Wake Windows Generator
Tamara
Pediatric Sleep Consultant
May 30, 2025
Don't let overtired chaos rule your day.
Wake windows are the secret ingredient to better sleep. Sticking to age-appropriate wake times is one of the most important factors in helping your child sleep well — it prevents them from being overtired or undertired. Pop in your child's age below and let our clever little tool do the maths for you. Because guesswork is so last week.
Wake Windows
Try to follow the recommendations below:
Your child should have 11.5-15 hours of sleep within a 24-hour period.
Aim to wake your child up at the same time each day, ideally before 8 a.m. You can allow for some flexibility, with a +/- 30-minute deviation.
Your child should take one long nap a day, lasting 1.5 to 3 hours. If you start with 3 hours, reduce the nap by 15 minutes every 5 days if the child resists bedtime. Make sure that the nap is not on the go.
Wake windows range between 4 and 6 hours and can look like this: 6/4, 6/4 or 5/5h.
We recommend that nights should last 11 to 12 hours until your child is 6 years old.
Ideal bedtime is between 18:00 and 20:00.
Select your wake up time
Proposed schedule 18-24 months
| Wake up time | 07:00 |
| Nap 1 | 12:00 - 14:00 |
| Bedtime | 19:00 |
Your Personalised Sleep Assessment
Finding the right wake windows is just one piece of the puzzle when it comes to fixing your child's exhausting sleep habits. Try our sleep assessment tool to discover what else can be adjusted to help both you and your child finally get the sleep of your dreams.
Real Talk from Real Parents
Easy Solutions Without Judgment
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Custom Weekly Program That's Easy to Follow
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Ready to solve this problem once and for all? Take the first step toward a better experience today.
Give your child – and yourself – the sleep you deserve. No endless googling or second-guessing, just simple plans and tips that work.
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