How To Create The Best Baby Nap Schedule Using Awake Windows

0-15 weeks

Jul 20, 2021

Have you ever wondered what is an ideal wake time for your baby for long and restful naps? Are you confused by nap schedules and infant sleep? If you have a baby four months or older, this blog and video are for you! I’m going to teach you how to measure the awake windows for your child so you can nail the nap timing every time.

What are Awake Windows?

So what the heck are awake windows in the first place?

An awake window is simply the time between waking and sleeping. This could mean waking for the day and going down for the first nap. Or, the time between waking from nap 2 until going down for nap 3.

Okay? So that’s our very clear definition.

Example Awake Window Schedule

So how can we start and stop awake times? When do we start the clock? Because this blog is for at least four-month-old babies and up, I’m not covering newborns. Okay? For four months, all the way up to three years old, the awake window begins when you get your child out of the crib or out of the bed.

They might have opened their eyes 10 or 15 minutes prior, but I want you to start the awake window from when you get them out of the crib. The awake time window will go until you are now walking out of the room and the child is ready to put themselves back to sleep.

You are the dictator of when these awake windows begin. And because you are in tune with when your baby needs a nap, you know exactly when this will be.

Here’s an example: The most common nap schedule for a baby between 6-14 months, is a nap schedule that has three awake windows from when they get up in the morning until they go down for bed at night.

Awake Time #1: Between Morning Waking and Nap 1

Awake Time #2: Between Nap 1 and Nap 2

Awake Time #3: Between Nap 2 and Bedtime

Let’s say your child has a 7:00 AM wake time. Because your baby is not a robot, they might wake at 6:55 AM, but the awake window begins at 7:00 AM. If your awake time is set for 2.5 hours, you might have one to two feedings, depending on if you’re nursing or feeding with a bottle. You can play and hold your baby, but at 2.5 hours, you put your child back into their crib for their first nap at 9:30 AM.

They should ideally put themselves to bed independently. What if your child has trouble falling asleep without your help? 

I’ve got you! I help families implement a sleep training plan so that their child can sleep independently so we can all be happy, healthy, and well-rested. So if you are new here and your child doesn’t sleep independently, stop right now.

Don’t even worry about measuring awake windows, check the links here because we are here to help you make sleep a thing with our Baby Sleep E-Coaching™ Program.

If your child is able to put themselves down independently, what if they play for 10 minutes before falling asleep? Doesn’t that actually mean they are awake for 2 hours and 40 mins?

Maybe so. But here’s the thing, children aren’t robots and you’ve honored the awake window. They can be awake for 2.5 hours. They have the opportunity to fall asleep within a few minutes after you leave the room. That’s how we timed the awake windows.

Three Mistakes Parents Make with Wake Times

Mistake #1: Not having the right awake window for your child’s age

If you don’t know what awake window your child needs, I have a free schedule generator. All you need to do is click this link to get your free schedule. Your first awake window will be the shortest and it gets longer throughout the day.

Mistake #2: Using Sleepy Cues to Define Awake Windows

The second mistake I see when it comes to measuring awake windows is that parents are using sleepy cues as the sign that their child is ready for sleep, not the actual schedule.

Sleepy cues are absolutely a thing. How many of you have seen your baby rub their eyes and ears, and then yawn? Those are definitely sleepy cues. While we do want to honor those cues, a random sleep cue could lead to a short nap because they weren’t tired and ready for a nap. That short nap might lead to a messed-up schedule because it ended too soon.

Mistake #3: Stressing about Awake Times

The third mistake that I see parents make is that they are stressed out about awake windows.

Take a deep breath. I love using awake windows, but what I hope happens is when you use these awake windows as a guide, you will start to see the patterns. This will emerge into a schedule.

I do not want you to be having to calculate awake windows every single day. If that’s the case, it may be that your child doesn’t know how to sleep independently and you need to sleep train to get everything on the proper footing.

Awake windows should help you discover your own rhythm and your own schedule because you’ve honored the awake windows.

The biggest takeaway? Awake windows DO matter, but I don’t want you to stress about them. Work on a rhythm and a schedule.

Still Stuck? Try Our Schedule Generator

If you are still completely lost on scheduling your child’s sleep, use these links so we can get you your free schedule using our free schedule generator.

I am so glad you were here and hopefully, you found it helpful.

Sweet dreams. See you next time.



How to Craft the Best Baby Nap Schedule | Little Z Sleep


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