#02: How to Use Awake Windows to Help Your Baby’s Sleep
Welcome to Episode 2 of Creating Well-Rested Families!
Hi there, I'm Unnati Patel, your certified pediatric sleep consultant, also known as your sleep bestie. Today, we’re diving deep into the fascinating world of awake windows and schedules. Understanding awake windows is crucial because it can significantly impact your baby's sleep quality and how you manage your daily routine.
In Today's Episode:
Awake Windows Explained: Awake windows are the periods during which your baby stays awake between naps. These vary significantly as your child grows, transitioning from newborn to toddler. For newborns, awake windows are incredibly short—typically 30 to 45 minutes. As babies get older, these windows extend. By two months, your baby might be staying awake for about 45 to 75 minutes. Keep in mind that each child is different, and it's completely normal if your baby falls outside these average times by needing a bit more or less awake time.
Why are newborn awake windows shorter? Well, newborns tend to sleep based on their needs rather than a schedule—they sleep when they need to, often right after a feed, regardless of where they are. As your baby grows, the awake window adapts too. For infants over three months, you might start putting them down drowsy but awake, which marks the beginning of teaching them to fall asleep independently.
Awake Window Definitions:
Newborns: Eyes open to eyes shut.
Infants: Out of sleep space to inside sleep space.
Flexible Scheduling: While having a schedule can provide a framework, flexibility is key, especially with a baby. It’s about finding the balance—following a routine when possible but adapting as needed. For instance, if you have a doctor’s appointment during a usual nap time, it might mean allowing your baby to take a shorter nap in the car or adjusting nap times slightly on that day. This flexibility can prevent a lot of stress for both you and your baby.
Practical Tips for Adjusting Awake Windows: Adjusting awake windows is more of an art than a science. You'll need to observe your baby's cues. Are they getting cranky earlier than usual? It might mean they’re not ready to extend their awake window yet. Conversely, if your baby is taking longer to settle down for a nap or bedtime, it might be time to extend that awake window slightly.
From my practice, I’ve observed that awake windows need adjusting every four to six weeks in the first year. This adjustment isn’t just about extending awake times but also about shifting nap times and maybe tweaking bedtime routines. However, be cautious during sleep regressions—extending awake windows during these times can lead to overtiredness, making things more challenging.
Resource Guide: To help you navigate these changes, I’ve linked a handy chart in the show notes that outlines typical awake windows by age. This can serve as a general guideline, but remember, every child is unique, and these are just starting points.
Free and Paid Sleep Resources: From DIY sleep plans to the ultimate VIP sleep coaching experience, check out the resources mentioned in this episode for further assistance.
Featured Resources: To further assist you in crafting a schedule that works for your family, I’m offering a downloadable schedule accessible through the link below. This sample schedule can help you start organizing your baby's sleep times more effectively. Additionally, tracking your baby's sleep patterns is vital. Whether you use an app or go old school with pen and paper, keeping a log can help you better understand your baby’s sleep needs and adjust routines as necessary.
Grab a Free Sample Schedule: Figure out a good daytime routine for you and your baby by taking this QUIZ.
More free baby sleep resources: One for every stage of parenthood
Relevant Blogs:
READ: Signs of an Overtired Baby and How to Break the Cycle
Engage with the Show: If you have any questions or need more personalized advice, feel free to email me directly or follow us on social media for regular updates and tips. Your engagement and feedback help us make this podcast even better, so don’t hesitate to reach out.
Connect with Unnati:
Instagram: @nestedtorestedsleep
Facebook: @nestedtorestedsleep
Website: https://www.nestedtorestedsleep.com/
Email: Contact@nestedtorestedsleep.com
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Thank You for Listening! Thank you so much for tuning in. Remember, the journey to becoming a well-rested family is a marathon, not a sprint. Stay flexible, keep observing, and adjust as needed. And if today’s episode was helpful, please leave a review and subscribe so you never miss out on future insights. Share this podcast with other parents who might be struggling with sleep—it could make all the difference!
Until Next Time, Keep Resting! And remember, you’re doing an amazing job. Sleep challenges are just a part of the parenting journey, and with the right tools and understanding, you can and will find a rhythm that works for your family.
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