Your Wake Window Questions Answered
Wake windows are everywhere. Search, read, or talk about anything baby or toddler sleep timing or schedule related and wake windows will most likely pop up. In this blog we’ll tackle some of the most common wake window questions so you can use (or ignore) them with confidence.
What are wake windows?
Wake windows are simply the amount of time your baby or toddler is awake between sleeps. Or in other words, wake windows are the time between naps, between morning wake up and the first nap, and between waking from the last nap and bedtime.
Are wake windows evidence-based?
It surprises many parents to know that wake windows are not evidence-based. In a very loose sense wake windows are related to the concept of sleep pressure (the need to fall asleep that builds over your time awake), and generally speaking, babies do have a period of time they are comfortable awake before needing sleep. This time is generally shorter the younger a baby is and lengthens as they grow older. However, universal wake windows by age are not evidence-based. We have no research saying all babies at a certain age should be awake for the same length of time. Most wake windows are simply averages.
Do wake windows work?
Baby and toddler sleep is highly individual with a wide range of normal. Even for the same baby, sleep pressure will build differently based on a number of internal and external factors. Sometimes, wake windows work really well and sometimes they cause a lot of unnecessary stress.
How we view wake windows also affects how they work. In many sleep discussions, wake windows are very precise and prescriptive. If they give a range, that range is very narrow. This view tends to cause a lot of stress and frustration because most babies won’t fit well into those sleep expectations.
Wake windows, in a more flexible sense, can be helpful if we think of them as guides not rules. In my work, I give wider ranges that capture typical times a baby is comfy awake. This information can help you spread sleep more evenly throughout the day and guide interpretation of baby cues that can be a bit tricky sometimes.
The bottom line is if you find wake windows helpful, then keep using them. If you find them stressful, then feel free to ignore them. However, please don’t let anyone’s prescriptive wake windows lead you to spend hours trying to get your little to nap just because the wake windows say so!
How do wake windows change over time?
For most babies, wake windows seem to change every 3-4 weeks. Sometimes you notice gradual shifts, and sometimes it all sneaks up on you at once. If your baby starts fighting their nap and taking longer to fall asleep, it’s worth seeing if they are ready to be awake for a bit longer. Try tuning into their cues and keeping them awake for 15 minutes longer as a start.
What are some more flexible wake windows by age?
In my work, I do use wake windows as a flexible guide to what’s typical. I find a lot of parents benefit from that little bit of structure to figure out how naps may play out in an age appropriate way. However, there are some families who find even flexible wake window guides stressful, and that’s ok too. Here are the general ranges I start with, and then adjust accordingly based on the individual baby or toddler.
Newborn: 30-60 minutes
1-3 months: 60-90 minutes
3-6 months: 1.5-2.5 hours
6-9 months: 2-3.5 hours
9-12 months: 3-4 hours
12-16 months: 3.5-4.5 hours
16-24 months: 4-6 hours
2-2.5 years: 5-7 hours
2.5 years and older: 6 hours to all day once nap is dropped
Remember these are averages so if your baby falls outside of them, that’s ok.
What else can you do besides wake windows?
Wake windows appeal to so many parents because they give a sense of control and predictability to baby sleep – which for most of us feels out of our control. However, when wake windows aren’t working for you, it is helpful to know there are many other tools to help you support a good sleep rhythm for your baby or toddler.
Learn your baby’s tired cues.
While there are lots of common tired signs, every baby is different in the ways they show you they are tired. Some babies cue very clearly while others seem to not cue at all until they are melting down with tiredness. Observe your baby and see if you can clue in to their unique signs they are tired.It’s also worth noting that one tired sign doesn’t necessarily mean you need to rush off for a nap. Think about it in terms of adults – I bet you yawn at times throughout the day, and that doesn’t mean you could always fall asleep right at that moment. Sometimes tired signs get mixed up with signs your little is having a natural energy dip. If they haven’t been awake that long or you don’t think they seem tired enough to sleep, you can try a change of scenery, step outside into some fresh air, or try a new activity. They might just perk back up and enjoy some more play time before they are ready for that nap.
Don’t keep trying for naps that aren’t happening.
If your baby or toddler isn’t clearly headed towards sleep in about 15 minutes, then take a break. Spending an extended amount of time trying to make a nap happen (when it’s clearly not) is frustrating and stressful for both you and baby. If your baby is simply being silly or fighting sleep, that’s a sign to go do something else for a while before trying the nap again. Get some more play time, go outside, read some books – whatever you both enjoy, and try the nap when they seem like they are slowing down and getting sleepy again.Remember your baby is a tiny human, not a robot.
It’s tempting to think that your baby or toddler should be able to be more predictable than they are actually capable of when it comes to sleep times. Reminding yourself that they are a tiny human whose needs will vary from day to day can help you navigate varying sleep rhythms with more ease. Try to bring curiosity and an open mind to each day, rather than expecting it to be a certain way.
What’s the take away on wake windows?
Wake windows are not evidence-based, and as a tool for supporting sleep they get a mixed review. If they help you think through your day, that’s great. If you find them stressful, please ignore them. Remember that they are a guide, not a rule, and always watch your baby’s cues and be ready to be flexible.
Struggling to find rhythms that work? Read more about my sleep support options and let’s talk about how I can help.