Here’s a sample awake window chart for newborns, babies, and toddlers with a 7:00 AM wake-up and 8:00 PM bedtime, including the number of naps and approximate timings.
Newborns (0-3 months)
Wake Windows: 45 minutes to 1.5 hours
Total Sleep: 14-17 hours a day (including naps and overnight sleep)
Time | Activity/Notes |
7:00 AM | Wake up, feeding, diaper change |
8:00 AM | Nap (1-1.5 hours) |
9:30 AM | Wake up, feeding, play |
10:30 AM | Nap (1-1.5 hours) |
12:00 PM | Wake up, feeding, play |
1:00 PM | Nap (1-1.5 hours) |
2:30 PM | Wake up, feeding, play |
3:30 PM | Nap (1-1.5 hours) |
5:00 PM | Wake up, feeding, play |
6:00 PM | Nap (short 30-45 minute cat nap) |
6:45 PM | Wake up, feeding, play |
8:00 PM | Bedtime routine (feeding, rocking) |
Babies (3-6 months)
Wake Windows: 1.5 to 2 hours
Total Sleep: 14-16 hours a day (including naps)
Time | Activity/Notes |
7:00 AM | Wake up, feeding, diaper change |
8:00 AM | Nap (1.5-2 hours) |
10:00 AM | Wake up, feeding, play |
11:30 AM | Nap (1.5-2 hours) |
1:00 PM | Wake up, feeding, play |
2:30 PM | Nap (1.5 hours) |
4:00 PM | Wake up, feeding, play |
5:30 PM | Nap (short 30-45 minute cat nap) |
6:15 PM | Wake up, feeding, play |
8:00 PM | Bedtime routine (feeding, calming) |
Babies (6-12 months)
Wake Windows: 2 to 4 hours
Total Sleep: 14-15 hours a day (including naps)
Time | Activity |
7:00 AM | Wake Up & Feed |
7:30 - 8:00 AM | Playtime & Tummy Time |
9:00 - 10:00 AM | Nap 1 (1-1.5 hours) |
10:00 AM | Wake Up & Feed |
12:00 PM - 1:00 PM | Nap 2 (1-1.5 hours) |
1:00 PM | Wake Up & Feed |
3:30 - 4:00 PM | Nap 3 (30-45 minutes) |
4:00 PM | Wake Up & Feed |
5:00 PM | Dinner (if eating solids) |
6:00 - 7:00 PM | Playtime & Wind Down |
7:30 PM | Final Feed & Bedtime Routine |
8:00 PM | Bedtime |
Toddlers (12-18 months)
Wake Windows: 3 to 4 hours
Total Sleep: 12-14 hours a day (including naps)
Time | Activity/Notes |
7:00 AM | Wake up, breakfast, diaper change |
8:00 AM | Playtime, activity, learning |
11:00 AM | Nap (1.5-2 hours) |
1:00 PM | Wake up, lunch, outdoor play |
2:00 PM | Playtime, learning, reading |
4:30 PM | Nap (30 minutes - 1 hour) |
5:30 PM | Wake up, snack, play |
7:00 PM | Dinner, bedtime routine (bath, quiet play) |
8:00 PM | Bedtime |
To be Precise, here is the wake window chart for all months;
Key Points to Remember:
Newborns (0-3 months) will often sleep in 4-6 naps during the day with shorter wake windows (45 minutes to 1.5 hours).
Babies (3-6 months) will have longer wake windows and slightly longer naps (1.5-2 hours).
Babies (6-12 months) will have slightly longer wake windows and longer naps (1.5-2 hours).
Toddlers (12-18 months) will need 1-2 naps during the day with a longer, more consolidated awake time between naps (up to 4 hours).
As they grow, babies gradually increase their awake windows and begin to consolidate naps until they transition to only one nap by around 18 months.
NOT SURE WHERE TO START?
Take my Baby sleep program and i will guide you on how to let your baby to sleep from 2 hours to 6-8-10 hours stretch in 2 weeks.
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