Awake Windows

Awake Windows, or Wake Windows, is THE buzzword in the sleep world. Before your child is consistently taking two naps, awake windows are very important for your little one. Up until that time, your baby cannot be on a consistent schedule. As much as we want that to happen, you simply need to pay attention to the time they wake up until their next nap. Keep in mind, these awake windows aren’t hard and fast, but for the most part, they are fairly accurate. If you find that your little one is cranky when you are putting him down, you might have misjudged the timing. Also, if she takes a long time actually going to sleep, you might have to adjust and put her down a little later. I encourage parents to adjust the time by 15 minutes if either of those scenarios are causing issues.

After discovering the importance of adhering to awake windows, you will find that nap time and bedtime can get easier if other important tools are in place, such as a swaddle, white noise, and a dark room. In this blog, I will discuss that your child should not exceed a certain amount of daytime sleep. If they get too much sleep during the day, it will affect their nighttime sleep, and they will not need as much at night. I don’t know about you, but I want my baby to get the maximum amount of night sleep! In contrast, if you try to keep them up and not give them enough daytime sleep, they will not stretch their sleep at night, and it might even do the reverse; they might get less sleep. Babies are funny little creatures and keep us on our toes. You might think that if they don’t sleep during the day, they will sleep longer at night, but that isn’t true. Follow these awake windows and adhere to the amount of daytime sleep to ensure optimal nighttime sleep.

Awake Window by Age

Ages 0-3 months
Newborn awake windows are extremely short—about 45-60 minutes. This could mean simply a feeding, burp, and possibly being awake for a very small amount of time (if at all). After that, swaddle and put them back to sleep. Your newborn will continue this pattern throughout the day for the first three months. I encourage parents to wake up their baby to feed if she hasn’t eaten in three hours. Focus on feeding the baby every 2 ½ to 3 hours during the day so they get the appropriate calories. Newborns take around 4-6 naps each day for a total of about 4-6 hours. Their total sleep in 24 hours should be around 14-17 hours.

4 months
Babies who are four months old can stretch their awake window to about 90 minutes to 1 hour and 45 minutes. At this age, their sleep can still be sporadic, with around four naps ranging from 30 minutes to 1.5-2 hours. Typically, they will have two long naps and two short naps, but this can be unpredictable. Do not let them sleep more than four hours total during the day. Their total sleep in 24 hours should be around 12-15 hours. Around this time, their circadian rhythm starts kicking in, making it easier for them to distinguish between day and night.

5 months
At this age, babies often drop a nap and have three naps. Their awake time will be around 2-2.5 hours. The first wake window is usually shorter in the morning and gets longer toward bedtime. Your baby should not exceed more than 3.5 hours of daytime sleep. Their total sleep in 24 hours should be 12-15 hours.

6-7 months
Around six months, you can start to expect some predictability in a nap schedule. Many babies will drop down to two naps per day. If your baby follows a 7 AM-7 PM schedule, they may nap around 10 AM and 2 PM. Their daytime sleep should be between 2.5-3.5 hours total. Some babies take one long nap in the morning and a shorter one in the afternoon, while others take two naps of equal length. Their total sleep in 24 hours should be 12-15 hours.

At this stage, you can apply the 2-3-4 rule:

• 2 hours after waking in the morning, put them down for their first nap.

• 3 hours after waking from the first nap, put them down for their second nap.

• 4 hours after waking from the second nap, put them down for bedtime.

12-14 months
Around this time, your baby will start showing signs of transitioning to one nap per day. Limit this nap to 2-2.5 hours of daytime sleep. The total amount of sleep in a 24-hour period will gradually decrease until your child is about three years old. After waking up in the morning, wait about 5-5.5 hours before putting them down for their nap.

24-36 months
Toddlers will continue taking one nap, but it should be capped at 1.5-2 hours. Their awake time before the nap can be extended to about six hours after waking in the morning.

2.5-3 years
Sadly, naps are coming to a close. However, I encourage you to implement quiet time for your toddler. They need a calm and quiet break, and let’s be real—you need one too! Create a bin of quiet-time activities for this period. These should be independent activities, such as blocks, favorite books, or toys. Start with 15 minutes and gradually increase the time.

Awake Windows Chart

Click the link to download or screenshot a chart with the ideal awake time, number of naps, and daytime sleep recommendations by age: Awake Window Chart

Paying attention to these awake windows can help put your little one down for naps and bedtime without second-guessing if they are tired. Every baby is different, and some may transition earlier or later than others.

If you need more clarification about awake windows or would like to schedule a chat, I’m here to help! A few small tweaks in your child’s schedule can make all the difference. Whether it’s a 30-minute phone call or a full sleep plan with support, I can assist you!