Why wake windows matter more than you think..
Getting your little one to sleep can feel like solving that 1000 piece puzzle that you’ve attempted and then left with missing pieces. You’ll probably be trying everything at this point - rocking, white noise, another family member taking over, even a quick drive in the car and you still end up with a grumpy baby that is simply fighting going down for a sleep. One key part often gets overlooked - wake windows.
If you’ve never heard of them or you’re unsure how to use them properly, you’re not alone! Wake windows are simply the time your child is awake between sleeps. But understanding and managing them correctly can be the difference between a smooth bedtime or a bedtime battle. Just to add, wake windows are a controversial topic in the world of infant sleep, as sometimes they are overlooked as nonsense and that because there isn’t any scientific research on this, other sleep professionals are firmly against the idea. This, however is NOT how I work and I DO believe that wake windows play an important part in our little one’s sleep routine. To me wake windows is just the name for the periods of time your baby or toddler is awake during the day and putting them into effect means that you can figure out how long its going to be before your little ones next sleep. To use your little ones 'wake’ time wisely, you can think about planning when they take part in an activity, feed/meal times and when they’re simply playing/being. All of this amounts to building enough sleep pressure to ensure that your baby is tired enough and ready for a snooze! Anyway, we can talk about sleep pressure next time - Learn more information on wake windows below…
What Are Wake Windows?
Wake windows are the periods of time your baby or toddler is awake during the day. From the moment they open their eyes to the moment they go down for a nap or night sleep - that’s their wake window. Of course each and every child is unique and their wake windows will depend on their overall sleep needs; those with higher sleep needs will most likely have shorter wake windows and those with lower sleep needs are probably needing longer wake windows. As your baby grows, their wake windows will change. For example: A five-month-old may only stay awake for 1-2 hours, whilst a one-year-old could last 3-4 hours before needing sleep again.
When children stay awake too long, their little bodies go into overdrive. A hormone called cortisol(the awake hormone) is produced causing them to become overtired, and that makes it harder to fall asleep and stay asleep. On the flip side, putting your child down too early can also backfire. If they’re not tired enough, they’ll resist sleep or wake shortly after falling asleep.
How Wake Windows Change Over Time
Wake windows evolve quickly. Here’s a general idea:
5-6 Months: Most babies are awake for around 1-2 hours at a time. You might still see 3 naps per day.
7-10 Months: Wake windows stretch to 2.5-3.5 hours. Naps often drop to two.
11-18 Months: Toddlers usually stay awake 3.5-4.5 hours between sleeps, and many transition to one nap.
2-4 Years: Wake windows become more flexible. Children may stop napping altogether by 3.5-4 years, but still need a strong bedtime routine and wind-down period.
It’s Not One-Size-Fits-All
Every child is different. Some need more sleep. Others resist naps earlier than expected. That’s why guidance from someone who understands sleep science and child development can make such a difference - that’s me!
I’ve helped many struggling families understand sleep, build routines, and meet their sleep goals - often pretty quickly!
If you’re ready to make a change for your family, reach out to me today or you have any questions regarding wake windows - Contact me here. I promise I don’t bite!!
Thanks for reading,
Steph xxx