What's the difference between awake windows and sleep routine?
Baby sleep patterns can sometimes feel like a mystery, add in sleep deprivation and the fact that your little one's needs are constantly changing, and it is not surprising that sleep is one of the most talked about topics as a new parent. However, knowledge is power, and we believe that the more you understand the biological foundations of sleep, the healthier and happier your family will be.
With that said, the information on infant sleep can be overwhelming. Awake windows, schedules, sleep routines…what is the difference, and how do you make it work for your unique kiddo.
We hear your frustration momma, and we are going to break it down for you here.
What are awake windows?
Awake windows are the periods of time your baby is awake between each nap and nighttime sleep. These windows play an essential role in your child's ability to fall and stay asleep. Your little one's capacity to remain awake is determined by their age and developmental level.
Following your baby's awake windows allows you to ensure that they are awake long enough between naps to be tired and determine when to put them down for sleep to prevent them from becoming overtired.
Babies and toddlers can become overtired easily, resulting in an increase in the stress hormone cortisol, which makes it harder for them to fall asleep. Unfortunately, parents can sometimes become fixated on the time on the clock that they end up putting their little one's down when they are under tired or overtired.
Your baby's awake windows will shift as they get older, so it is important to stay flexible and follow a loose schedule led by your child's developmental needs.
Here are our recommended awake windows by age:
0-3 months- 60-90 minutes,
4-6 months- 1.5-2.5 hours
7-9 months- 2-3/3.5 hours
10-12 months- 2-4 hours (morning can still be short)
13-14 months- 2.5-4.5 hours
15-18 months- 4.5-5.5 hours (try to follow a schedule at this age)
Remember that every child is unique, and the windows may vary depending on how long your baby's naps are and how rested they are from night sleep.
How to identify your baby's awake windows
The first thing to keep in mind when identifying your baby's awake windows is that every child will fall on different ends of the spectrum, which is why our recommendations provide a range. It is essential to use the recommendations as a guide in combination with your child's sleepy cues.
Common sleepy cues for infants include:
Rubbing their ears or eyes
Fussing or crying
Yawning
Moving their head from side to side
Arching their back
Having a dazed or glazed-over look
Refusing to eat
If your little one is showing two to three of these signs and it's close to or within an appropriate awake window, start their sleep routine and put them down for sleep.
In addition, to help your weary mind, it can be useful to use a tracking app to identify your baby's awake windows. In fact, a baby tracking app not only helps you record sleep but also feedings, pumping, diaper changes, and more. There are many great apps to choose from, but we love BabyTracker and Huckleberry.
What is a sleep routine?
A sleep routine is when your child follows similar activities in roughly the same order before they go to sleep. This routine helps signal to your little one that it is time to wind down and assists them in falling asleep more easily. Research has shown that consistent sleep routines are associated with increased sleep duration, fewer night awakenings, and reduced sleep onset time.
Here are some calming activities to try adding to your little one's sleep routine:
Bath time and massage
Reading a book
Prayer or a song
Cuddles or rocking
White noise
Starting early
Although your little one's sleep patterns and developmental needs will change with age, introducing a consistent routine from the start establishes strong sleep foundations that will benefit your child for many years to come.
Routines also provide a sense of security and assist in developing important self-regulation skills that your kiddo will need to successfully fall asleep on their own.
Nap time vs. Bedtime
Parents often implement a bedtime routine for their little one but don't always follow a routine for naps. We get it, the days can be hectic, and you are not always able to carry out a routine. With that said, when you are at home and time permits, try creating a shortened version of your bedtime routine before your baby's naps. Ensure you leave enough time in your little one's awake window to implement the routine and enjoy the opportunity to connect and spend some quiet time together.
Sleep environment
Your baby needs a calm environment to drift off to sleep successfully. So keep your little one's room dark and free of distractions, and ensure the temperature is appropriate. Adding white noise can also be beneficial in signaling that it is time to wind down and go to sleep.
Getting better sleep
Awake windows and sleep routines can feel overwhelming at first, and your little one's sleep patterns are always changing, particularly in the first year. Be kind to yourself, enjoy the journey and remember that consistency is key. Finally, don't be afraid to reach out for help. We offer one-on-one personalized coaching sessions or check out our virtual classes and ebook sleep guides for self-guided support.
Contact My Sweet Sleeper today and let us help you and your family sleep more sweetly.
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