Awake Windows for Better Baby Sleep
Do you…
Struggle with your baby’s sleep schedule?
Have a hard time understanding awake windows?
Confused about how awake windows can help improve your baby's sleep patterns?
What is an Awake Window?
Awake windows are the periods your baby is awake between naps and nighttime sleep. Managing these windows effectively can help your baby’s sleep patterns and allow them to sleep longer. These windows vary with your baby's age and developmental stage. For example, a newborn might need to sleep after just 45 minutes of being awake, while an 8-month-old can stay awake for 2-3 hours before needing a nap.
The awake window definition also changes as your baby gets older. For newborns or babies 3 months and younger, it can be eyes open to eyes shut. This is because newborns tend to be very drowsy those first few months and harder to keep awake. They may also be placed down asleep in their sleep space which is completely okay. For infants and toddlers, the awake window starts when you get them out of their sleep space or when lights turn on in the room and ends when you turn the lights off.
So for example, if you go in to rescue a short nap and end up doing a contact nap for the remainder of that nap window, the awake window does not start till after that contact nap ends and you turn the lights on to maybe do a diaper change or take them out of the room. If your baby has sleep associations and you need to rock them or feed them to sleep then be sure to do that with lights off and that will start their nap window and end their awake window.
Newborns: Eyes open to eyes shut.
Infants & Toddlers: Out of sleep space/lights on to inside sleep space/lights off.
Typical awake windows by age:
Before I share the breakdown, it is important to remind you to take these numbers with a grain of salt. These are ranges and your baby may fall just outside of these ranges. This is OKAY as long as it is working for your baby without them getting overtired. More on your baby being overtired later.
For babies over 18 months-3 years old, awake windows of 5-6 hours are appropriate. For babies 3-5 years old awake windows can vary depending on if they have a nap or not. If they have a nap, they can be 5.5-7 hours.
Why Are Awake Windows Important for Baby Sleep?
Properly managing awake windows is crucial for avoiding overtiredness, which can lead to sleep disruptions. Babies who are kept awake too long can become overstimulated, making it harder for them to fall asleep and stay asleep. If you think your baby is overtired or may be in a cycle of overtiredness, read my blog on “Signs of an Overtired Baby and How to Break the Cycle”.
Balancing awake windows ensures your baby is ready for sleep and can rest longer.
Understanding Tired Signs
It is important to understand that these are general awake windows and your baby can fall outside of these ranges. Pay attention to your baby’s cues to find their ideal awake windows without them getting overtired.
I like to use the Goldilocks principle in explaining this concept. You do not want to put your baby down when they are under-tired or overtired. Instead, you want to put them down to sleep when they are “JUST RIGHT”. How do you know when they are ready to be placed down to sleep? There are two parts to this puzzle. Pay attention to those age-appropriate awake windows as listed above and their tired signs.
But keep in mind that tired signs can be confused at times especially when they show these signs maybe halfway through their awake window. They may be hungry or simply bored. Try to distract them by changing up the room or toys. If your baby is on solids, then this is also a great time to put them in their highchair and let them explore new foods to keep them awake and not bored during the remainder of the window.
Pay attention to your baby’s signals and avoid rigid schedules that don’t align with their needs. Flexibility is key to finding the right balance for your baby’s sleep and family lifestyle. That means, if your baby stays up longer one day before their nap because you are out on a Saturday morning, so be it.
Tips for Managing Awake Windows
Use a Sleep Diary for Tracking Log
Watch for sleepiness signs such as rubbing eyes, yawning, or becoming less engaged as mentioned above. Keeping a sleep diary or tracking their sleep can help you track patterns and understand your baby’s natural rhythms. This can help you make more informed decisions about adjusting awake windows. Adjust the awake windows based on your observations and your baby’s needs.
Creating a Consistent Routine
Consistency helps your baby know what to expect, making sleep transitions smoother. Establishing a predictable daily routine can significantly aid in managing awake windows effectively. For example, you can have an EAT-PLAY-EAT-SLEEP routine for babies under 6 months old who may still need feeds before naps or you can do an EAT-PLAY-SLEEP routine for babies over 6 months who can maybe go longer stretches without needing a feed.
You want to also have a short nap time and bedtime routine before laying them down in their sleep space. Keeping nap time routines on the shorter side such as 5-10 minutes long and bedtime routines about 30-40 minutes long. The routine can include a bath, massage, reading a book, praying, gentle rocking, or playing soft music can help your baby feel relaxed enough to go into a deep slumber.
Engaging in Stimulating Activities
Ensure your baby has stimulating activities during awake time without becoming overly tired. Balance active play with calm activities to avoid overstimulation. Awake time activities can include but is not limited to, having milk or eating solids, tummy time, stroller walk, car ride, floor time play, bouncer or activity gym, or as simple as walking them around your home to show them the different rooms and pictures on the walls.
Adjust Awake Windows as Baby Grows
Awake windows change as your baby grows, so it’s important to adjust them accordingly. Regularly reassess and modify awake windows to match your baby’s development. I recommend reassessing them every 4-6 weeks in their first year. You may need to make small adjustments often and as little as stretching out awake windows by 5-10 minutes sometimes can make a world of a difference. Try not to adjust awake windows during a regression though since that could lead to them becoming overtired if you stretch out the windows too much.
Remember…
Awake windows are a vital aspect of your baby’s sleep routine. By understanding and managing these periods effectively, you can help your baby fall asleep more easily and enjoy longer, more restful sleep. Be patient and observant, and remember that finding the right balance will benefit both you and your baby, leading to well-rested and happier days.
Still, confused about your baby’s sleep patterns?
Do not know what else you can do to improve their (and your) sleep?
Let me help. I have worked with hundreds of families to get them from being overwhelmed to thriving in parenthood and I can do this for you too.
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References:
Henderson, J. M., France, K. G., Owens, J. L., & Blampied, N. M. (2010). Sleeping through the night: the consolidation of self-regulated sleep across the first year of life. Pediatrics, 126(5), e1081–e1087. https://doi.org/10.1542/peds.2010-0976
Hiscock, H., & Wake, M. (2001). Infant sleep problems and postnatal depression: a community-based study. Pediatrics, 107(6), 1317–1322. https://doi.org/10.1542/peds.107.6.1317
Meltzer, L. J., Williamson, A. A., & Mindell, J. A. (2021). Pediatric sleep health: It matters, and so does how we define it. Sleep medicine reviews, 57, 101425. https://doi.org/10.1016/j.smrv.2021.101425
Mindell, J. A., & Moore, M. (2018). Does Sleep Matter? Impact on Development and Functioning in Infants. Pediatrics, 142(6), e20182589. https://doi.org/10.1542/peds.2018-2589
Mindell, J. A., & Williamson, A. A. (2018). Benefits of a bedtime routine in young children: Sleep, development, and beyond. Sleep medicine reviews, 40, 93–108. https://doi.org/10.1016/j.smrv.2017.10.007