Free guide
Wake windows, age by age.
A printable reference from Lindsay + Aly, certified pediatric sleep consultants. Stick it on the fridge or save it to your phone.
Wake windows are the amount of time your baby is awake between sleeps — and getting them right is the single biggest lever for naps that actually stick. Too short and your baby goes into the crib not tired enough; too long and they’re overtired, which makes everything harder.
The chart is a starting point, not a script. Every baby is a little different, and your job is to watch your own. But starting from the right ballpark saves a lot of guessing.
What’s inside
- Wake-window targets for every age band, newborn through toddler
- Total daily sleep and nap counts by age — what to expect, what to aim for
- Sleepy cues vs. tired cues vs. overtired cues — a quick visual reference so you can read your baby
- A short note on why the first nap of the day is the special case most parents miss
Send me the chart
Behavioral advice, not medical. Please consult your pediatrician if you have any medical concerns.