For many of us, getting ourselves up and out of our soft and cosy beds is the toughest part of our morning. And when there’s a small and energetic child prodding your back or crawling over you or calling out from the next room, all at 4am, mornings can quickly become a parent’s nightmare.

Despite the fact that many of us consider 5am or even 6am to be the middle of the night, many youngsters are fully awake and ready to take on the day once that hour hand hits 5. And if they’re well-rested and full of energy, as difficult as it might be to accept, it could be that their body clock has developed a sleep pattern that sees them up at this early time; so it may prove difficult to change. However, If they're waking up early, distinctly moody and sleepy, they’re probably not getting enough rest, and it’s time to go about establishing a new and healthier sleep pattern.

So what can be done?

Before we go about making any drastic changes, remember that getting up very early can be caused by going to sleep too late. Although it may surprise you, earlier bedtimes more often than not actually prolong nighttime sleep and prevent early wake-ups. So, do have a think about your child’s bedtime routine and what time the head eventually hits the pillow. When it comes to preschoolers, most parents aim for some time between 6 and 8pm.

Environment

First, consider your child’s bedroom environment. Is the room bursting with natural light in the mornings, or are you living in a noisy area with neighbours who make rather a lot of noise early in the mornings?

Light and noisy bedrooms can wake even the deepest of sleepers. But thick, blackout curtains or blinds can often solve both problems at once. Not only do they block the bright and piercing light, but thick curtains will also absorb a great deal of outdoor noise, as will a rug or carpet. If necessary, fans and white noise machines can also serve to drown out loud noises.

Bottle

Many a toddler wakes in the middle of the night, crying loudly for some parental attention, and many a parent finds that a bottle of milk or juice would usually coax them back to sleep for another couple of hours. Before long, a nightly beverage becomes a necessary habit. The trouble is, if a child is allowed to fall asleep whilst drinking these liquids, there’s a much greater risk of tooth decay. Instead, we must replace the tasty milk or juice with water. The teats on bottles are also worse for their teeth than a normal sippy cup, so make sure it is in a spill proof cup rather than a bottle.

If your preschooler is a nighttime drinker, switch first to watered-down milk, then gradually go about diluting until the bottle only contains water. Once your child is drinking only water, place a spill proof cup with water by their bed, clearly pointing out where they will find it before bed, and then refrain from going in during the night.

As a side note, if your little one is pestering you before the alarm clock rings because they are hungry, consider a later dinnertime or a healthy late-evening snack.

Stimulus-control

When we talk about stimulus control treatment, we’re talking about creating a bedroom environment that truly promotes sleep. For this to be the case, our beds need to be reserved for sleep alone. During the day, our kids should avoid being in bed unless they are napping. Reading, eating and watching TV should all be reserved for the sofa or the cosy chair that overlooks the window.

The next step is to get your hands on a digital alarm clock that clearly displays the time and set it up in your child’s bedroom. Set the alarm for a reasonable time, 6 or 7am perhaps, most likely sometime after your child’s expected spontaneous wake-up time, and then draw a picture of the digital clock that corresponds to the time the alarm clock will go off.

Perhaps your child could even help to decorate and colour the drawing! Then stick it on a wall or a piece of furniture close to your child’s bed. Be sure to explain the concept to your preschooler, letting them know that, “When the alarm clock matches the drawing on the wall, it’s time to get up and start the day, but before then, you need to stay in your bed and try to sleep!”. You could also use a clock radio that plays classical music or their favourite song once the clock strikes 6 am (or whatever time you choose). Or you can even buy clocks specifically for toddlers and preschoolers that you can set to let them know when it’s acceptable to get out of bed. Sometimes setting the clock earlier than you would like but closer to their usual wake-up time works well, as they don’t have to wait too long. Then you can gradually set the clock later and later.

Going forward, although it may prove difficult at first, do not respond to their calls and cries before the set wake-up time. But once it arrives, excitedly bound into the room, pointing out that the clock face matches the drawing or that the lovely music has started playing, which means it’s time to start the day! Shower them with affection before opening the curtains and turning on the lights. Yes, it all sounds a little over the top, but if you can express a joyous, wide-eyed eagerness to start the day at the appropriate time, your child will very quickly learn to do so too.

Nighttime bathroom trips

Another classic parent-waker is your child needing to use the bathroom early in the morning or even in the middle of the night. Think about cutting down on liquids right before bed and consider whether they could learn to use the bathroom independently.

Praise and reinforcement

And finally, we must always offer plenty of praise to reinforce any and all positive change! Whether it’s expressed in the form of a loving hug or a sincere ‘well done!’, it’s really important that your child recognises how pleased and proud you are of their hard work and achievements, no matter how small.

“I’m so proud of you for waiting until the clock and the drawing matched before coming out of your bedroom! It makes me so happy when we all get that extra bit of sleep.”

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