Parenting, Sleep, Toddler

Early morning wake-ups in toddlers — let’s break it down 🤍

The cause of early morning waking is usually one — or a combination — of the following:

✨ Self-settling
✨ Day sleep timing and length
✨ Sleep environment
✨ Diet

Let’s unpack it together…

Sleep associations matter
If you are feeding, rocking, sitting in the room, lying beside them, bouncing on the fit ball or driving around until your toddler falls asleep — then yes, you are putting them to sleep. When they wake in the early hours, they often look for that same support to return to sleep. If early waking is a concern, this is an area to gently review.

Day sleep and total sleep balance
If your toddler is around 14–15 months or older, still having two naps and waking happily at 4am, it might be time to consider transitioning to one nap. Toddlers only need a certain amount of sleep in 24 hours — so 3–4 hours of daytime sleep can make a full night’s sleep harder to achieve.

If needed, try reducing day sleep gradually — around 30 minutes at a time every few days — while watching your toddler’s cues.

Nap timing — it’s their day, not the clock’s
Many families aim for a midday nap because lunch is at 12… but your toddler’s nap should sit in the middle of their day. For example, a toddler waking at 6am and going to bed at 6pm may benefit from an 11am nap.

P2B often suggests a “double lunch” in this situation:
🥗 Meat & veggies before the nap (leftover dinner works well)
🥪 Sandwich, fruit and yoghurt after waking

Late naps and cortisol
A nap that happens too late can create a cortisol rush — that sudden burst of energy after tired signs. Cortisol naturally rises toward the early morning hours, which is why understanding sleep windows and having an appropriate bedtime is so important.

And a gentle reminder… pushing bedtime later rarely fixes early waking. Deep restorative sleep mostly happens in the first half of the night — and toddlers need plenty of it.

Sleep environment
• Aim for a dull, calm room — not pitch black, just gently darkened
• Dress your toddler for the coldest part of the night (around 3–4am)
• A simple tip: use a fan at bedtime and switch it off when you go to bed

Diet plays a role too
Many toddler diets are high in carbohydrates and low in fats and proteins — but fats and proteins help keep little ones fuller for longer and support growth and development.

P2B recommends the “rule of 3’s”:
🥑 1/3 fats
🍞 1/3 carbohydrates
🥚 1/3 protein

Try to limit fruit (especially dried fruit) after lunch due to sugar content.

✨ Some bedtime snack ideas:
• “P2B Hulk Ice Cream” — frozen avocado, frozen banana and peanut butter blended together
• Banana chia pudding made with coconut cream

Banana contains natural tryptophan, which helps the body produce serotonin and melatonin — both important for healthy sleep cycles.

Hope this helps provide some gentle guidance if early mornings are feeling a little too early

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