One of the biggest responsibilities of being a parent is helping your child get optimal rest. However, determining the ideal sleep schedule is also one of the most challenging and confusing things to navigate. To help inform your child’s optimal sleep schedule, many experts advise paying attention to wake windows. Here, they share their secrets on how wake windows help ensure a well-rested baby and tips for creating a nurturing sleep environment for your little one.
What are wake windows?
Wake windows are the amounts of time that babies and toddlers can spend awake before becoming overtired, explains Rosalee Lahaie Hera, CEO, certified sleep consultant, and founder of Baby Sleep Love. Because babies spend most of their time sleeping, it’s easy for them to become overstimulated if kept awake too far past their wake window.
Essentially, wake windows are how you know when (or whether) to put your baby down for a nap or a full night’s sleep. And they vary by age because the length of time your baby can stay awake — and how much more stimulation they can process — grows as they get older. Sticking to a timeline when your baby is awake can help prevent babies from becoming overtired.
What is the difference between wake windows and a set schedule?
The difference between wake windows and a set schedule is that wake windows focus on the timing of wakefulness between naps, while a set schedule is a predetermined timetable for feeding, sleeping, and other activities.
“A wake window is the length of time a baby is awake between naps (e.g., a wake window of 2 hours means the baby is awake for 2 hours between naps),” says Jade Wu, Ph.D., a behavioral sleep medicine psychologist and Sleep.com advisor. “A fixed schedule is an itinerary of times when you will attempt to put the baby down for a nap or do other activities like feeding or bathing; the schedule might be made with or without consideration for wake windows.”
Wu says that for newborns, following wake windows can provide more useful guidelines, as it helps ensure that babies don’t get overtired. “It's easy to let a newborn get overtired because they're not always good at showing their tired signs, and they get tired very easily,” Wu says. “The length of time they can go before getting tired also changes quickly as they develop through the 4th trimester, so following wake window guidelines simplifies it for parents.”
Once babies are 3 months and older, they’re likely to have settled into a more predictable nap and sleep schedule. Assuming this is the case, and they reliably take three to four naps per day, Wu says that older babies may do better “on a (loosely) fixed schedule, because this helps to establish their circadian rhythm, and makes life easier for parents to plan their day.”
Why are newborn wake windows important?
Wu shares that while there isn’t any clinical research on the efficacy of wake windows, newborn wake windows are important as they can offer strategies to help parents manage their baby’s schedules and ensure adequate sleep.
“Wake window guidelines can be helpful to remind parents to look for tired signs, or if it's hard to tell a baby's tired signs, it helps parents put babies down for a nap before they get overtired,” Wu explains. “This helps babies to get enough sleep, which is important for their healthy development and reducing parental stress. A newborn who sleeps enough will also ultimately have an easier time transitioning to sleeping independently.”
The transition to sleeping independently suggests that minding wake windows can also lay the foundation for sleep training success. In fact, that cadence is one of the first things Amy Bonsiero, a pediatric sleep expert and founder of Baby Sleep Solved, assesses during client intake. “If a child is put down too far past their wake window, it is extremely hard for them to fall asleep,” Bonsiero says.
How do wake windows help a baby sleep?
Wake windows help a baby sleep by ensuring that they are awake long enough between naps so that they are tired enough when it’s time to sleep again but not so tired that they’re overstimulated and unable to settle into sleep to get the adequate rest they need.
Lahaie Hera believes that wake windows are a much more reliable indicator of when your child needs to sleep than relying on sleepy cues. “Respecting age-appropriate wake windows can mean the difference between a cranky baby who doesn't settle well to sleep and a well-rested baby who drifts off to sleep easily and quickly. Sleepy cues, such as rubbing eyes or yawning, are often an indication that a little one is already overtired,” Lahaie Hera says.
According to Lahaie Hera, sleep pressure, or our natural drive to sleep, has the biggest influence on naptime. “You want your baby's sleep pressure to be high enough [that] they're tired enough but not too high that they become overtired. This is often a delicate balance,” she says.
