Good Night, Baby · Bonus 5

Sleep Window Cheat Sheet

A quick reference for how long your baby can comfortably stay awake between sleeps

2-Minute Read · Fridge-Ready

"More awake time doesn't always mean more sleep. Use this as a guide, not a rigid rule."

What Is a Sleep Window?

The stretch of time baby stays awake between two rest periods.

🌅 Wakes up

→

⏰ Awake time

→

😴 Next nap

Window Too Short

Baby isn't sleepy enough

Trouble falling asleep

Short nap

Window Too Long

Overtiredness

Increased fussiness

Harder to relax

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Awake Windows by Age

Always adjust based on your baby's individual signs.

Age	Approx. Awake Time
0–3 months	45–120 minutes
3–6 months	1.5–3 hours
6–9 months	2–3.5 hours
9–12 months	2.5–4 hours
12–18 months	3–5 hours

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How to Use the Table

Three simple steps.

Note the wake-up time

When did baby wake up from the last sleep?

e.g. 07:00 — woke up

Check the right window

Find the age range above and its awake-time estimate.

6-month-old → about 2–3 hours awake

Start the wind-down before overtiredness

Begin the routine a little before the window closes.

07:00 woke up → 09:00–10:00 possible nap opportunity

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Signs the Window May Need Adjusting

Tap anything that sounds familiar.

Maybe Too Short

Playful and energetic at nap time

Refuses to sleep

Takes a long time to fall asleep

Very short naps

Maybe Too Long

Very irritable before sleep

Cries during the routine

Seems hyperactive near bedtime

Hard to calm down

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My Baby's Own Window

Fill this in and revisit as baby grows.

Age

Usual wake time

Wakes up

Routine starts

Falls asleep

When sleep goes best

When it's hardest

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Quick Guide for Hard Days

When things don't go to plan.

If a nap was short

Watch for sleep signs

Avoid overstimulation

Adjust the next sleep opportunity

If baby slept more than usual

Recovering from a tough night?

Going through a developmental leap?

Is the nighttime schedule still on track?

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✦ Remember

Common Mistakes

"More awake time doesn't always mean more sleep."

"An overtired baby can have more trouble falling asleep."

"Use the table as a guide, not a strict rule."

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✦ Bonus Card

Stick-on-the-Fridge Card

Before trying for a nap.

☀ Before I Try a Nap

How long has baby been awake?

Are they showing sleep signs?

Is the environment ready?

Has the routine started?