Let’s talk wake windows!

*This information is based on full term infants.

What is a wake window?

Simply put, it is the time from when you get your child out of bed to when they are next due to be asleep.

What’s included in a wake window?

Milk feeds, solids (if applicable), play time, tummy time, bath, diaper changes, and their bedtime routine.

Why do I recommend wake windows to my clients?

It can really help take the guess work out of trying to figure out when your child is due to be asleep. Furthermore, if a wake window is too short, your child may not have enough sleep pressure to fall asleep easily, leading to difficulty settling or short naps. On the other hand, if their wake window is too long, they can become overtired, making it harder to settle (and re-settle) as well as potentially causing increased wakings overnight (especially in the first half of the night).

Newborns and wake windows:

In the early weeks and months, newborns have very short wake windows, often making it seem like they’re constantly eating and sleeping. This is due to their limited energy and need for frequent rest.

And while wake windows for newborns can help parents have an idea of how long they should be awake between sleep cycles, I encourage parents to instead watch their newborns closely for signs that they are starting to get tired. Once you notice their sleepy cues, such as looking bored, staring or long blinking, slow movements, yawning, flushed eyebrows or red eyes, you want to think about getting them ready for their nap or bedtime. Newborns can become overtired very quickly, which can make settling them down more challenging.

How do I know my child’s wake window?

From 3 months, you can continue to monitor them for sleepy cues, however instead of getting them to bed right away, you can try waiting a little bit to help increase their sleep pressure.

After 4 months, if they show signs of tiredness but it feels too early for sleep, consider changing their environment—like moving to a different room or exposing them to natural light—or switch up their activity. These changes can help extend their wake window a little longer.

If your child takes longer than 10 minutes to fall asleep but they were content in their bed, maybe try pushing their next wake window by 5 – 10 minutes. However, if they took a while to fall asleep but were really upset and unsettled, maybe they were overtired by bedtime.

If they have had short naps throughout the day, you may need to shorten their wake window between their last nap and bedtime to avoid them being overtired. Why? Because sleep debt accumulates throughout the day, which can cause them to become overtired by bedtime at night.

As your little one grows and develops, continue to monitor their wake windows. To gradually extend it, try adding 5 – 10 minutes.

From 5 months

While I recommend using wake windows as a guideline, I encourage parents to try and have their infant or toddler’s naps and bedtime at consistent times each day. By around 5 months, many children thrive on a schedule of three naps: a morning nap, a longer lunchtime nap (which should be the biggest of the day), and a short late afternoon nap.

Why? Because it helps regulate your child’s circadian rhythm, allowing their body to anticipate sleep times, which can make it easier for them to fall asleep.

That said, it does not mean you need to follow a rigid schedule (unless that suits you). Instead, aim for general consistency with nap times each day. It’s all about finding what works best for you, your family, and your child!

If your infant is still having a short third nap at the end of the day, they will have a shorter wake window between their last nap finishing and bedtime. Why? Since their last nap was very short, you want to avoid them being overtired by bedtime.

* 6 months and older

When your child is on 2 or more naps per day, aim to have their wake window 2.5 – 3 hours between waking up for the morning and their naps throughout the day.

You can then aim for bedtime to be up to 4 hours after their lunchtime nap finished.

Once they are on one nap, aim for between 5 – 5.5 hours between waking up for the morning and their nap. And 4 hours (or longer if you feel they are not tired enough at bedtime) between their nap finishing and bedtime.

My suggested wake windows are a guideline only. Every infant and toddler is different and you know your child better than anyone.