To stabilize a baby’s sleep pressure, Lahaie Hera advises being as consistent as possible with your baby's age-appropriate wake windows as well as the conditions around sleep. This includes a relaxing pre-nap routine, which can be a modified version of the bedtime routine, and creating a dark enough environment conducive to sleep.
Signs your baby is tired
Common signs that your baby is tired include:
- Rubbing eyes
- Pulling ears
- Yawning
- Disengaging
- Not making eye contact
- Nuzzling or snuggling something
As kids get older, the length of time between tired signs starts to lengthen, which extends their wake windows.
Tired signs vary by child, so Bonsiero advises identifying your baby’s tired and overtired signs, which she says can help parents monitor proper wake windows and determine when they can start to stretch them longer. “For some babies, these exact same signs can be overtired signs, which means that it will be harder to get your baby down for a nap or for bed,” Bonsiero says. “You have to identify which signs your baby exhibits in each area (tired vs. overtired) so that you know when to get them ready for the next period of sleep.”
Sticking to age-appropriate wake windows and monitoring tired signs are key. But if your child has “hidden” tired signs and easily becomes overtired, Bonsiero recommends sticking with the clock or set schedule. “Identify the wake window length that causes the child to be overtired and back it up by 15 minutes the next time,” she says.
What to do during a wake window?
Wu describes a wake window as “simply the time when a baby is awake. So, parents should do whatever is good for their baby, themselves, and their family.” During a wake window, parents and caregivers can incorporate feeding and activities such as reading or singing, sensory playtime, or taking the baby outside for a walk in a carrier or stroller. Toward the end of wake windows, parents can also incorporate a pre-nap routine. If it’s the last wake window before bedtime, caregivers can also consider doing bathtime.
How to set a pre-nap routine at the end of a wake window
At the end of a wake window, a pre-nap routine can help ease the transition from wake time to nap time. As with bedtime routines, naps need a consistent and predictable set of steps to help your child’s brain recognize and facilitate the transition.
“You don't want a routine that is too long, or you run the risk of your child getting overtired or resisting the process,” Bonsiero says.
A good pre-nap routine has expected steps that you can repeat each time. Bonsiero gives an example: “Let your child know it's time to take a nap, head into the bedroom, change their diaper, read a book, sing a short song while snuggling, close the blinds, turn on white noise, turn out the light, and place them into the crib or bed.”
Adjusting wake windows as your baby grows
As babies grow, they can handle being awake for longer, so caregivers should adjust and extend wake windows to suit their age and continue supporting healthful sleep.
“As babies grow, mature, and develop, their homeostatic sleep pressure (their drive to sleep) naturally declines as they begin to handle being awake for longer periods,” Lahaie Hera says. “Essentially, they don't feel as tired before their sleep periods anymore and need more awake time to feel tired enough to sleep. Sleep is important for mental, emotional, and physical growth and development, so we want to be sure to keep up with their changing needs.” Why do we stretch wake windows?
As a baby matures, they’re able to stay awake longer and process more stimuli. Gradually extending wake windows as the baby grows older is a natural progression, so Wu says that there is no need to stretch wake windows on purpose. “A baby naturally stays awake longer between naps/sleep as they get older, and they tend to settle into predictable naps that get fewer per day as they get older,” she explains.
What can be challenging when it comes to adjusting wake windows is that babies' sleep patterns do not always change in predictable, gradual, or clear ways. “They may seem to drop down to two naps and then some days need three again or get tired more quickly than usual on a random day,” Wu says. “So, it's important to ultimately follow the baby's cues rather than sticking hard and fast to wake-window ‘rules.’”
How to find the right wake windows for your baby
Determining ideal wake windows varies by individual baby, but factors like age and sleep patterns play a part.
“Wake windows are short when a baby is first born (45 to 60 minutes) and increase by about 15 minutes every month until they can handle about 3 to 4 hours of awake time by their first birthday,” Lahaie Hera says. “If a baby is taking much longer to fall asleep, resists naps, or starts experiencing new sleep issues, it may be time to increase their wake windows.”
