Wake windows
Let’s talk all about wake windows. I’m sure you’ve heard of them before. A wake window is the amount of time your child stays awake for between naps and bedtime and there is a range of how long your baby will be able to stay awake for during a wake window.
There is a range for how long each baby is able to stay awake for. Some are able to stay awake longer than the recommended amount of time (closer to the longer end of the range) for their age, and some do a bit less (closer to the shorter end of the range). This is normal and totally ok, that’s why there’s a range!
Are there benefits to using wake windows?
Yes, 100%! Following appropriate wake windows will hep ensure that your baby doesn’t cat nap all day and it helps form a more reliable schedule if you are trying to establish one.
Following age appropriate wake windows in conjunction with watching for your baby’s sleep cues will ensure that they’re going down to sleep at the most optimal times.
Wake windows can be used for all babies from newborn and up, although I focus much more on wake windows in the newborn stage.
Once your baby has graduated the newborn stage and can follow a more set schedule, they do not need to adhere to wake windows as much, although you will find that keeping to a schedule usually falls closely in line with wake windows, give or take a few minutes.
Keep in mind, however, that if your child is sick or going through a growth spurt, it’s ok to allow them more sleep outside of their typical wake windows. Sometimes they need to clock in more sleep and it’s ok and often necessary. We don’t count wake windows when babies and children are sick.
When does my child’s wake window start and end?
For babies 4 months and up, their wake windows start from the time they are taken out of the crib. So if your baby woke up from a nap at 11:00 am, but you only took him out at 11:30 am, his wake window starts from the time he was taken out and starts again the next time he is set down in the crib, even if he doesn’t fall asleep right away.
Is there a downside to following strict wake windows?
There are so many reasons why following strict wake windows is not conducive for baby sleep and I have listed the main ones in my video here today. Read below for some more reasons:
Increased frustration for parents
Parents who follow wake windows to a T are not taking into account their child’s varying sleep needs plus their sleep personality, which means they will be increasingly frustrated when they adopt minute to minute wake windows and wonder why their child isn’t sleeping well.Variability
There is such a wide range within each wake window, the longer end and the shorter end and each baby will fall on different ends of that range and your child will need more or less sleep depending on is sleep personality and what’s going on in his little life at the moment. This is especially frustrating for parents!Overemphasis on routine
Placing too much emphasis on a strict schedule might overshadow the importance of understanding and responding to the baby's unique signals and cues. Plus the rigidity this comes with that does not provide any flexibility for parents.Overlooking hunger cues
Scheduling feedings based on strict wake windows may not align with the baby's hunger cues, potentially affecting breastfeeding and or causing irritability in your baby if he is in need of a feeding and not having that need met. Yes, you want to create a feeding schedule for your baby, but a few minutes give or take will not break your infant’s schedule.Developmental changes
Babies undergo rapid developmental changes, leading to evolving sleep requirements that a fixed schedule might not accommodate.Responsive parenting
Babies thrive on responsive parenting; rigid wake windows might hinder the ability to promptly attend to their needs.
Can you use wake windows with newborns?
Wake windows are so important for newborns for so many reasons because they help us determine when the best time for sleep is so that we don’t miss our baby’s sleepy cues. These wake windows keep us in line so that we are aware of the time + baby’s sleep cues so that we put our babies down at the most optimal times.
Wake widows for newborns can be very helpful in preventing overtiredness and trust me, you want to avoid this at all costs! Newborns don’t do well being overtired and they are much harder to settle than older babies once they get to this stage
The second most important reason why we need to follow newborn wake windows is because this is one of the best ways to establish a good, solid routine - preferably an eat, play, sleep routine. Without these wake windows, parents would be putting their babies down too soon without having enough or any quality awake time or tummy time, sunlight, etc…
If anything, I emphasize wake windows for the newborn stage so much more than I do for older babies. Your newborn is not on a set schedule yet so wake windows helps to establish this very effectively. As opposed to older babies and toddlers who do have set schedules and can rely a lot more on that than wake windows.
Relying on wake windows also gives more predictability to your day which in itself will help set your baby’s body clock promoting deeper longer sleep!
Newborns who adhere to wake windows from early on are a lot more likely to have a more predictable routine than babies who do not follow wake windows.
Lastly for now, the reason their wake windows start from the moment they wake up rather from when they’re taken out of the crib is because newborns get tired very quickly - even from being awake in the crib. Their threshold is low and we don’t yet consider their time awake in the crib as sleep or crib time - this only applies to older babies, 4 months and up. ake windows?
What happens during a wake window?
I’m sure by now you know intuitively what happens during a wake window, but I just wanted to lay it out for you so you have a clearer picture of what happens.
Your baby’s wake window will consists of everything they do while they are awake at any given time once they have come out of their crib. It includes all of their activities from their diaper change, their feeding, snacks, lunch, their playtime, their outside time, etc..
Aside from all of that, the most important thing I want you to remember about this awake time is that it should be quality awake time.
That means that your child isn’t just…
Sitting in front of a screen
Playing with the same toy you handed them when you took them out of the crib
Lounging in a stroller or in one position on the play mat staring at the wall for the entirety of their wake windows.
So many people make these mistakes (often unknowingly) and they don’t realize how much it affects their baby’s mood, their overall sleep and it even affects the quality of their wake window.
You want your child to…
Play outside if possible
have exposure to natural sunlight
Have different changes of scenery - this is helpful in preventing boredom.
Play with different kinds of toys that help them experience all of their senses.
Be social, interact with people, even if it’s just you or the babysitter.
Get in full feedings to ensure they have energy and are satiated in order to sleep well.
Wake windows are so much more than just diaper changing and feeding. Ensuring real quality awake time for your child is going to ensure they are happy, energized, properly stimulated which will ultimately promote growth, learning, important bonding time and great sleep!Ensuring real quality time for your child during their wake window is going to ensure they are happy, energized, properly stimulated which will ultimately promote better growth, bonding and great sleep!
Keep in mindIf your child is sick or going through a growth spurt, it’s ok to allow them more sleep outside of their typical wake windows. Sometimes they need to clock in more sleep and it’s ok and often necessary.
So the bottom line is to aim for a realistic bedtime and wake time and meet your child where they are at, not where you want them to be.
For your convenience, I have shared my wake time charts by age below so you can refer to them when needed.
0-6 Months
7-12 Months
