alone. Early wake-ups are a common challenge during toddlerhood, but that doesn’t make them any easier for exhausted parents. Understanding why this is happening—and how to gently adjust your child’s schedule—can help everyone in the family reclaim those precious morning hours. Let’s dive into the reasons behind early rising and practical strategies to address it.
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Why Is This Happening?
Toddlers are complex little humans, and their sleep patterns often reflect developmental changes, habits, or environmental factors. Here are the most likely culprits for a 5:00 AM wake-up call:
1. Their Sleep Needs Are Shifting
By 20 months, many toddlers transition to one nap a day. If your child is still taking two naps or hasn’t fully adjusted to a single nap schedule, they might be getting too much daytime sleep—leaving them rested and ready to party at dawn. On the flip side, overtiredness from insufficient daytime sleep can also lead to fragmented nighttime rest.
2. Light Exposure and Circadian Rhythm
The human body’s internal clock (circadian rhythm) is heavily influenced by light. If sunlight creeps into your child’s room at 5:00 AM—or if artificial light from hallways or devices disrupts their sleep environment—their brain might interpret this as “time to wake up.”
3. Hunger or Habit
At this age, toddlers grow rapidly, and their nutritional needs change. If dinner is too early or light, they might wake up hungry. Alternatively, if responding to early wake-ups has become a habit (e.g., immediately offering milk or playtime), your child may have learned to expect interaction at this hour.
4. Developmental Milestones
New skills like walking, talking, or asserting independence can temporarily disrupt sleep. Your toddler might be so excited to practice standing in their crib or calling out for you that sleep takes a backseat.
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How to Shift the Wake-Up Time
The good news? Small adjustments to routines, environment, and responses can make a big difference. Here’s how to encourage later mornings:
1. Adjust Bedtime Strategically
It sounds counterintuitive, but a later bedtime might help. If your child is going to bed too early (e.g., 6:30 PM), their body may have simply had enough sleep by 5:00 AM. Gradually push bedtime later by 15 minutes every few nights until you reach a 7:30–8:00 PM window. Ensure the total sleep in 24 hours stays age-appropriate (11–14 hours for toddlers).
Pro Tip: Watch for sleepy cues (rubbing eyes, yawning) to avoid overtiredness, which can backfire by causing even earlier wake-ups.
2. Optimize the Sleep Environment
– Block Out Light: Use blackout curtains to keep the room dark until your desired wake-up time. Even a small amount of morning light can signal “daytime” to your toddler.
– Control Noise: White noise machines can mask early-morning sounds like garbage trucks or chirping birds.
– Check the Temperature: A room that’s too hot or cold can disrupt sleep. Aim for 68–72°F (20–22°C).
3. Reassess Nap Timing
If your child takes one nap, ensure it’s not too long (ideally 1.5–2.5 hours) and ends by 2:30–3:00 PM. A late or overly long nap can reduce sleep pressure at bedtime. If they’re transitioning from two naps to one, stick to a consistent schedule to avoid overtiredness.
4. Respond to Early Wake-Ups with Consistency
If your toddler wakes at 5:00 AM, keep interactions boring and brief. Avoid turning on lights, playing, or offering snacks. Calmly reassure them it’s still sleep time and leave the room. Over several days, they’ll learn that early mornings aren’t playtime.
Example Routine:
– 5:00 AM: Toddler wakes and calls out.
– Parent enters, says, “It’s still night-night time,” and leaves.
– Repeat every 10–15 minutes if needed, using minimal interaction.
5. Evaluate Feeding Routines
If hunger might be a factor, offer a protein-rich snack before bed (e.g., yogurt, peanut butter toast). Avoid sugary foods that could cause a blood sugar crash overnight. If you’re breastfeeding or offering a nighttime bottle, consider slowly weaning off overnight feeds if your pediatrician agrees.
6. Use a “Wake-Up” Signal
Teach your toddler to stay in bed until a visual cue, like a toddler alarm clock that glows green at the desired wake-up time (e.g., 6:30 AM). Start by setting it just 10 minutes later than their current wake-up time and gradually adjust.
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When to Be Patient (and When to Seek Help)
Some toddlers are naturally early risers, and shifts in sleep patterns can take weeks to solidify. Stay consistent for at least 2–3 weeks before expecting results. However, if your child shows signs of discomfort (e.g., snoring, gasping for air, or extreme fussiness), consult a pediatrician to rule out issues like sleep apnea or reflux.
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Final Thoughts
Early mornings with a toddler can test even the most patient parent, but remember: This phase won’t last forever. By fine-tuning sleep routines, creating a sleep-friendly environment, and responding calmly to early wake-ups, you’ll help your child (and yourself!) settle into a more sustainable rhythm. Sweet dreams—and hopefully later mornings—are on the horizon!
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