The real reason your baby is waking up at 4am despite you following the ‘correct' bedtimes – there's sleep science to it

The Irish Sun

25-05-2025

A GENTLE sleep consultant has revealed the reason why your baby might be waking up at 4am, even if you're following what you believe to be the 'correct' bedtime routine.
Hannah Hiles took to her TikTok account '
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Hannah has revealed the science behind her sleeping technique
Credit: TikTok
Speaking to her followers, she said: 'If you're putting your baby to bed at 7pm and expecting them to sleep until 7am, you might be in for a surprise when they wake up as early as 4 or 5am.'
She continued: 'I've helped hundreds of families get sleep with no sleep training. I've never used
The Ferber method, for those unfamiliar, is a sleep training technique where parents gradually increase the time they wait before comforting a crying baby or child.
The aim is to help the baby learn to self-soothe and fall asleep independently by allowing them to cry for short, increasing
periods
before receiving external comfort.
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READ MORE ON SLEEP
Hannah explained: 'So babies under six months old, their average night-time sleep is nine to 10 hours.
'So if you are putting your baby to bed at 7pm it is very reasonable that they wake up at 4am.
'Now over six months the average night-time sleep is 10 to 11 hours. Same thing if you put your baby to bed at 7pm it's reasonable that they wake up at 5am.
'Or what can happen is they can be super super restless and wakeful throughout the night and then sleep a little bit later in the morning.
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Most read in Fabulous
Pictured
'But either way you are either going to get a very busy night or start the day before the birds. What you want to do is push out that bedtime."
Hannah explained that one of the reasons parents struggle to do this is because their babies either have too few naps for their age or their naps are too close together and often too short.
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She said: 'So what you want to do is stretch out your wake windows.
'In the morning it is fine to stretch out your wake window, depending on your little one's age but over six months they should be able to go 2.5 to 3 hours at least and then stretch out the second one.
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'And then that third nap of the day you are going to have that as a super short even 15 to 30 minutes depending on your little one's age.
'The closer they are to 6 months, [then] 30 minutes, the further from 6 months they are, [then] around 15.
'And that's going to be your bridge nap.
'Now you can have that as late in the day as like 5pm because if your little one is under 6 months old, like this one is four months old, you want to be having that nap at like 6pm so that they are going to bed at like 9pm.
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Those are the unicorn babies, they are not average, trust me
Hannah Hiles
'Don't try to get rid of naps because what can happen is if you get rid of a nap too early then they go to bed too early and then they can have a false start because they think that's a nap or they can just be super restless."
Hannah believes it is better for parents and their babies to have a slightly later bedtime to allow for a more restful night.
She said: 'Late bedtimes are temporary, that bedtime will become earlier.
'Now my two sons are nearly 4 and nearly 2 and they both fall asleep around 8, 8.15 and they sleep to around 7, 7.30 the
next
morning.
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Bedtime
'You will get nights like that whenever they get a little bit older but I have never had a bedtime any earlier than like 8pm really with either of them."
She added: 'So that's reasonable for yours as well.
'Some babies will sleep 7 to 7, some babies will sleep 15 hours a night. Those are the unicorn babies, they are not average, trust me."
Hannah's video gained 930.9k views and 2,418 comments after just three days, sparking a mix of reactions from viewers.
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One wrote: 'Well your science is wrong.'
A second added: 'This is the opposite of what my night nanny taught me. We did 7-7 and it was amazing.'
These parents whose babies sleep 7-7 either have above average sleeping babies
Hannah Hiles
And a third said: 'This isn't true at all. The earlier I put mine to bed the later they sleep in the mornings!'
But speaking exclusively to Fabulous, Hannah responded to the backlash: 'All the negative comments are from people arguing that what I'm saying is not accurate because their baby sleeps 7-7 or 12 hours a night.
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'What I'm saying in the video is that the average is 10-11 hours overnight and if your baby does more they are above the average.
'I talk about how sleep training isn't good for babies and show parents a way to get sleep without sleep training, which I've done for hundreds of families.
Science sleeping
'These parents whose babies sleep 7-7 either have above average sleeping babies or they've sleep trained their baby and they're triggered by my science stance on this.
'The positive comments are from families who do experience wakefulness and sleep deprivation at night because they're aiming for the 7-7 night sleep which isn't attainable for most babies.
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'They feel validated that someone said it so they can figure out their baby's individual sleep needs.
'I take a very factual scientific stance to sleep and sleep pressure and help parents achieve sleep without sleep training and I guess this makes parents who are sleep trained feel exposed and triggered.'
The best sleep routine and environment
Thomas Høegh Reisenhus, TEMPUR® sleep specialist & sleep counsellor, reveals the key components of a good bedtime routine and environment...
A sure-fire way to facilitate a better night's sleep is to practice good sleep hygiene.
Establish a sleep routine that works for you and stick to it.
This will help your body establish a consistent, natural sleep-wake cycle which can do wonders for your overall sleep quality.
As such, try to avoid making up for lost sleep with a lie-in.
Instead of sleeping in, spend your morning reading a book in bed or having a leisurely coffee in the kitchen.
Ensure that your bedroom, bedding, and sleepwear are fit for purpose too.
The ideal sleep environment is dark, quiet, and cool – much like a cave.
If you find unwelcome sources of light are keeping you up, consider investing in an eye mask or black-out curtains.
Adding soft furnishings can be a great way to reduce noise, with the surfaces having an absorptive quality, but if this doesn't work, consider embracing a soothing soundtrack to block it out.
In terms of temperature, try to keep your bedroom at 18°C. You can further reduce the risk of waking up due to overheating by ensuring that all your bedding and sleepwear is made with natural, breathable materials such as cotton and linen.
Bear in mind that everyone is different; what might work for most, may not work for you!
Whilst knowing how much sleep you should get, how to overcome common barriers, and practicing good sleep hygiene can facilitate a great night's sleep, if you continue to struggle with sleep or fatigue persistently, do not hesitate to visit a doctor or health professional for support.