Should baby’s room be dark for naps?
If you’re wondering “should baby’s room be dark for naps”, then it’s likely because you’ve been told babies should sleep in the light during the day and dark for the night so they know the difference.
This is well-intentioned advice, but often missing nuance and education— so let’s clear some things up!
Why should babies nap in a dark room?
Darkness plays a crucial role in promoting quality sleep for infants and toddlers by triggering the production of melatonin, the sleep hormone. This natural process helps set the stage for a more restful nap.
Why nap in a dark room?
Melatonin Production: Darkness during naps supports the natural production of melatonin, signaling to your little one that it's time to rest. This aids in a smoother transition into naptime. (you do have low levels of melatonin present during the day)
Reduced Stimulation: A darkened room minimizes visual stimulation, allowing your baby's nervous system to calm down. This reduction in external stimuli can lead to more peaceful and uninterrupted naps.
Consistent Sleep Cues: Establishing a dark environment for naps creates consistent sleep cues, helping your child recognize when it's time to wind down and sleep.
Scientifically, light and dark are what triggers our circadian rhythm to work. Meaning, light tells us when it’s time to be awake, and dark tells us when it’s time to sleep. The light filtering into our eyes tells our bodies what hormones to release— and those hormones will either help us fall asleep or help us stay awake.
Additionally, babies are not highly motivated sleepers. If they’re sleeping in a room that’s well-lit or even just dimmed, you’ll have a harder time getting them to sleep than if they were in a dark room without anything to distract them from sleep.
How dark should baby’s room be for naps?
Our favorite saying is, “it should be so dark you break a toe every time you leave their room.”
We mean: pitch-black, cave-like darkness. If you stand in the room for 5 minutes, and put your hand up to your face, you shouldn’t be able to see it!
Should newborns nap in a dark room?
Here’s where the education and nuance comes into play— newborns are born with an underdeveloped pineal gland. This is what secretes our sleep hormones. Without sleep hormones to cue their bodies that it’s time to sleep, they have to take cues from the environment. Light during the day, dark during the night.
That means most newborns need to sleep in a well-lit to dim room for naps. Well-lit is fine if they’re not experiencing any nap difficulties/difficulty settling to sleep. If they are, you can dim the lights, but I probably wouldn’t use a pitch black room until they’re around 8+ weeks.
Should babies room be dark for naps?
After 8 or so weeks, it can be extremely beneficial for babies to nap in a dark room. This can aid in falling asleep faster and taking longer naps so it is definitely worth a try if you’re struggling in those areas.
What can you use to achieve an appropriate level of darkness for sleep? There are lots of options out there and it depends on what you specifically need; we like the slumberpod or otterspace curtains! You can also use BlackoutEZ, foil/poster board/black trashbags, suction cup blackout panels, blackout cling film, black out shades + blackout curtains.
