Wake Window Calculator
Select your baby's age and morning wake time to see age-appropriate wake windows and a sample schedule
How old is your baby?
Select the age band that best fits
What are wake windows?
Wake windows are the periods of time your baby is awake between sleeps. Getting them right is one of the most impactful things you can do for your baby's sleep — because both overtiredness and undertiredness make it harder to fall asleep and stay asleep.
Wake windows change as your baby grows. A newborn might only manage 45 minutes of awake time, while a toddler can handle 5–6 hours. The key is matching your baby's awake time to their age and individual needs.
How to use this calculator
- 1. Select your baby's age band above
- 2. See the recommended wake window range for their age
- 3. Enter your baby's morning wake time to generate a sample schedule
- 4. Use the schedule as a starting point — and always watch for sleepy cues
Wake windows by age — quick reference
| Age | Wake window | Naps |
|---|---|---|
| 0–2 months | 45–90 min | 4–6 naps |
| 2–4 months | 1–2 hours | 4–5 naps |
| 4–6 months | 1.5–2.5 hours | 3–4 naps |
| 6–9 months | 2–3 hours | 2–3 naps |
| 9–12 months | 2.5–3.5 hours | 2 naps |
| 12–18 months | 3–4.5 hours | 1–2 naps |
| 18–24 months | 4.5–5.5 hours | 1 nap |
| 2–3 years | 5–6+ hours | 0–1 nap |
These are general ranges based on current evidence and NHS guidelines. Every baby is different. Always combine wake windows with sleepy cues — yawning, eye-rubbing, and fussing are your best indicators.
Common questions about wake windows
What are wake windows for babies?
Wake windows are the periods of time your baby is awake between sleeps. They vary by age — newborns can only handle 45–90 minutes awake, while toddlers can manage 5–6 hours. Getting wake windows right helps prevent overtiredness and undertiredness, both of which can make sleep harder.
How long should a 6 month old be awake between naps?
Most 6-month-olds do well with wake windows of 2–3 hours between naps. The first wake window of the day is usually the shortest (around 2 hours), and the last one before bedtime is the longest (around 3 hours). Always combine wake windows with your baby's sleepy cues.
Are wake windows more important than sleepy cues?
Neither one alone is enough — use both together. Wake windows give you a rough guide for when to start watching for cues. Sleepy cues (yawning, eye-rubbing, fussing) tell you your baby is actually ready. Think of wake windows as the 'when to look' and cues as the 'when to act'.
When should babies drop from 3 naps to 2?
Most babies transition from 3 naps to 2 between 6 and 9 months. Signs they're ready include: consistently fighting the third nap, taking longer to fall asleep, and the third nap pushing bedtime too late. The transition usually takes 1–2 weeks.
Need personalised help?
Wake windows are a great start, but every baby is different. If sleep is still a struggle, we can help with a plan built around your baby.