Wake windows are the periods of time between naps or night time sleep. Wake windows can help parents because it helps you align your baby's natural rhythms to promote better sleep.
Wake windows vary with age. Newborns may stay awake for short periods of time and older babies or toddlers can manage longer periods. By tuning into these natural cycles parents can better understand when their baby is ready to sleep reducing the chances of an overtired or under/over-stimulated child.
The Science Behind Wake Windows
A chemical called adenosine gradually builds up in their brain when a baby is awake. This is often referred to as "sleep pressure" and is key to regulating tiredness.
Newborns and younger babies accumulate sleep pressure quicker than an older baby or toddler which is why newborns need frequent naps. When they grow, the ability to stay awake increases.
What Happens If The Wake Window Is Too Short Or Too Long?
When wake windows are short; a baby may not be tired enough to sleep. When the wake window is too long; the baby can become overtired producing higher levels of the stress hormone cortisol. Higher levels of cortisol can make it difficult for babies to fall asleep and stay asleep even when they're tired.
Wake Windows by Age
Every baby is unique but typical wake windows by age can provide a helpful guide:
- 0-2 weeks: Sleeps on and off most of the time.
- 2-8 weeks: 1-1.5 hours.
- 8-12 weeks: 1.5-2 hours.
- 3-6 months: 2-3 hours.
- 7-12 months: 2.5-4 hours.
- 1-2 years: 4-5 hours.
- 2-5 years: 5-12 hours.
These should only be used as rough estimates. Always observe your baby's sleep cues to determine when they're ready for sleep.
Recognizing Sleep Cues
Early sleep cues may include staring into the distance or disengaging from activities. As sleepiness progresses, they might rub their eyes, yawn, or become fussy. These cues can help parents make decisions about when to put their baby down for sleep, creating an easier routine.
Making the Most of Wake Windows
Wake windows are an excellent opportunity for bonding and learning. Simple activities like gentle play, going outside for fresh air, or reading a book can help stimulate your baby's curiosity while allowing them to wind down gradually toward sleep.
Wake windows can feel like unlocking a secret to better sleep. By following these windows and paying attention to your baby's cues, you can create a nurturing, restful sleep routine that works for everyone.
