Don’t start your day at 5am
Our biological clocks are regulated by various factors such as food, light, and social interaction, known as Zeitgebers, which are external cues that synchronize our biological rhythms. If your baby wakes up at 5 a.m. and you respond by turning on the lights and beginning your day, you are essentially signaling to your baby, "It's morning, time to start the day." With repeated instances like this, it can become a habitual early wake-up time as our bodies tend to align with regular waking patterns, even on weekends. Treat early morning wake-ups similarly to nighttime awakenings by keeping the lights off and minimizing stimulation.
Don’t go straight to feeding
If you suspect that your baby is hungry and you offer a feeding, this can inadvertently reinforce early wake-ups as your baby may come to expect to eat at that specific time each day, potentially leading to hunger-driven awakenings.
It's important to consider that every baby has distinct nutritional requirements, and infants of varying ages require different feeding frequencies (e.g., babies under 6 months may still need one night feed).
We need to ensure that calories are distributed appropriately and that feedings are not being used frequently for soothing purposes to fall back asleep. It is important in this case to conduct an evaluation and create a gradual plan to reallocate calories throughout the day and determine if an earlier nighttime feeding is necessary.
Read more on this here: How to wean feed at 5am and how it can cause early mornings
Do not help to sleep
Teaching our little ones how to return back to sleep independently is the best thing we can do for their wellbeing, health and for great sleep whose benefits will last a lifetime.
Whether they use a pacifier, a comforting lovey, or their own hands, being able to go back to sleep without any external dependence will allow for more restorative rest for the entire family.
While we cannot always prevent nighttime or early wake-ups all together, possessing these soothing skills enables babies to settle back to sleep effortlessly, often without you even noticing and even when the conditions are not ideal.
If you prefer to assist them back to sleep and they don’t wake up for the day in the process, then you can continue to do so but as your child gets older this will become increasingly more difficult.