Bedside lamp and folded blanket on a nightstand at night
Sleep

Darkness, Night Lights, and Your Baby’s Sleep

April 9, 2026

Key takeaways: Babies develop a day-night rhythm over the first few months. Bright days with natural light and dark, calm nights help. A dark room may help with naps and early waking. If you need a night light for feeds, use a dim one, ideally in warm tones, placed away from your baby’s eyes.

Light helps set the body’s internal clock. Using it wisely can support your baby’s sleep.

How Babies Develop a Rhythm

Newborns don’t have a mature day-night rhythm. Over the first few months, the body begins producing melatonin, a sleep hormone, in a daily rhythm. Light exposure helps set this rhythm.

Daytime Light

  • Open curtains during the day.
  • Go outside for walks (with sun protection).
  • Keep daytime feeds bright and social.

From the author

From First Breath to First Birthday is my month-by-month guide to your baby’s first year, written as a NICU and postpartum nurse. My book covers sleep month by month, alongside feeding, growth and the warning signs that mean it’s time to call the doctor.

See the book on Amazon →

Nighttime Darkness

  • Keep the room dark for night sleep.
  • Use room-darkening shades if early sunlight wakes your baby or for naps in older babies.
  • Keep night feeds calm and dim.

Night Lights

  • Use a dim light for feeds and changes.
  • Warm tones (red, orange, or amber) may be less stimulating than bright white or blue light, based on research in adults. Evidence in babies is limited.
  • Place it away from your baby’s direct line of sight.
  • Turn it off after feeds if your baby sleeps better in the dark.

Screens

Keep screens out of the bedroom at sleep times. Bright screens at night may affect your own sleep too.

Fear of the Dark?

Young babies don’t fear the dark. Older toddlers may want a night light, which is fine.

The Bottom Line

Bright days and dark nights help babies develop a sleep rhythm. Use a dim, warm night light for feeds if needed.

Want more support for your baby’s first year? My book, From First Breath to First Birthday, is available on Amazon.

Related Articles

Sources

  1. American Academy of Pediatrics. Getting your baby to sleep. HealthyChildren.org. https://www.healthychildren.org
  2. Rivkees SA. Developing circadian rhythmicity in infants. Pediatrics. 2003;112(2):373-381.
  3. Mindell JA, Owens JA. A Clinical Guide to Pediatric Sleep. 3rd ed. Wolters Kluwer; 2015.

This article is for general education and is not a substitute for individualized medical advice. Always talk with your baby’s health care provider or your own provider about your specific situation. If you think your baby or you may have a medical emergency, call 911.

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