What’s the deal with wake windows?

If you love to read about baby sleep then you've probably heard about wake windows. A wake window is the recommended amount of time your baby "should" be awake between sleep periods. Wake windows start very small and gradually increase as your baby grows and is capable of staying awake longer without becoming overtired. For example, new newborns have wake windows of only 45-60 minutes! That means that once they wake up, a 1-2 month old should be falling back to sleep 45-60 minutes later. A 3 month old might be able to stay awake for 75-90 minutes, and the windows continue to gradually increase.

If it seems like all you do with your newborn is feed, change diapers, and put to sleep - you’re doing it right! With wake windows of only 45-60 minutes, there isn’t a whole lot of time to do much else. (Do find time for practicing tummy time though!)

I am all for newborn wake windows. A short wake window keeps your brand new baby from getting overtired, which can make it harder for your baby to fall asleep for their next nap. HOWEVER - and this knowledge is what differentiates me and other graduates of the Family Sleep Institute - strict wake windows have an expiration date.

Once your baby reaches 5 months of age, their circadian rhythms have matured. Sleep-wise, this means your baby is biologically primed for naps at certain times of day. Naps at these "bio times" are highly restorative and of superior quality than a nap off these bio times. And we're always aiming for high quality sleep! Unfortunately, if you strictly follow a table of wake windows for your 5+ months old, your baby may not be sleeping at these bio times and nap quality may be suffering. You can see this if your baby is waking after only 20-30 minutes, or if your baby wakes crying even after a long nap.

Wake windows are a good general barometer for how long your baby or toddler may be able to stay awake between sleep periods, but they should not be followed blindly. Curious about bio times? Just ask!

Rachel Glantz is the certified pediatric sleep consultant and founder of Pine Street Sleep LLC.

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