When do you add awake time or limit day sleep?
Sleep training involves establishing a healthy sleep pattern for your child. It includes optimized sleep environment, consistent bedtime routines, a designated wake up time, and encouraging your child to fall asleep independently.
Sleep needs vary by age, and it's essential to consider this when structuring a child's sleep schedule.
Wake windows are the time your child is awake between sleeps. The length of the wake windows changes drastically as the baby gets older. For newborn babies, the length of their standard wake window is short; it can be as short as 45 minutes. By age 1 year old, you’ll find your toddler can easily stay awake for 3.5-4 hours!
Read more about wake times and schedules in these blogs:
So how do you know when to add awake time or limit day sleep? Babies and toddlers need a certain amount of daytime sleep (naps) for optimal growth and development. Generally, you wouldn't want to cut daytime sleep unless your child is getting too much sleep overall, including their nighttime sleep, and it's affecting their ability to sleep at night.
When to Adjust
If your child is taking longer than 15 mins to fall asleep
if they are waking up in the middle of the night for long periods (read about split nights)
If they are having early mornings
Sleep happens best between 6pm-8pm - 6am-8am.
If your child is already maxed out in wake times, it is time to cut their day time sleep instead of adding more wake time.
For example, if they are on total wake time of 11 hours (6/5 schedule):
Sample Schedule:
7am out of crib
1-3pm nap
8pm bedtime
Instead of adding more wake time and having a later bedtime, I will suggest cutting day time to sleep to 1.5 hour instead 2 hours.
However, if your child is 5.5 months old and on 3 naps with wake windows of:
2.25/2.25/2.25/2.25
If they need a schedule change, instead of cutting daytime sleep, I would suggest adding more wake time:
2.25/2.5/2.5/2.25
If there is room in the schedule to add more wake time that is developmentally appropriate for their age and bedtime is no later than 8pm, you will add more wake time. If wake time is already maxed out and bedtime is at 8pm, you will cut daytime sleep!
If your child is having trouble sleeping at night (long time falling asleep, waking up in the middle of the night, having early morning wake ups), look at their total sleep in a 24-hour period. If they're getting too much sleep during the day, reduce nap time. If they're not getting enough sleep overall, you might need to add more wake time. Remember each child is different and may not fit perfectly into these wake times and or suggestions!
Still unsure when to add awake time or limit day sleep for your child? Check out the schedules support package!
