Hi Napper!
You've been up since 5am for three weeks straight. Your baby's naps feel chaotic because the day starts too early. Everyone keeps saying "that's just babies," but you're running on fumes.
Here's the truth: early rising is fixable. It's not a life sentence. But it does require a clear plan, especially at an hour when you're barely functioning and sleep pressure is wearing thin for everyone.
But first…
A quick note on some exciting changes: Starting with this episode, we're combining our main deep-dive episodes with our popular Sleep Detectives Q&A into one weekly episode, released midweek. Same Sally and Bec energy, same expert advice, just all in one place. One episode, every week, right when you need that midweek reset.
So, for this all-in-one snooze bonanza:
Sally and Bec walk you through their Early Rising Protocol step-by-step. This is the exact framework they use with clients to retrain the internal body clock and shift those brutal 4-7am wake-ups later. They explain why less is actually more at this hour, how to avoid accidentally reinforcing the early rise, and why you need to treat 5am like an overnight waking (even though it feels impossibly close to morning).
You'll learn:
What actually counts as an early rise vs. just a "dicky schedule"
The 3 things signaling to your baby it's time to get up (food, light, stimulation)
Exactly what to do when baby wakes at 5am—and what NOT to do
Why you must delay getting up until 7am, even if baby falls back asleep at 6:55
The critical connection between early rising and your first nap (hint: push to 9:30am)
How long this actually takes (think jet lag: 7-14 days)
The moment the clock hits 7am, we go in—good morning, well done, we're having a feed, we're having chitty chats, blinds open, natural light. That will stimulate the internal clock to understand that's go time.
This isn't about perfection. It's about creating a clear, consistent pattern so your baby's body clock learns when uptime actually is. And yes, it can feel hard in the moment—but the alternative is starting every day in the fives indefinitely.
Listen now: Ep75 on Spotify/Apple Podcasts
Watch here: Ep75 on YouTube
Know someone dragging themselves out of bed at 5am every morning? Forward this to them. They'll thank you (probably with their eyes half-closed, but still).
With you in the trenches
🌴💪🦈
Sally + Bec
Referenced in this episode:
@thatsleepdoc (Dr. Sujay Kansagra) - Pediatric neurologist at Duke, sleep researcher. His viral "I am the research" video on sleep training evidence. (39:25)
Pookie / Jett & Campbell Puckett - The viral TikTok couple behind "Pookie is looking fire tonight" (44:00)
Love to Dream - Swaddle with removable wings, discussed in the transitional sleep sack segment (32:59)
Miracle Blanket - Swaddle product, Bec's go-to for her babies (32:59)