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After that time has passed, nurse or bottle feed outside of your bed, turn the cartoons on a for bit, and pull out the sippy cups of milk.Ĥ. Changing a diaper, getting dressed, or quietly coloring or doing puzzles are good things to fill that buffer of 15-30 minutes with. How to fix it: Create a buffer of time between waking up and getting to do any especially exciting activities. If a child knows that as soon as they wake up, they get to do one of their most favorite things, their brain will pull them awake instead of connecting another sleep cycle. Some of the most common things I see happing right after a child wakes are snuggling in bed with mom and dad, nursing or bottle feeding, and using screens (like an iPad or TV). Exciting morning activities - If your child is waking too early in the morning and immediately (or soon) after they wake they get to do something especially enjoyable, that activity alone will reinforce their early rising.
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Whatever you choose, the noise should be non-rhythmic and relatively loud (around 50-60 dB) to be the most effective.ģ. You can purchase a white noise machine or use a portable fan in the room. White noise will help to drown out the environmental sounds and keep them asleep longer in the morning. How to fix it: Get some white noise going in their room. If the garbage truck rumbles by your house at 5:30am, the birds start chirping, a parent is getting ready for work, or even if the furnace kicks on, it may be just enough to startle your little one out of their light sleep and wake them for the day. Environmental noise - The lightest sleep stages occur in the last couple of hours of night sleep. So do some brainstorming and get that room DARK.Ģ. Light comes around all the edges of the curtains, if not through the curtains themselves, too. I find that simply putting up standard black out curtains over a window with regular blinds doesn't work well at all. Some effective ones velcro directly into the window frame, covering the window completely. There are also a variety of products that will help keep the room pitch-black. Get a roll of masking tape and foil or black poster board and go to town. How to fix it: Cover that window! Every square centimeter of it! It doesn't have to be pretty, but it needs to work. Even the teeny-tiniest amount of light creeping around through the window can signal to your child's brain that it's morning and sleep time is over. Light plays a huge role in queuing the body clock. Light exposure - If ANY light is coming into your child's room in the early morning hours, it may very well be contributing to their early wakings. We'll start with the simplest potential problems and solutions and make our way to the more complex.ġ. There are many reasons your child could be waking too early, so let's do some investigating and figure out how to fix it. If your child is waking before 6:00am, there is hope for a later start to your day. The general guidelines for morning wake times in children up to about age 12 are as follows:ĥ:00-6:00 is an early waking for most childrenĥ:30-6:00 is a gray area (some children do well with a morning wake time at this hour, some don't)Ħ:00-7:00 is fair game and age-appropriateĭid I just shatter your dreams of sleeping in until 8:30 with 15-month-old? Sorry to be the bearer of bad news. Sleeping much past 7am throws the body's circadian rhythm off, which deteriorates all sleep quality (day, if the child is napping, and night). A waking before 6am is usually considered an early morning waking. How does this translate to morning wake times? Simply put, the vast majority of children's bodies are ready to wake up anytime between 6:00-7:00am. Children require earlier bedtimes than adults and often wake earlier than an adult naturally would. It's important to understand that their biologically-based circadian rhythm is set earlier than adults'. When it comes to children and their sleep needs, we must have realistic expectations. Some people feel like anything before 5am is too early, while others don't want to be up before 8am. Let's start with defining exactly what an early waking is. So what's the deal these early morning risings and how can we fix them so that you're all getting more of the rest you need? "Here we go again," you groggily think to yourself. You look at the clock on your night stand.