Wake windows: why I don't use them, and what I do instead

If you've googled anything about baby sleep, you've met wake windows. They're charts telling you exactly how long your baby should be awake between sleeps at each age: 90 minutes at this age, two and a half hours at that one.

I don't use them with any of the families I work with. Here's why, and what I do instead.

The short answer: there isn't good research behind the specific numbers on wake window charts, and every baby is different. Instead, I look at your little one's sleep across the full 24 hours and their own natural rhythm, and build the day around that.

What are wake windows?

A wake window is the stretch of time a baby is awake between one sleep and the next. The idea is that if you put your baby down at the "right" moment, they'll fall asleep easily and sleep well. Too early and they won't be tired enough. Too late and they'll be overtired.

It sounds sensible, and I understand why so many parents cling to them. When you're exhausted, a number feels like something solid to hold on to.

Why I don't use wake windows

The numbers aren't evidence based. Look at three different wake window charts and you'll find three different sets of numbers for the same age. That's because they're not drawn from research. They're rough averages that have been passed around until they look like rules.

Your baby isn't an average. Some littles are happy awake for longer. Some need to sleep sooner. Temperament, how well they slept last time, how busy the morning was and even the weather can all make a difference. That can change from one day to the next.

They turn your day into a countdown. I've worked with so many parents who were watching the clock instead of their baby, rushing home from the park or waking a sleeping baby in the car because "the window" said so. That's a lot of pressure, and it doesn't leave much room for real life.

They only look at one small piece. A wake window looks at the gap before one sleep. It ignores the bigger picture: how much your little one sleeps across the whole day and night, and when their body naturally wants to sleep.

What I do instead

I look at the full 24 hours. Every little one needs a certain amount of sleep across the day and night, and that amount varies from child to child. Looking at the whole picture, over several days, shows me far more than any single gap between naps.

I work with their natural rhythm. Two things drive sleep. One is sleep pressure, which builds the longer we're awake. The other is the body clock, which makes us sleepier at certain times of day. When a plan works with both, sleep gets easier.

I use a few anchors, not a timetable. A consistent get-up time and a consistent bedtime do a lot of the heavy lifting. Naps can then flex around your day, whether that's a cot nap at home or a pram nap on the way to toddler group.

I watch the baby, not the clock. Tired signs are different for every little one. Some go quiet and stare, some get busier. Once you know your own baby's signs, you'll trust yourself far more than any chart.

I use real data. The families I work with log sleep in my app, Littles Baby Tracker, so we can see patterns over days rather than guessing from one bad afternoon.

So should I ignore the clock completely?

Not completely. Rough timings are useful, especially for anchors like wake-up time and bedtime. The difference is that the timings come from your little one, not from a chart written for someone else's baby.

Frequently asked questions

Are wake windows evidence based?

The specific numbers on wake window charts aren't based on good research, which is why different charts give different numbers for the same age. What is well understood is that sleep is driven by sleep pressure and the body clock, and that every little one's needs are individual.

What should I use instead of wake windows?

Look at your little one's total sleep across 24 hours, keep get-up time and bedtime consistent, and follow their tired signs for naps.

My baby fights every nap. Does that mean I've got the timing wrong?

Not necessarily. It could be the timing, but it could also be how they're falling asleep, their environment, or just a developmental leap. This is exactly the kind of thing that's much easier to untangle with someone looking at the whole picture.

Want some help?

If you're tired of watching the clock, my 1:1 sleep support builds a plan around your little one's own rhythm, with three weeks of WhatsApp support for both parents. Book a free 15-minute sleep chat to see if it's right for you.

Becca x