Wake Windows and Schedules

What is a wake window? Wake windows are the time between a child’s wake time and their next nap or bedtime. When you know your child’s wake window, you can set up appropriate and consistent nap times.

It is important to put your child to sleep when they are ready for sleep! The body makes melatonin (a natural sleep hormone) when it is getting prepared for sleep.

 If the wake window is missed, the body will begin to create cortisol (a stress related hormone) to help keep that babe awake longer! It gives an extra boost of energy, and it makes it even harder to fall asleep.

If your little one is awake for too long between naps, you will have an overtired child and it will be harder for them to fall asleep.

How do I use a wake window for my baby?

Newborns sleep a lot! Their body clocks are just starting to figure out day and night. Babies who are 2 or 3 months old are taking anywhere between 4 to 6 (or more!) naps a day. In this case, we would use wake windows to guide their daily routines.

Although it completely depends on the child, I recommend using a set schedule for babies who are 3 to 4 months old.

By 4 months old, babies are able to stretch their wake windows a bit longer. Now, we can let your baby’s wake window guide your schedule. At this point, they are starting to take more structured naps (typically 3 naps at this age) and their body clocks are capable of adjusting to the same thing (feedings, playtime, sleep, etc.!) at the same time every day.

If you do use wake windows for a baby 5 months and older, it makes it really hard to plan out your day. Depending on the length of the nap, wake times and nap times will always be different.

What is the difference between a routine and a schedule?

A routine is the order in which your day goes. For example, a morning routine could be - wake up, milk, get dressed, breakfast and playtime. A routine is not usually based on time; they are just things that you tend to do on a regular basis. It becomes a schedule when we add specific times that these activities happen. Schedules are planned out and written down. (I like putting mine on the refrigerator! It can be helpful for both parents, grandparents, babysitters, etc.).

How do I set a schedule for my baby, toddler or preschooler?

Use this chart as a guide! All children are different, but this is typically what we see for sleep needs.

I recommend using your child’s appropriate wake window to create a set schedule for them. You will take into consideration how many daily hours of sleep they should be getting as well as how many naps a day they will need.

Then, you would add in feeding times (every 3 or 4 hours) and specific mealtimes. You could even schedule playtime, outside time, etc.

Once you have your schedule, you will “stick like glue” to the set times. In doing this, your child’s body clock will adjust and know when to expect their nap each day.

Try to stay on the timed schedule as best as you can. Remember, your baby doesn’t decide how the day goes – it is you, the parent, who makes the plans.

As a former teacher, I know that children thrive on a routine and a schedule. When they have a daily schedule and can expect when they will be eating, learning, sleeping or just playing, they are happier and healthier.

On top of that, it allows mom and dad to plan and schedule out their day as well. This helps when it comes to organizing lunch dates, doctor visits, etc. If you plan around your baby’s nap time, you won’t have a fussy or tired baby when you are out and about.

Of course things will come up like appointments, traveling, etc. If you have a set schedule, it will be easy for you to get your child right back on track afterwards.

Would you like help creating a schedule? Would you like to talk about your baby’s sleep needs? Contact me!