Knowing how long your little one can comfortably stay awake is key to avoiding overtiredness. To do this, you need to keep an eye on the average “wake windows” for their age.
What is a “wake window”?
A wake window is the average length of time your baby can comfortably stay awake between sleeps during the day without becoming overtired. These “windows” also allow you to work out how many naps your little one should be on per day.
Why is it important to avoid overtiredness?
Overtiredness can cause numerous sleep disturbances amongst babies and children – including:
- Bedtime and nap time battles
- Cat naps
- Frequent night wakings
- Early risings
- Split nights (where little ones are awake for long periods in the night)
- False starts (where a little one may fall asleep quickly but wake soon after)
- Nightmares and/or night terrors
Overtiredness occurs when a little one is awake for longer than their body can handle. This causes an increase in cortisol (the stress hormone) and adrenaline, which makes it much harder for them to fall asleep and stay asleep.
How do I work out my little one’s “wake window”?
It’s always a good idea to begin by aiming for the average “wake window” for your little one’s age. Here are the average “wake windows” by age that I work towards with my clients:
- Newborn: 45-60 minutes
- 1-4 months: 1-2 hours
- 5-7 months: 1.5-2.75 hours
- 8-10 months: 2.75-3.5 hours
- 11-13 months: 3-4 hours
- 14-18 months: 3.25-5.5 hours
- 18+ months: 5+ hours
You’ll see that “wake windows” extend as a baby gets older and they’re able to tolerate longer periods of awake time.
Remember, these averages should simply serve as a guide. Every baby is different and may have higher or lower sleep needs vs the average. Therefore, once you’ve noted the average “wake windows” use your baby’s sleep cues and the length of time it takes them to fall asleep to understand whether these are correct.
For example, if your baby shows signs of overtiredness 2 hours after waking, their “wake window” is probably just shy of 2 hours.
Signs of overtiredness include:
- Excessive yawning
- Hyperactivity
- Crying and fussing
- Reduced activity
- Staring, blinking and rubbing the eyes
How long should it take my baby to fall asleep?
If your baby isn’t crashing out from overtiredness, it should take them around 10-15 minutes to fall asleep. Therefore, it’s important to make a note of the length of time it takes your little one to fall asleep when trying to work out their personal “wake window”. If your baby is falling asleep within 5 minutes, they’re most likely overtired. In which case, you should be putting them down for their nap or bedtime earlier.
I always recommend to my clients that they anticipate the closing of the “wake window” and get their little one down 10-15 minutes beforehand. So, if you want your little one to be asleep at 7pm for bedtime, you should be getting them into their cot at 6.45pm to make sure they’re not overtired.
What if I need help in working out my little one’s “wake windows”?
If you’re struggling to work out the best routine for your little one (including their optimum “wake window”), get in touch and set up your free Discovery Call. I’d love to hear from you.
