Everything you Need to Know About Wake Windows
“Should I follow my baby’s sleepy cues or wake windows?”
Guess what? We can (and should) do BOTH!
In this post:
What is a “Wake Window?”
Before we start navigating the ins and outs of baby’s awake time, sleepy cues, and sleep schedules, let’s talk about what a “wake window” actually is.
A wake window is exactly what it sounds like:
The period of time your baby spends happily awake in between sleeps.
We all need a balanced amount of sleep pressure to be able to fall asleep and to sleep well. Too little sleep pressure, and baby will be too antsy to settle. Too much, and baby might become overtired... meaning more tears, frustration, and sometimes even shorter naps.
That’s where wake windows come in!
Age appropriate wake windows are generalized and anecdotal, so you may find that your baby is needing a little more or less time between sleep than what their age appropriate wake window advises. However, using your baby’s age appropriate wake window as a reference is a great place to start when figuring out your baby’s rhythm. Take a peek at the charts below to find your baby’s ideal wake window to get a general idea of where to start.
Find My Baby’s Wake Window
Refer to the following charts to find your baby’s ideal wake window based on their age:
Don’t forget to save these charts for later as your babe grows!
Finding YOUR Baby’s Ideal Awake Time
Okay, now you know the average wake window for your child’s age group, but it is also so important to consider baby's unique temperament, personality, sleepy cues, sleep associations, nap length, and how long it takes them to fall asleep. If you’ve been following along for a while now, you know what I am about to say:
Every. Baby. Is. Different!
While many families experience the same difficulties when it comes to their baby’s sleep, I never advocate for a one size fits all approach, and that is why we need to take the idea of wake windows with a grain of salt. As I said before, wake windows are generalized, and I encourage you to use them as a guide rather than a strict set schedule for your little one.
I am a big supporter of baby lead development! Following your baby's cues can be so helpful with setting a daily rhythm. Using their wake window as a guideline, try following baby's lead to find their sweet spot. If your baby starts showing signs of tiredness before they hit their wake window, put them down a little earlier. If they are cruising right on up to their window, allow them 5-10 minutes extra and keep an eye out for those tired signs. These combined considerations can significantly improve your baby's overall sleep patterns.
*NOTE: Many families, but not all, find that baby’s wake windows will also increase throughout the day.
For example, you may find that your little on can manage 2 hours of awake time on the nose between naps all day long, while other kiddos will adjust as the day goes on, enjoying 1.5 hours of awake time after waking for the day, 1.45 after their first nap, 2 hours after their second nap, and so on. Play around with your kiddo’s schedule and remember to follow their lead!
Is it Time to Change Baby’s Wake Windows?
As your baby grows and develops, their sleep patterns will naturally evolve. One notable transition is when they start showing signs that they are ready for longer stretches of awake time. This marks an exciting milestone in your baby's sleep routine, as it shows their increasing capability to stay awake and engage with the world around them! Here are some key signs to look out for that show they might be ready to transition to a longer awake period.
Signs that baby is ready for a longer wake window:
Protesting nap or bedtime
Struggling with short naps
Experiencing false starts
Experiences longer periods of alertness
Less groggy or fussy during (especially toward the end of) awake periods
So, what we can do? You might need to adjust your wake windows!
How to Adjust Your Baby’s Awake Times:
Looking for more?
Increasing Awake Windows
More often than not, we will be working on increasing baby’s wake windows as they continue to grow and develop. By gradually increasing these wake windows, you can help your little one establish a healthy sleep routine and promote better overall sleep! Here are the 3 steps I teach to gently increase baby’s wake windows and find their ideal awake time:
Gradually Increase Awake Periods
Increase their amount of time spent awake gradually (5-15 minute increments each day or every other day). Gradually increasing the amount of time baby spends awake will both help them adjust to this new schedule and help you find the perfect sweet spot for scheduling naps and bedtime without getting into the overtired territory (our least favorite)!
Change up the scene and keep the day moving!
Go for a nature walk, read books together, have a dance party, play with a sensory bin. Offering different activities throughout the day will help keep baby occupied while they adjust to their shifting schedule!
Offer a bridge nap (if you are dropping a nap)
If you are working on dropping a nap, offer a short bridge nap if needed. A little extra cat nap might be just what they need to make it to bedtime as they are navigating their new sleep schedule!
Decreasing Wake Windows
Though it is more common that we will be increasing baby’s wake windows as they continue to grow, baby’s sleep needs can fluctuate throughout early childhood and if you are noticing you are constantly dealing with an overtired baby, you may need to offer naps and bedtime earlier than you may have been doing. A few common places this shows up are when:
Baby’s wake windows were too long to begin with
Even if you have been following the exact age appropriate window for your child’s age, that timing might not be perfect for their individual needs. Remember, these timings are meant to be used as a guide and many babies will need a little more or less time than is generally recommended.
Baby is experiencing a sleep progression
Commonly referred to as “sleep regressions,” this is when your little one is going through a particularly big milestone and can be brought on by navigating their new skills such as rolling, sitting, crawling, standing, walking, teething, trying solids etc. Many families notice a “dip” in baby’s sleep during these progressions and their sleep schedules may need adjusting.
Baby is Overtired
While following the generalized wake windows are a great jumping off point for finding your baby’s ideal sleep schedule, it is just that: a jumping off point! Some baby’s need much less awake time than what is “average” for their age group, or maybe your little one was born early and needs to go off of their adjusted age grouping to find that sweet spot.
Luckily, decreasing baby’s wake windows doesn’t take too much navigation. Ultimately, the goal is to get baby down earlier than when they have been going to sleep. For your baby’s next nap, be on the lookout for those tired cues and start going through the nap/bedtime routine as soon as baby is showing they are getting ready! Keep track of how long baby is able to spend awake before showing those tired signs so that you can find your babe’s ideal wake windows. For more on navigating over tiredness and helping to PREVENT it in the future, check out the next blog post!
Conclusion
Remember, every baby is different! Following baby's lead along with an age appropriate wake window can significantly improve your baby's overall sleep patterns. However, you may find your baby needs a little more or less sleep than what is listed as “age appropriate,” and that’s totally fine! Wake windows are generalized and anecdotal, so use the charts as a guide to try to find what works for your baby and their individual sleep needs.
P.S. If you are ready for smoother bedtimes and better sleep without traditional sleep training…
Sweet Dreams,
♡Rhaine