If there are disruptions or changes to the routine or if your baby is sick, these factors can also impact sleep. Additionally, developmental milestones such as teething, growth spurts, or mobility changes, such as pulling to standing or crawling, may also temporarily disrupt sleep.
Lahaie Hera offers a general guideline for suggested wake windows by age below. The number of wake windows also varies based on how many naps a baby takes per day, so you may need to adjust the wake window for your baby if they are ready to drop a nap.
Naps are often dropped around the time a baby starts rolling or crawling. “It may be time to drop a nap if a baby is resisting sleep at around 8 to 10 months old, again at around 15 to 18 months old, and later when a toddler is around 3 years old,” Lahaie Hera says.
Age | Wake window (length) |
0 to 8 weeks | 45 to 60 minutes |
2 to 4 months | 1.25 to 1.5 hours |
4 months | 1.5 to 2 hours |
5 months | 2 to 2.25 hours |
6 months | 2 to 2.5 hours |
7 to 8 months | 2.5 to 2.75 hours |
9 to 10 months | 2.75 to 3.5 hours |
11 to 18 months | 3 to 4 hours |
1.5 to 2 years | 4 to 6 hours |
2+ years | 6+ hours |
How many naps does a baby need?
Once you know your baby’s age-appropriate wake window, consider the number of daily naps they need based on age. From there, you can determine the best nap times and bedtimes for your child.
Lahaie Hera offers the following suggestions for the number of daily naps needed based on your child’s age:
- Newborn to 3-4 months: 5+ naps
- 4-5 months: 3 to 4 naps
- 5-9 months: 3 naps
- 9-12 months: 2 to 3 naps per day
- 12-18 months: 2 naps
- 18 months to 3 years: 1 to 2 naps
- 2.5 to 5 years: transition from 1 nap to no naps
Why wake windows are important before bedtime
One common pitfall for parents and caregivers is the window before bedtime. Parents are often diligent about minding wake windows throughout the day, then change the routine at night because they want their baby to be tired enough to sleep through the night, which can have the opposite effect. Sometimes, parents simply want to adhere to a bedtime schedule, which can upend wake windows. “This is often because parents/caregivers are trying to achieve a very specific bedtime (e.g., 7 p.m. on the dot),” Lahaie Hera says. Ignoring how wake windows may shift a child’s bedtime could lead to frequent wake-ups during the night or an overtired baby who resists settling down.
“However, in the early months of life, bedtime should be flexible and always based on when a baby woke up from their last nap,” she advises.
When to get professional help for a baby’s sleep
If your baby is experiencing persistent sleep issues or if you have concerns about their overall well-being, it might be time to seek professional assistance. “Parents should seek professional help from a sleep consultant if they feel they've tried various strategies to get their babies sleeping better, and they are not working,” Lahaie Hera says. “They may also want to seek professional help if they feel overwhelmed and want specific guidance. If they are ever concerned about their baby's health and well-being as it relates to their sleep, they should seek the care of a medical professional.”
How to adapt to your child’s wake windows
The adage “every child is different” applies to wake windows and sleep schedules, too. “If your first child had long wake windows, your second may have short wake windows. If your first child slept through the night with no intervention, your second child may wake up 20 times during the night,” Bonsiero says. “Don't assume that what worked for one child will work for the other. They are individual people, and their sleep is unique as well.”
Taking a nuanced approach to your child’s sleep means considering your child’s temperament as well as family schedules. But by structuring sleep schedules around your child’s individual wake windows and staying flexible, you can unlock the key to optimal sleep and ensure they’re getting adequate rest.
Frequently asked questions about baby wake windows
When should you start and stop wake windows?
It's generally best to start baby wake windows as newborns (0 to 8 weeks) and to stop wake windows when a toddler is on a consistent one-nap schedule, which Lahaie Hera says is typically around 18 months old. Knowing when to start and stop wake windows will also depend on your baby’s individual temperament and nap schedule.
