While the idea is one of many different theories relating to baby and infant sleep, ‘wake windows’ has become a buzz phrase of recent years. But what does the term mean? And why do some support them as a way of helping children find a sleep pattern?
We caught up with sleep consultant Andrea Grace, an advocate of wake windows, who says, “Wake windows are being talked about a lot at the moment, so it’s useful for parents and carers to know what they are, and why these wake windows can actually help your baby sleep.”
What are wake windows?
Andrea says, “In a nutshell, a wake window is the period of time between sleeps when your baby or child is awake.’ Their wake window starts as soon as your baby wakes up and then ends when they fall asleep for their nap, or at night-time. The theory goes that wake windows that are too long or too short may mean that your baby struggles to sleep (and that means less sleep for you, too!).
The theory behind wake windows
Wondering why your baby is awake for such short periods of time, compared to your toddler or preschooler? It’s all down to the chemicals in our bodies, according to Andrea.
“During their wake windows, babies and children experience a gradual increase in a chemical called adenosine. This increases their ‘sleep pressure’, or ‘sleep drive’, which helps them feel tired and then fall asleep.” The younger your baby is, the quicker they build up this sleep pressure.
“A new baby really can't stay awake for long and will have really short wake windows, sometimes just a few minutes. But as babies get older and build up stamina, their wake windows extend naturally”, she adds. “From about three years old, a child can manage a wake window of about 12 hours.”
Wake windows by age
According to Andrea, here’s an example of what wake windows may look like for newborn babies up to 5 years old. But remember, every child is different, so your baby might have shorter or longer wake windows. They are not fixed.
| Age | Wake Window |
|---|---|
| 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 |
When should you change your baby's wake windows?
Be led by your baby, says Andrea. “Sleep apps or charts might be saying now is the time your baby should be going down, but actually they are fine.”
The tables don’t know your baby as well as you do, so it may be that they’re alert and playful when they should theoretically be ready for sleep. Different children are more or less susceptible to sleep pressure, and sleep pressure can build at different rates depending on their level of stimulation throughout the day. If their sleep pressure has not built up enough, they’re unlikely to go to sleep as it’s much harder for them. “Putting them to bed too soon without enough of a build-up of sleep pressure can lead to negative bedtime associations. That means they get into their cot or bed and can’t sleep, and it can become an unhappy place that way,” says Andrea.
Instead, she advocates for parents to pay attention to their child’s individual signals. "It’s important for parents to learn the signs that their baby is ready for sleep.”
What are the signs your baby is tired?
Sleep signals vary from child to child, but there are a few tell-tale signs to watch out for, says Andrea. “The very first sleepy sign is when a child just stares into the distance, and doesn't engage with you or looks away. Getting a bit grumpy, crying or grizzling and rubbing their eyes, is another.”
Can wake windows be too long?
Andrea suggests that longer wake windows can lead to difficulty initially getting children off to sleep. “The reason for that is because when they get overtired, they start to produce higher levels of the ‘fight or flight’ hormone, cortisol. So even though they might be really tired, they can end up being strung out and find it really hard to switch off because their cortisol levels are high.”
Key to getting your child to settle is to calm them in the usual way – plenty of cuddles, lullabies, gentle breathing – whatever you find works. Once calm, that sleep pressure is still there, so hopefully your baby will soon nod off.
Activities for baby's wake windows
Wondering what to do in your baby’s wake windows? Here are some ideas to make the most of them:
Set ‘wake signifiers’
Just as it’s important to let your baby know it’s time for sleep, you should do the same for awake time. “Babies and young children can’t tell the time so they rely on these sleep and wake signifiers to figure out where they are in time”, says Andrea. “Change your tone of voice so it’s cheery and lively and say, ‘hello, time to get up’, Open the curtains and change them out of their sleeping bag if they’re in one.”
Be ready with cuddles
Some babies wake up crying, either because they’ve fallen asleep upset or have woken up and don’t like being alone. “Be ready with cuddles”, says Andrea. “Have a quiet start to their awake time and cuddle them until they’ve calmed down.”
Nappy change games
Your baby will probably need a nappy change while they're awake. Try blowing raspberries on their tummy or sing nursery rhymes while you change them. There are lots of activities to try for younger babies too.
Let them pick
Awake time is play time! Lay out a few toys or activities and let them choose which one they do. 'What’s in the bag?' is always a favourite or peekaboo.
Go outside
Daylight can help set your child’s natural body clock. So, you could head outside. This could be a trip to the park or a walk round the block. Point out things for your child to spot, like cars or trees. This will help them pick up new words and keep them entertained.
Sleepy time
As your child shows signs of tiredness, you can help them get ready for sleep. Pick a quiet activity that relaxes them. If it’s their bedtime sleep, try these mindful sleepytime games for preschoolers.
Head to Best Start in Life for advice around safer sleep.
