Knowing your baby’s wake windows by age is one of the most important parts of establishing healthy sleep habits and creating a sleep schedule that works.
When you know how long your baby can stay awake between sleeps, and the signs that wake windows are coming to an end, you are helping your baby get the most restorative sleep possible – and preventing any overtiredness which can disrupt their flow
In this article we’ll answer all of your questions about how wake windows help you your baby sleep better, the different wake windows by age, the differences with newborn wake windows, when wake windows get longer, and the importance of wake windows when it comes to sleep training.
{{table_of_contents}}
What are Baby Wake Windows?
Baby wake windows are the amount of time a baby can stay awake between sleeps before their sleep drive kicks in and they become sleepy. Wake windows by age are different – the time your baby can stay awake during the day gets longer as they get older and more of the sleep they need happens at night instead of during naps.
Wake windows during the day become more predictable once your baby is out of the 4th trimester. In terms of what to do during newborn wake windows and baby wake windows: it can range from feedings and diaper changes to tummy time and walks outside in the early months to more activities and time spent out of the house once you start dropping naps and time between sleeps get longer.
By differentiating wake windows during the day from any wakeups at night with lots of playtime, feedings, and natural light, you can help shape your baby’s circadian rhythm and overall support healthy sleep habits.
What is the Science Behind Infant Wake Windows?
The science of infant wake windows revolve are related to your baby’s hormones and circadian rhythm, a natural hormonal cycle all babies have – and all adults, too. These hormones change as your baby gets older, which is one of the reasons wake windows change by age.
When your baby first wakes up, their body begins to release a hormone called adenosine, which builds up during awake time – much faster in babies than in adults. When adenosine hits its upper limit, it triggers the release of melatonin, a sleepy hormone that makes your baby ready for a nap. This is considered the end of the wake window and when you notice sleepy cues such as eye rubbing or fussiness.
As your baby sleeps, adenosine depletes. Once it hits its lowest level, your baby’s body releases cortisol and serotonin, two wakeup hormones that lift them from their slumber and make them more alert. When your baby wakes, the eat play sleep cycle begins again: during the wake window adenosine builds up to the point of sleepiness, your baby exhibits sleepy cues, and you put them down for their next sleep.
By putting your baby down at the end of their wake window by age, you increase the chance they’ll fall asleep alongside their natural sleep rhythm – in turn leading to easier bedtimes, longer sleep stretches, and more restorative sleep. This is also why experts suggest watching sleepy cues instead of the actual clock: a sleepy cue is a much better indicator that baby wake windows are coming to an end than numbers on a clock.
More on baby sleep science
What Are Signs That Wake Windows Are Ending?
Signs that wake windows are ending, also known as called sleepy cues, are the actions or behaviors your baby exhibits when they’re tired. Common sleepy cues in newborns and older babies include:
- Yawning
- Rubbing their eyes
- Pulling their ears
- Avoiding eye contact
- Glazed eyes
If you see any of these sleepy cues around naptime or bedtime, it’s a sign your baby is reaching the end of their wake window and it’s time to begin your sleep routine.
To learn more about what to do once you notice sleepy cues, download our Smart Sleep Coach by Pampers™ app. It walks you through the process oof maximizing wake windows and helping your baby to fall asleep faster and stay asleep longer – an essential skill for them that also helps you get more sleep.
What are the Wake Windows by Age?
Wake windows get longer as your baby gets older and spends more time awake during the night and longer sleep stretches at night. They also change depending on how many naps your baby takes each day.
Wake windows change frequently at the beginning of life, and it can be hard to keep track of changes. Apps like the Smart Sleep Coach by PampersTM app notify you when a wake window is coming to an end so you can look out for sleepy cues and put your little one to bed. No watching the clock and no having to write down sleep times yourself.
We’ve also put together a list of age appropriate wake windows ranging from newborn wake windows to 9 month old wake windows up through toddlerhood. Every baby is different, but this chart should give you an idea of what to expect.
Note on Newborn Sleep and Wake Windows: Unlike older babies, a newborn sleep schedule is a little harder to predict. They feed around-the-clock so sleeps are sporadic – newborn wake windows by week, by day, even by hour could change! We can say that newborn sleep patterns are fascinating.
You’ll notice that wake windows and naps are related. When your baby begins nap transitioning, your baby’s wake windows will shift a bit as more sleep happens at night. Here is a general guide to baby nap schedules by month.
When do Wake Windows Get Longer?
Wake windows get longer as your baby grows, drops naps during the day, and sleeps longer stretches at night. This happens as their circadian rhythm develops, their adenosine starts to slow down, and their sleep naturally consolidates during the night.
What Do Wake Windows Have to Do with Sleep Training?
If you choose to sleep train your baby, a big part of it is timing their sleep schedule and wake windows to match their circadian rhythm. When this in sync, it helps your baby have an easier time falling asleep faster and gets them more comfortable with falling asleep independently. It also reduces the risk for unnecessary wakeups.
Following baby wake windows also ensures your baby has the right balance of daytime and nighttime sleep. This plays a big role in getting your baby to sleep through the night.
There are many methods of sleep training ranging from gentle methods to ones with less parental involvement. You can even sleep train twins!
What Happens If My Baby Stays Up Past Their Wake Window?
Staying up past a wake window can lead to overtiredness in babies. If your baby shows sleepy cues but stays awake, their body gets confused and begins to release cortisol and serotonin – two wake-up hormones.
This creates conflicting sensations – your baby is naturally asleep but full of wake-up hormones. They’re wired but also tired – a confusing, frustrating state for them that can really disrupt their sleep schedule.
Staying up past a wake window can throw off their entire sleep schedule, which can cause a few difficult days (and nights).
To prevent this, take this free sleep assessment to get a personalized schedule for your phone that will notify you exactly when it’s time to look for sleepy cues and put your baby down for a nap.
What is the Difference Between Clock Time and Wake Windows?
Though wake windows are measured in hours and minutes, it’s more important you watch for your baby’s sleepy cues, rather than a particular time. That’s because your baby’s sleep drive shifts and evolves as they grow – for example, may skip a nap one day and need an earlier bedtime.
If you wait until the time on the clock, you’ve missed the wake window and your baby may become overtired.
Watching sleepy cues is much more effective – when you see those, it’s time to start your bedtime routine.
Final Thoughts
It’s important for everyone in your home that your baby sleeps well – and the easier they fall asleep, the better. Because sleep supports healthy growth and development, following your baby’s wake windows by age can make getting them the rest they need much easier.
Since wake windows constantly change, a tool like Smart Sleep Coach can take the guesswork out of when the next nap should be, prevent overtiredness, and guide you through shifting schedules, dropping naps, and even sleep training.
