Dark Room for Daytime Naps
Where should my baby nap during the day!? Is it really that important for it to be dark?
It is! This blog will cover all the reasons daytime naps should be in the dark but also, when you can get away with NOT using dark for naps. There is a balance! (You guys know I’m all about balance!)
Sleep is controlled by sleep hormones (melatonin) and in order to trigger the sleep hormones, we need both dark and light. This is what sets their circadian rhythm.
The difference between daylight and darkness (light exposure) sets their biological clock to waking and sleeping around the same times each day.
This is great for developing naps! Conditioning their bodies to sleeping around the same times primes their hormone production thus improving overall sleep.
But when does this matter?
Should newborn sleep in dark room?
As a newborn, we want to keep days light and nights dark. This is because they have an underdeveloped pineal gland and are not yet producing sleep hormones.
Light exposure is the only thing telling them the literal difference between day night (considering they were in total darkness for 9 months).
However, once they do start producing sleep hormones, they also start to become more aware of the world around them. This occurs around 8-12 weeks.
When that happens, they start to need the dark room in order to sleep well.
If your child is not dealing with any day/night confusion (usually you can tell by how solid their night sleep is) then you can start naps in a dark environment whenever you want. If nights start to deteriorate, then you can try naps in the light again until nights come back together (just something to troubleshoot if you have a new baby!)
Because they are not highly motivated to sleep, anything they see will become a distraction to them. Meaning they won’t go to sleep as easily!
Having a dark room (like literally a cave) makes it so boring that their only option is to sleep! Win win.
Trust me, I see all of the pinterest-worthy nurseries and think “but it’s so light in there!” haha.
You don’t have to worry that your little one will only sleep in a dark room for naps. It’s just the most optimal sleep conditions; they can still sleep in a well-lit room. It just won’t be as good of sleep!
You don’t have to condition them to sleeping in well-lit areas either. Just condition them to sleep and they’ll be flexible!
Daycare is inevitably going to a well-lit area, at least for the most part. Let them do their thing there and they’ll adjust. Some nap sleep is better than no nap sleep.
How else can we use light? So let’s say we have a kid who is napping a lot (LOL I know, most people are here because their kid isn’t napping enough), you can open up some of the curtains or blinds to gently wake them during their next sleep cycle.
You can also do this to wake them in the mornings!
So what are some ways you can make it a dark room for daytime naps?
A cost effective way would be aluminum foil and painters tape! (Don’t judge, we used this on our oldest’s window until he was 4!)
Nap somewhere else in the house like in a pack n play in the closet. (Again, don’t judge, it’s where our youngest sleeps!)
Or you could use Blackout EZ Window Coverings which is what we personally now use in the big kids rooms.
Another option is a Slumberpod which is GREAT for traveling. You can use “HEAVENSENT10” for $20 off!
Having an optimal sleep environment is one of those secrets for great naps. Check that off your list if you are currently struggling; because as you know, daytime naps will affect night sleep for some kids.
If you’re struggling with naps, independent sleep, or anything schedule related, then make sure you check out my package options!
