Sleep Trainer Clocks and Early Rising
Sleep Trainer Clocks and Early Rising
If you’re reading this, there’s a good chance you’re dealing with an early-rising toddler and feeling completely worn down by it. Those 5am starts can be brutal, especially when you’re already running on empty. I want you to know you’re not alone. Early waking is one of the most common and challenging sleep issues I see, and it can really take a toll on the whole family.
Most of us accept that sleeping past 7am is probably a thing of the past with young children. But 5am? That’s a very different story.
This is where sleep trainer clocks can be a really helpful tool.
These clever little gadgets have been around for years, and new versions keep popping up. The basic idea is simple. They teach your child to stay in bed until the clock shows that it’s time to get up. Over time, this helps shift both behaviour and body clock in a gentle, realistic way.
Like most sleep tools, they work best when they’re used at the right time and in the right way.
Is Your Child Ready?
Most children are ready to use a sleep trainer clock from around two years of age, but this really depends on your child’s language and understanding. If your child can follow simple instructions like “find your shoes” or “turn the light off”, they’re usually ready to grasp the idea.
If they’re still very young or don’t yet understand simple directions, it’s often better to wait a little and come back to it later.
Choosing a Clock
There are lots of different brands available, and most work in a similar way. I often recommend Sam the Lamb because it’s simple, reliable, and can run on mains power or batteries, which is handy.
The most important thing is choosing a clock that’s easy for you to use and easy for your child to understand.
Get Familiar With It First
Before introducing it to your child, have a play with the clock yourself. Learn how to set the times, adjust the brightness, and lock the buttons.
It’s also a good idea to check how bright the screen is at night. You want it dim enough that it doesn’t distract or stimulate your child. Usually, the lowest brightness setting works best.
Explain to your child how it works in simple terms. You can even practise during the day or in a darkened room so they can see what it looks like when it’s “sleep time” and when it’s “get up time”.
Where to Put It
Place the clock where your child can see it easily from their bed, but not somewhere they can fiddle with it. If your child is likely to be distracted by it, putting it up on a shelf can work well.
Always use the key-lock or child-lock function so little fingers can’t change the settings. That saves a lot of frustration for everyone.
Is Undertiredness Part of the Problem?
Before relying on a sleep trainer clock, it’s really important to look at your child’s day sleep.
If your child is waking early because they’re getting too much sleep during the day, the clock won’t fix that on its own. Many children around two to two and a half years do best with about 60 to 90 minutes of day sleep. By two and a half to three years, that often reduces to around 45 minutes.
If your child is napping more than this, it’s worth gently cutting the nap back first and seeing if that helps with the early mornings. Our nap guide will help you know what is the right amount of sleep for your toddler.
Take It Slow
The key to shifting an early wake-up time is to do it gradually. Your child’s body clock needs time to adjust, and rushing it usually just leads to frustration.
For the first 5 to 7 days, set the clock to come on close to your child’s usual wake-up time. For example, if your child wakes at 5am but you’d like them to wake at 6am, start by setting the clock to around 5:10am.
When your child wakes at their usual time, go in briefly, keep things calm, and remind them that it’s still sleep time and they need to wait until the clock changes.
Once your child is comfortable with the idea and waiting for the signal, you can start moving the time forward in small steps. Shifting it by 10 minutes every 5 to 7 days often works best. These small changes usually go unnoticed by your child, but their body clock has time to slowly adjust.
More Than Just Mornings
Sleep trainer clocks can also be useful for daytime naps or quiet time, especially if you want your child to stay in their room resting, even if they don’t fall asleep straight away.
They can also be really helpful during daylight saving changes or when you’re travelling, as they give your child a familiar cue for sleep and wake times.
Make It Positive
Many children respond really well to a simple reward chart. Stickers, a small treat, or special praise for staying in bed until the clock changes can make the whole process feel encouraging and motivating rather than like a battle.
A Gentle Reminder
Sleep trainer clocks can be a great tool, but they work best alongside the right routine, the right amount of sleep pressure, and realistic expectations for your child’s age and stage.
If you’re struggling with early rising and it’s starting to feel overwhelming, you don’t have to work it out on your own. With the right plan and a bit of support, things really can improve. If you’d like some guidance, you’re very welcome to get in touch and we can look at what’s going on for your child and your family.