Do babies sleep better in darkness?
Owls, badgers, babies. Three rather different creatures, but all with one common trait — a love of the dark.
Babies are little bundles of instinct, and one of the things they’re instinctively hardwired for is the circadian rhythm — the body’s natural sleep-wake cycle, which is influenced by light and darkness.
While this instinct takes time to develop — usually only emerging at around 2-3 months of age and taking a year or longer to mature fully — a dark environment can encourage the release of melatonin (the “sleep hormone”), often helping to set a foundation for better, more restful sleep.
When your baby first enters the world, their pineal gland isn’t fully formed — and produces no melatonin whatsoever until around 2 months of age. Low melatonin means more erratic sleep patterns, but because melatonin release is triggered by darkness, you’ll often find that your tot is far more likely to drift off when they’re in a pitch-black room.
Should newborn daytime naps be in the dark?
While it’s super simple to create a dark, cocoon-like nest for your little one in the evening, is it completely necessary to give your newborn a pitch black sleep environment during their daytime nap?
Well, no — not really. Because they haven’t yet fully developed a circadian rhythm, daytime and nighttime mean very little to your newborn. Therefore it’s not essential to ensure their daytime naps take place in complete darkness — although you may find that a dark room helps them settle and promotes better quality sleep.
More important than whether they nap in darkness or the light is regulating the amount of sleep they have during the day, and especially making sure they’re not taking very long naps in complete darkness — as this can have a detrimental effect on their nighttime sleep.
It’s also essential to make sure they’re exposed to plenty of natural light during waking hours. You should avoid directly exposing them to sunlight, of course, but spending time outside and letting natural light into their room when they wake up can help promote the normal development of their circadian rhythm.
What is day/night confusion?
As the name suggests, day and night confusion is when your newborn has their sleep-wake schedule flipped: they’re bright-eyed and bushy-tailed in the middle of the night (joys!), and ready for long snoozes when the sun’s up — the latter of which is likely to provide some common ground between the two of you!
This is normal in newborns, as their circadian rhythm is still maturing. As we mentioned above, babies are born with no concept of day or night, so the answer isn't to force them to sleep in a light room so they “know it’s not night time”.
Signs your baby may have day and night confusion:
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Active and alert at night: Your baby is wide awake when the rest of the household is winding down.
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Restless daytime naps: They’re easily disturbed or seem disinterested in sleeping during the day.
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Long, deep sleeps during the day: While short naps are common, some babies with day/night confusion may sleep for longer stretches in daylight.
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Frequent nighttime wake-ups: They’re waking every hour or two at night, even when they seem content.
How can you help your newborn with their day and night confusion?
First off, resist the urge to try and “teach” your newborn the difference between night and day. Day/night confusion all comes down to the fact that your baby’s circadian rhythm is still developing. The best way to help them is by regulating the amount of time they sleep during daylight hours — avoiding long naps in a pitch-black room, for example.
It might seem cruel — and peace-destroying, especially if you’re counting on a few precious minutes of me-time — but the most effective way to beat day/night confusion is to wake your baby up from daytime naps if they go on for too long (i.e. over 2 hours).
This works for two reasons: firstly, it means they’ll be awake for longer and exposed to more natural light during the day (which can help their circadian rhythm develop naturally), and secondly, it gives them more opportunities for daytime feeds, reducing the chance they’ll wake up hungry at night.
In short, make sure your tot has shorter nap times and gets more milk in daylight hours, and gradually their slumber-based confusion should correct itself.
You can also try:
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Letting your baby spend more of their daylight hours outside (getting out in the mornings can be especially helpful, even if the weather is cloudy or overcast).
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Making sure their awake time is both bright and interactive.
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Keeping their room as dark as possible during the evenings — keep night feeds and diaper changes at night quiet and “boring”, using a low light or amber-based light.
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Playing white noise while they sleep at night.
Tips for restful daytime naps
Whether your baby naps in a darkened space or you let a little natural light into their room while they sleep during the day, there are plenty of other ways to encourage a healthy nap routine. Here are a few more ways to help your tot drift off for a daytime nap:
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Keep a consistent nap space: If possible, let your baby nap in the same spot where they sleep at night. Familiarity can help them settle.
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Try swaddling: Many newborns feel secure when swaddled, which can help them stay asleep (but remember to stop swaddling once they start rolling, and always follow safe swaddling guidelines).
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Know their “wake windows”: Babies can only stay awake for so long before they get overtired. Wake windows can vary from baby to baby, but newborns generally need a nap every 45-60 minutes. For more information, read our dedicated guide to wake windows.
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Don’t obsess over darkness: While a dim room can help, especially for light-sensitive babies, a bit of natural light during the day is fine for short naps. As long as your little one’s not consistently dozing through the day and yelling the house down at night, it’s best not to overanalyze!
Whether your little one prefers to nap in complete darkness or is happy to sleep with a little natural light peeking through their curtains, it’s less about whether their sleep environment is light or dark and more about finding what’s best for them — and for you.
Our best advice? Try to avoid putting them down for extended daytime naps in a dark room, make sure they’re exposed to plenty of natural light during their daytime wake windows, and — most important of all — go with your gut.
Reviewed by Rosey Davidson, Sleep Consultant, founder & CEO, in November 2024.