All About Wake Windows!
If you've ever searched online for tips to help your baby sleep better, chances are you've come across the term "wake windows." These age-appropriate wake windows can be a game-changer for helping your baby nap longer and sleep better through the night. In this post, we’ll dive into what wake windows are, how to use them to improve your baby’s sleep, and how to figure out which wake windows are right for your little one!
What Are “Wake Windows”?
A wake window refers to the amount of time your baby can stay awake before needing to sleep again. When babies are born, they need so much sleep! Sleep pressure (the urge to sleep) builds quickly, and newborns can usually only stay awake for about 45 minutes before needing a nap. As your baby grows, they’ll be able to stay awake for longer stretches between naps.
Wake Windows by Age
Before I share a list of average wake windows, it’s super important to remember that every baby is different! What works for one baby may not work for another. In the next section, I’ll give you tips on how to tell if a wake window is right for your baby. But here’s a general guideline of average wake windows by age:
Newborns (0-4 months): 45-90 minutes
4-6 Months: 1.5 to 2.5 hours
7-9 Months: 2 to 3.5 hours
10-12 Months: 2.5 to 4 hours
13-15 Months: 2.5 to 4.5 hours
16-18 Months: 4.5 to 5.5 hours
18-24 Months: 5 to 6 hours
How to Use Wake Windows to Find the Best Schedule for Your Baby
Since these ranges can vary so much, here’s how to use wake windows to figure out your baby’s best schedule!
Watch for Sleepy Cues
Most parents rely on sleepy cues—like yawning, rubbing eyes, or fussiness—to tell when it’s time for sleep. But I recommend watching for earlier signs that your baby is getting tired! Subtle cues like red eyebrows, staring into space, or losing interest in activities can be the first signs that your little one is ready for a nap.
By catching these early cues, you can avoid letting your baby get overtired. Once babies start yawning or rubbing their eyes, they may already be past the point of being comfortably sleepy.
Start with Shorter Wake Windows
When figuring out your baby’s schedule, I suggest starting with the shorter end of the wake window range. For example, if you have a 4-month-old, try starting with 1.5-hour wake windows and see how your baby responds at nap time!
How Do I Know If a Wake Window is Working?
Using wake windows can be so helpful for getting your baby into a good nap and nighttime routine. But timing is key! Here’s how to tell if a wake window is right for your baby:
Wake window might be too short if:
Baby takes longer than 15 minutes to fall asleep
Baby wakes up after 30-45 minutes, happy and refreshed
Baby wakes 1-3 hours after falling asleep at night and doesn’t seem tired enough to go back to sleep
Wake window might be too long if:
Baby gets fussy toward the end of the wake window
Baby falls asleep in less than 5 minutes
Baby has trouble falling asleep and cries inconsolably
Baby wakes frequently throughout the night
Keeping these age-appropriate wake windows in mind can help you adjust your baby’s schedule to make sure they’re getting the rest they need.
When Not to Worry About Wake Windows
One last thing—if your baby’s current wake windows don’t line up with the “typical” guidelines but they’re sleeping well at night and napping well during the day, don’t feel pressured to change a thing! If it’s not broken, don’t fix it. Every baby is different, and if what you’re doing is working, trust your instincts!
I hope these tips help you find the best schedule for your baby! If you’re still dealing with short naps or frequent night wakings, I’m here to help. Schedule your free 15-minute discovery call, and together we can figure out how to get your family the best sleep possible!
Xoxo,
Cara
