Module 15

Wake Window Quick-Reference Card

Age-appropriate wake windows to prevent over- and under-tiredness

Wake windows are the stretches of awake time between sleeps. Getting these right is the single biggest lever for easier naps and faster bedtime settling. Too long and your baby is overtired (wired, fussy, fights sleep). Too short and they're not tired enough (short naps, bedtime battles).

Age	Wake Window	Naps/Day	Total Daytime Sleep	Night Sleep	Signs of Tiredness
0-4 weeks	45-60 min	6-8	8-9 hours	8-9 hours	Staring, jerky movements, fussing
4-8 weeks	60-75 min	5-6	7-8 hours	8-9 hours	Yawning, turning away from stimulation
2 months	60-90 min	4-5	6-7 hours	9-10 hours	Eye rubbing, fussiness, zoning out
3 months	75-120 min	4-5	5-6 hours	10-11 hours	Decreased activity, clingy, whining
4 months	90-120 min	3-4	4-5 hours	10-12 hours	Rubbing eyes/ears, arching back
5-6 months	2-2.5 hours	3	3.5-4.5 hours	10-12 hours	Pulling ears, burying face, crankiness
7-8 months	2.5-3 hours	2-3	3-4 hours	10-12 hours	Clumsiness, losing interest in play
9-10 months	3-3.5 hours	2	2.5-3.5 hours	10-12 hours	Demanding to be held, rubbing eyes
11-12 months	3-4 hours	2	2-3 hours	10-12 hours	Fussy, irritable, uncoordinated

Morning vs. Evening

Wake windows tend to be shorter in the morning and longer before bed. A baby who wakes at 7am might need a nap by 8:15am, but their last wake window before bed could be 30-45 minutes longer than average for their age.

How to Use Wake Windows

1Note the time your baby wakes from their last sleep (nap or morning wake-up).
2Set a soft alarm for the START of their wake window range.
3At that point, start watching for tired cues. Don't wait for a yawn — earlier signs like staring and turning away count.
4Begin your pre-sleep routine when you see the first cue, or at the END of the wake window range, whichever comes first.
5Track what worked. If they fell asleep easily, that wake window was right. If they fought it for 20+ minutes, try extending by 10-15 minutes next time.

Important

These are guidelines, not rules. Some babies consistently run shorter or longer than average. Track your own baby's patterns for 3-5 days and adjust from there. The best wake window is the one that results in your baby falling asleep within 10-15 minutes without a meltdown.

Common Wake Window Mistakes

Undertired Signs

✓Playing happily in the crib
✓Taking 30+ minutes to fall asleep
✓Short naps (under 30 minutes)
✓Not fussing — just awake
✓Babbling/rolling instead of sleeping

Overtired Signs

✗Hysterical crying at sleep time
✗Falls asleep in under 5 minutes
✗Wakes 30-45 minutes later screaming
✗Frequent night wakes
✗Early morning waking (before 6am)