The Importance of Wake Windows
I had no idea what “wake windows” were prior to having my son. My journey into pediatric sleep began at roughly the same time and that, in conjunction with some basic Google searches, led me to discover this helpful topic. It’s all about consistent flexibility.
What are Wake Windows?
Basically the stretches of time between the hours your child sleeps that lengthen as they grow. As your child develops, their needs change - including their sleep needs. As they begin to sustain longer periods of time spent awake, the wake windows evolve. I feel it’s important to mention that wake windows are rarely, perfectly static. Maybe you’re out and about one day and their wake time stretches by a half hour. Or maybe they are a bit under the weather and their sleepy cues tell you it’s time for some rest before they hit their typical 2 hour wake window mark.
Wake windows are a guide - but your child is unique and will need their own perfect blend of time spent asleep and awake. I tell clients to use them to inform their daily decisions and keep them in mind when noticing changes or disruptions in their child’s sleep patterns.
How Can They be Useful?
Wake windows are helpful for avoiding a super overtired baby - which can then affect their quality of overnight sleep. Wake windows can help your baby feel properly rested throughout the day so they can dedicate a lot of energy to cognitive and motor development instead of dissolving quickly into a cranky mess.
I don’t recommend you keep detailed track of your child’s time spent asleep and awake. It will drive you mad and you’ll begin to have tunnel vision - often missing your own child’s very important sleep cues or something else they’re trying to show or tell you. I am guilty of this and every.single.time when I focused too closely on my son’s sleep it did not get better until I backed off and focused again on the big picture. Is he happy or grumpy? Is he actually sleepy or just bored? Is he hungry or frustrated because his sleep cycles are short? Is he taking a few minutes to fall asleep or 30 minutes plus?
Often, when families are experiencing major sleep difficulties - early morning wake-up’s that won’t quit no matter how early or late you push bedtime, nap refusals, bedtime shenanigans, or multiple middle of the night wake-up’s up’s - one of the first thing I look at as a pediatric sleep consultant is their child’s day time schedule. It is not the only piece of the puzzle, sleep is more nuanced than that, but it often can make a significant difference.
Sleep on-the-go is helpful and aids your child in adapting to new circumstances. Sometimes you time it well, sometimes you let it go!
Average Wake Windows by Age:
*these are averages - that means your child will fall somewhere within the range or on either end. Some children have lower sleep needs and some have higher sleep needs. This may also vary depending on if they are teething, ill, transitioning to a different nap schedule, or going through a growth spurt. Also, children at the older end of the “range” will be able to handle more time awake than a baby on the younger end.
Newborn (0-3 months)- anywhere from 30-90 minutes awake with 4+ naps
3-5 months - anywhere from 1.5 hours to 2 hours awake with 4-3 naps
6-9 months - anywhere from 2.5 hours to 3.5 hours awake with 3-2 naps
10-14 months - anywhere from 3.5 hours to 4.5 hours awake on 2 naps (if on one nap possibly 4.5-6 hours awake)
15-18 months - anywhere from 4.5 hours to 6.5 hours awake on 1 nap a day
18-24 months - anywhere from 5 hours to 6.5 hours awake on 1 nap a day
24-36 months - anywhere from 5.5 hours to 6.5 or 7 hours awake with 1 nap
36 months+ - anywhere from 5.5 hours to 7 hours awake with 1 nap or a 12 to 13 hour day with midday downtime.
Snacks (or a top off for baby) are great ways to extend wake windows gradually day to day.
Meet Marly
A Montessori trained educator, sleep coach, and toilet learning specialist who has supported families for over a decade. Check out more on her website and sign up for her newsletter to receive your FREE Montessori guide to the first 12 months!