The secret to healthy baby sleep habits

Sleep expert Annette Faamausili shares what 'awake windows' are in the world of baby sleep and why they may be useful.

Navigating your baby’s sleep can feel overwhelming, especially in the early days. How long should your little one be awake? When is the best time for a nap? The secret to setting up healthy sleep habits often begins with one simple concept. Enter, awake windows! 

WHAT ARE AWAKE WINDOWS?

Awake windows refer to the period your baby is awake between naps or before bedtime. These windows play a role in ensuring your baby gets the right balance of awake time and rest throughout the day. When your baby has been awake for an appropriate length of time, they’re more likely to fall asleep easily, stay asleep longer, and wake feeling well-rested.

WHY ARE THEY IMPORTANT?

1. They help prevent overtiredness
   Staying awake too long can lead to overtiredness. When this happens, your baby’s cortisol levels rise, making it harder for them to fall asleep and stay asleep. Overtired babies can be fussier, harder to settle, and more likely to have broken or short naps.
2. They help avoid under-tiredness
   On the flip side, if your baby hasn’t been awake long enough, they might not have built up enough sleep pressure to fall asleep. This can lead to short, poor-quality naps and difficulty settling.
3. They promote deeper, more restorative sleep
   When your baby is put down to sleep at the right time, neither too early nor too late, they are more likely to drift off calmly and sleep for longer stretches, during the day and at night.

SUGGESTED AWAKE WINDOWS BY AGE

Every baby is different. If your little one seems cranky or struggles to stay awake, aim for the shorter end of the range. If they are happy, engaged, and energetic, they may be ready to stretch toward the longer end. You know your baby best!

WHAT ABOUT TIRED SIGNS?

While tired signs like yawning, eye rubbing, and fussiness, can be helpful, they’re not always reliable. Babies often show signs of tiredness after just an hour or so of being awake, which might simply reflect a natural dip in energy rather than a genuine need for sleep.

That’s why it’s important to watch both the clock and your baby’s cues. By combining an understanding of awake windows with your baby’s signals, you can find their 'sweet spot' for sleep and help them rest better throughout the day.

TIPS FOR MANAGING AWAKE WINDOWS

• Expose your baby to natural light
  Daylight, especially in the morning, helps set your baby’s body clock. Light exposure stimulates serotonin, which later converts to melatonin (the sleep hormone). Go for a walk, sit under a tree, or simply place your baby by a light filled window during play time.
• Create a short wind down period
  Use a consistent pre-nap routine (for example – close the curtains, play white noise, read a book, zip into the sleep sack). This helps your baby recognise that sleep is coming and prepares their body and mind to rest.
• Avoid overstimulation before naps
  Especially for younger babies, too much stimulation near the end of an awake window can make it harder for them to wind down. Keep the last 15 minutes calm and predictable.
• Encourage interactive, engaging play
  During awake time, support your baby’s development with music, books, sensory play, and connection. Active play during awake windows helps build healthy sleep pressure for the next nap. 

By tuning into awake windows, you’ll be better equipped to support your baby’s natural sleep rhythms, leading to easier settling, longer naps, and a more rested family.

Annette Faamausili is a baby and child sleep expert and has been advising and supporting parents since 2001. She trained and qualified in the NHS, UK, and moved to New Zealand with her Samoan husband and family in 2011. Annette has three children and lives on the beautiful Whangaparaoa Peninsula in Auckland. Find her at serenesleep.co.nz.