October 3, 2023
Dependent on their age, infants and young children need a certain amount of sleep during the day and night. Day sleep is particularly important to avoid your child becoming overtired and overstimulated. Quality naps (of at least one completed sleep cycle) give their little brains the ability to develop optimally (which they do during times of rest) and prepare them for better night rest.
Rule of thumb: The younger your baby, the shorter the awake windows.
It is therefore important that you pay attention to the clock, while also keeping an eye on your child’s sleepy signs (yawning, rubbing their eyes, turning their head away). The moment you see your child becoming tired, it is time for bed – this particular moment where you see the sleepy cues combined with their estimated awake time nearing its end is the perfect moment to drift off easily.
The better your child sleeps during the day, the better they will sleep at night.
Babies and toddlers experience different phases of sleep, including light sleep, deep sleep, and rapid eye movement (REM) sleep. These phases are crucial for their growth, brain development, and overall well-being. However, the duration of wakefulness between these sleep phases is equally important. The concept of awake windows is rooted in the understanding that children have a limited capacity to stay awake before becoming overtired, which can lead to overall sleep challenges and a very cranky and unhappy child. Read more on Sleep Science in this article.
It is important to note that awake windows vary depending on your child's age and developmental stage. Here's a general guideline for ideal awake windows:
Newborns have short awake windows, usually ranging from 45 minutes to 1 hour. They tire easily and need frequent naps throughout the day to ensure they are getting adequate rest. Newborns sleep for a good portion of the day. The moments they are awake are usually filled with feeding, changing and a bit of cuddling before they are ready to sleep again.
As infants grow, their awake windows extend slightly. They can typically stay awake for around 1 to 2 hours before needing to sleep again. During this phase, they usually take 3-4 naps a day.
Babies within this age range can handle longer awake windows of about 2-3 hours. They usually take 2-3 naps a day, gradually transitioning from 3 naps to 2 naps as they reach the 9-10 month mark.
The awake window between the last nap of the day and bedtime should be on the shorter side (maximum 2 to 3 hours).
Toddlers generally have awake windows of around 3-5 hours. Most toddlers transition to a single afternoon nap by the age of 15 to 18 months, which they may continue until around age 3 or some even longer.
Note: These are general guidelines but as every child is different, also their sleep needs may vary from more to less than indicated. Pay close attention to your child and respond to their sleepy cues by offering them the opportunity to sleep.
Circadian rhythms, often referred to as the "body clock," play a significant role in regulating sleep-wake cycles. These rhythms are influenced by external cues such as light and darkness. Understanding and respecting a child's natural circadian rhythm can greatly aid in establishing an effective sleep routine. Also check out my article on the science of sleep for more information.
In addition to awake windows, it is important to have a general understanding of the ideal nap lengths for babies and toddlers.
Newborn sleep is still in full development and naps can seem erratic. Newborn babies nap frequently throughout the day with only short intervals of wakefulness. Naps can last from as short as 30 minutes to 2 hours or even longer.
Eventually, you want to gently guide your newborn to sleeping for longer stretches at night instead of during the day. And in addition, you want to make sure your newborn baby feeds regularly. For this reason, do not let your baby sleep for longer than 3 hours during the day. It may take away from their sleep pressure at night.
In this early phase of life, your baby still needs to adjust to the day / night rhythm. It is important that you help your baby adjust to being (more) awake during the day and sleep longer stretches at night. You can read more about how you can support your baby in finding their day/night rhythm here.
As infants enter the 3-6 month phase, they typically take 3-4 naps a day. You may also see longer naps more frequently.
It is in this phase that your baby can learn to connect two sleep cycles (each of which lasting 45-50 minutes) and transitioning from one cycle to another without waking up completely. It is at that stage where they reach deep sleep – the most restorative kind of sleep during which most brain development is observed.
You can support your baby by trying to soothe them back to sleep should they wake after 45 minutes. It is also at this time that you start introducing a short nap routine with 2 or 3 activities that you do before every nap in the same order. For example: closing the curtains, putting the pajamas on, sing a song.
Babies can recognize these cues and it helps the development of their circadian rhythm.
Between 6-12 months, babies take 2 to 3 naps a day. Usually, you will see that your baby is ready for their first nap of the day relatively soon after waking up (often within 2 hours after waking up). The third nap (which is often just a powernap of 30 to 45 minutes) helps bridging the otherwise longer stretch until bedtime.
Around 8 to 9 months, babies naturally transition from 3 to 2 naps a day of around 90 to 120 minutes each. Like described above, your child will benefit from longer stretches of sleep (ideally 1 hour or longer) as this will lead them into deep sleep, the most restorative type of sleep.
I fully understand that it is not always easy and that many, many times naps are on the short side and never seem to extend. Don’t worry too much about it; as your child develops, so will their ability to sleep for longer stretches.
Around the age of 15 to 18 months, most toddlers transition to 1 nap – which can last anywhere between 1 and 3 hours. It's important to strike a balance between providing enough nap time and ensuring they're still tired at bedtime. Always watch your child carefully and respond to their sleepy cues.
Creating an environment conducive to sleep is equally important as understanding awake windows and ideal nap lengths. Here are some tips for establishing a healthy sleep environment:
Consistent Bedtime Routine: Implement a soothing bedtime routine that signals to your child that it's time to wind down. This can include activities like reading a book, taking a warm bath, or listening to calming music.
Dark and Quiet Room: Ensure the sleep environment is dark, quiet, and comfortable. Consider using blackout curtains to block out external light and using white noise machines to mask any disruptive sounds.
Comfortable Sleep Space: Use a comfortable and safe crib or bed for your child. Keep the room at a moderate temperature to prevent overheating or being too cold. Help them feel safe in their room by making it “their” room, spending time there, cuddling up etc.
Limit Screen Time: Avoid screen time close to bedtime, as the blue light emitted by screens can interfere with the body's production of melatonin, a hormone that regulates sleep.
While general guidelines for awake windows and nap times exist, it's important to recognize that every child is unique. Some babies may naturally have shorter wakefulness windows, while others may need longer naps. Always observe your child's behavior and cues to make necessary adjustments to their sleep routine.
Understanding the ideal awake windows and nap lengths for your baby or toddler is important for fostering healthy sleep patterns. By aligning sleep routines with your child's developmental stage and natural circadian rhythms, you can help ensure that your little ones get the rest they need to thrive. Remember that flexibility and attentiveness to individual needs are key, and creating a peaceful sleep environment can greatly contribute to a well-rested and content child.
Start with something simple yet powerful: Read in this free ebook about the 5 things you should change in your child's bedroom to sleep better tonight.
Vanessa De Malmazet is the founder of Like Dreaming - Sleep Coaching practice for babies and toddlers. When Vanessa is not working with her clients, she loves dancing and digging sand castles with her kids on the beach in front of her house.
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