How long should newborn wake windows be?
The best way to determine how long newborn wake windows should be is to follow age-appropriate wake windows, says Lahaie Hera. “They are as short as 45 minutes when a baby is first born, increase to 2 to 2.5 hours by 6 months old, 3 to 4 hours by 12 months old, and 6-plus hours at 2 years old,” she says.
The number of wake windows also varies based on how many naps a baby has per day; however, there is a general guideline for newborn wake windows that you can follow in the chart above.
How do sleep regressions affect wake windows?
Common periods of what Lahaie Hera calls “rocky sleep” usually happen between 3 to 4 months, 8 to 10 months, at 18 months, and again at 24 months. “Often, we need to increase wake windows during these periods of time because a child's sleep pressure is declining; i.e., they can handle being awake for longer stretches and are no longer as tired before sleep periods anymore,” she says.
What happens if you miss a baby’s wake window?
If you miss a baby’s wake window, Lahaie Hera advises getting them to sleep as soon as possible. If the baby is overtired, they may need extra support falling asleep. “Extra support might look like using an on-the-go nap (e.g., stroller, carrier) and/or helping them a little bit more than usual in any way that usually helps to get them to sleep,” she says.
What should you do with your baby during their wake windows?
Wake windows can include activities such as feeding, reading, or singing to the baby, sensory playtime, or taking the baby outside for a walk in a carrier or stroller.
Toward the end of the wake window, caregivers can begin a pre-nap routine or bedtime routine to help facilitate the transition from wakefulness to sleep.
Will wake windows solve your baby’s sleep issues?
“Following age-appropriate wake windows can make a big difference in a little one's sleep,” Lahaie Hera says. “However, it's only one piece of the overall sleep puzzle, alongside sleep environment, sleep routine, and sleep independence.”
Do wake windows include feeding?
Yes, wake windows include all activities that take place during a baby’s awake time, including feeding. If your baby falls asleep during feeding, you can add extra time to the wake window to ensure that they’re tired enough for their next nap or bedtime.
Do longer naps mean longer wake windows?
Sometimes, longer naps can mean longer wake windows, but not always. “Even if a baby has learned to take longer naps, it doesn't necessarily mean they can handle being awake for longer stretches,” Lahaie Hera says.
How do I know when to stop or wean the baby off naps?
Lahaie Hera says that the age when children are ready to stop napping ranges from 2.5 to 5 years old, but that, on average, most 3-year-olds are either beginning to resist their nap or their nap is beginning to interfere with bedtime.
If your child has stopped napping altogether, Lahaie Hera advises switching to one hour of afternoon quiet time instead and moving bedtime earlier to compensate for the lost daytime sleep. If naptime is pushing your child’s bedtime back too late, consider shortening their nap until you reach your ideal bedtime again.
Is it okay for the baby to skip naps if we’re not at home?
Just because you’re out and about doesn’t mean you should skip naps. Sleep consultants recommend implementing an on-the-go nap plan instead. “One of the most common pitfalls around napping is that parents/caregivers believe their baby needs to be at home for all naps in order to sleep well,” Lahaie Hera says. “You can still provide your baby with great sleep while on the go, as long as you respect wake windows.”
Bonsiero agrees, saying that while it’s easier to maintain consistency when your child is napping at home, it’s equally important for parents to get out of the house and be active with their children. She recommends that parents strive for at least one good nap at home each day; other naps can be on the go if needed.
For on-the-go naps, Bonsiero recommends using a portable sound machine to help create a similar nap environment to the one at home.
Will keeping the baby up later help them sleep?
No. Keeping your child up past their nap or bedtime can actually have the opposite effect. “When a baby enters the overtired zone, their stress response system engages, which causes a release of the chemicals adrenaline and cortisol,” Bonsiero says. “This causes the brain to get a ‘second wind’ and become even more awake, despite the need for sleep.”
