Why Your child is suddenly waking up early - And how to fix it

If your child has been popping up like a human alarm clock at 4:45 AM since the time change, you’re not alone. My in-box and DMs have been full of questions about early wakings since the time change on Sunday. The shift in daylight and your child’s internal clock (hello biology!) all play a role.

So first, take a breath! This is fixable, but remember that adjustments can take a little time and consistency.

Why early Wakings Happen

Children’s sleep is deeply tied to their circadian rhythm, which is the internal clock that tells the body when it’s time to wake and when it’s time to sleep. Children, in particular, typically do best in the sleep department with a fairly consistent routine and schedule. When we change the clocks, or when there’s more or less sunlight in the morning or evening, their internal clock doesn’t just magically follow along.

Their bodies are doing exactly what they’re programmed to do, but they aren’t robots so “reprogramming” isn’t as simple as changing the time on your oven clock.

That doesn’t mean we can’t gently help their rhythms adjust.

Two things that help regulate sleep: light and social cues

The most common question I have been asked this week is how to adjust a child’s schedule to prevent early waking. Capping naps, adding naps to push the schedule, and/or pushing bedtime later are not generally the answer to fixing this problem, especially when the problem isn’t actually stemming from the child itself but, instead, outside factors. Point being, sticking to your normal schedule (on the clock) and routine will get you through this time change more easily.

It’s important to understand what regulates sleep:

Light exposure (dark → signals sleep; light → signals awake)

Social cues (interaction, feeding, play = "the day has started")

We have to use both to help those early wakings to shift later again.

FIRST: DARK rooms are essential

Like pitch-black dark. It’s ok to use a nightlight for an older toddler; however, the room should be free of any natural light if at all possible. If sunlight is peeking around the blinds or shades in those early morning hours, your child’s brain gets the message: “It’s time to wake up!”

So step one: Make sure your child’s room is truly dark.

Not “pretty dark.” Not “we have blackout curtains but there’s still a glow around the edges.”

I mean BLACKED OUT — especially during the early morning hours.

This one change alone is a game changer.

SECOND: don’t start the day before you want to start the day

This one may seem tricky, but it doesn’t have to be.

If your child wakes at 5:00 AM and you get them up for the day, their body learns “oh, this is morning now!”

Instead, if they wake early:

• Keep the room dark

• Keep stimulation low

• Use your consistent “nighttime” language (e.g., “It’s still night-night time”)

• You can offer brief check-ins or reassurance if needed, but the goal is:
  Do not start the day until 6:00 AM or when they used to wake for the day before the time change.

Even if you’re able to push 5:00 AM to 5:10 or 5:15 AM and slowly inch that time later by 10–15 minutes over several days, this can slowly shift their internal clock back. For toddlers and preschoolers, I highly recommend using something like the Hatch light to visual let them know when it’s ok to get up for the day. Children this age learn best visually versus verbally.

Third: Flood Them With Light Once the Day Actually Begins

When it actually is time to start the day:

• Open the curtains

• Turn on the lights (which may not be necessary if the sun is already up!)

• After breakfast, get outside into the natural light to help reset those circadian rhythms (pro tip: this helps with jet lag, too!)

Be Patient — Biology Is Strong

While the time change itself happens overnight, adjusting to the time change can take, well… time!

But here’s the good news:
Consistency works.
You can get your morning’s back.

You’re not doing anything wrong. Their sleep isn’t broken. Your child isn’t “just an early riser forever.” Their body just needs guidance, and you’re already working on that by reading this post.

And if you want support customizing this for your child’s temperament, daytime schedule, or overnight pattern? That’s exactly what I help families with every day.

You don’t have to figure this out alone. Let’s chat!