Why do sleep consultants recommend a dark room for sleep?

Sleep consultants recommend a dark room for sleep because:

1. Eliminates visual stimulation: Visual stimulation may interfere with the onset of sleep, especially for more sensitive and touchy babies. 
2. Stimulates better sleep: It creates an opportunity to link sleep cycles, consolidate sleep, and avoid distractions.
3. Keeps it consistent: Maintaining darkness helps with a consistent sleep spot. When your child wakes up, the room is the same as it was when they went to sleep.

Melatonin, vitamin D, and serotonin are the key hormones for regulating night and day. Melatonin production kicks in when the sun sets, helping us feel sleepy, while vitamin D is made in our bodies when we’re exposed to sunlight during the day.

Research has shown that exposure to light just before, or during sleep leads to poorer sleep quality, not just for us, but for babies too!

Understanding your baby’s circadian rhythm

You know how we all have that internal clock, our circadian rhythm, that controls when we sleep, eat, think clearly, and so much more? Well, this clock can be reset by things like light, social interactions, and eating at certain times. You can make a huge difference by creating a sleep-friendly nursery especially if the baby is struggling with early mornings.

When babies are born, their circadian rhythms are all over the place because they’ve been getting food 24/7 and hanging out in a dark womb for nine months. So, as parents, it’s up to us to help them align their daily routines with their natural rhythms. 

This will make it easier for them to fall asleep without a fuss. Their bodies produce hormones, like melatonin and serotonin, that tell them when to wake up or feel sleepy, and these can be adjusted with the right balance of light and darkness.

Babies typically start to synthesize melatonin around three months of age, so before that sleep is largely influenced by other factors like feeding and comfort rather than a set day-night cycle.

We recommend babies start to sleep in a dark room for naps for 6 weeks old.

The power of natural light:

Did you know that exposing our little ones to natural light, like spending time outside and enjoying nature, stimulates the release of serotonin, that lovely feel-good hormone, and boosts vitamin D production? 

These benefits are essential for your baby’s overall well-being and mood. If you live somewhere where going outside isn’t always possible, don’t worry—natural light inside your home can be just as beneficial.

We’re so lucky to live in sunny South Africa, so let’s use the sun to our advantage! When it’s nap time for your baby, a calm wind-down routine can help prepare them for sleep.

Why darkness matters for baby sleep

When it’s time for sleep, start by making your baby’s room dark. This is an important sleepy cue and at night helps kickstart the conversion of serotonin into melatonin (the sleepy hormone), which is essential for falling asleep. If you have your little one in an age-appropriate awake window and recognize their sleepy signs, start a winding down routine before bed and switching off the light as the last step you’re on the right path to a smooth nap/bedtime.

A dark room helps our little ones fall asleep more easily, nap longer, and avoid those dreaded early morning wakeups. Sounds blissful, right?

How dark does my baby’s room have to be?

Aiming for perfect darkness would be fantastic, but settling for 80% darkness is still great. This means you shouldn’t be able to see your hand in front of your face once your eyes have adjusted.

Check for light sneaking in from under the door, around the sides of your blackout curtains, and from any appliances.

Wow that’s dark?!!

Yes! Even a little slither of light can tell your baby’s body to start waking up. Even when it falls on closed eyes. Keeping the room as dark as possible helps ensure longer, uninterrupted naps.

How do I get my baby’s room darker?

Let’s look at a few strategies for naptime success. We have some fantastic solutions that won’t require you to spend thousands on blackout curtains, only to realize there’s still light sneaking in around the edges and it’s not as dark as you’d like.

Our Favorite Solutions for Creating a Dark Sleep Environment

Budget-friendly options

• Try using black high-density refuse bags and sticking them to the window with Prestik or cellotape. Foil can also do the trick. 
• Another option is to buy cheap black material or felt, make small holes for suction cups, and fit that to the window.

A Bit More Sophisticated

Gro-Anywhere Travel Blackout blinds from Tommee Tippee. 

• They come in two sizes. The most popular one is the 138 cm x 192 cm (54.3 in. x 75.6 in.) and they fit perfectly and snugly inside a window with suction cups. They can be adjusted with velcro if you would like to make it smaller.
• Perfect for traveling to help your little one be familiar with their sleep environment and set that sleepy cue.
• Easy to put up and take down. Can also be “stuck away” to let in some light without having to take off the whole blind.
• Machine washable when it starts to get a little dusty.
• They provide blackout when they fit the window nicely and snugly.

BlokoBloko Blinds

Description: BlokoBloko is a homegrown South African company. Our portable blinds are made from 100% blockout fabric, and are ultra-lightweight, removable, and reusable.

Features:

• Plain black blockout sheet for a clean, minimal look 
• Light reflective backing, helping to keep rooms cooler in summer
• Can be cut to size (without fraying) for a ‘made-to-measure’ look
• Or keep size as is and have the versatility to use in different rooms, as well as when travelling
• Use two or more blinds to cover larger windows/doors
• Multifunctional- use for privacy when breastfeeding or pumping.   

Install in five easy steps:
1. Measure window glass
2. Cut blockout sheet to size (if desired)
3. Stick velcro strips onto blockout sheet
4. Add suction cups
5. Attach blind to window glass

FAQ: I want my baby to sleep in any sleep environment, even when its not as Dark. Is this possible?

Yes, it is possible to help your baby sleep in various environments, even when it’s not completely dark. Here are some strategies that can help:

1. Gradual Adjustment: Gradually expose your baby to different sleep environments. Start by dimming the lights slightly during nap times and slowly increasing light exposure over time.
2. White Noise: Use a white noise machine to create consistent background noise. This can help drown out environmental sounds and make the sleep environment feel more familiar.
3. Establish a Routine: A consistent nap and bedtime routine can signal to your baby that it’s time to sleep, regardless of the environment. This might include activities like a bath, a story, or a lullaby.
4. Comfort Objects: Introduce a comfort item like a blanket or a soft toy (once your baby is old enough for safe sleep with objects). The presence of a familiar object can help your baby feel secure and comfortable in different sleep settings.
5. Gradual Light Exposure: Try introducing naps with varying levels of light gradually. For instance, let your baby nap in a room with the curtains slightly open, and as they get used to it, increase the light exposure.
6. Consistency is Key: Keeping consistent nap and bedtime schedules can help your baby adjust to different sleep environments because the predictability can create a sense of security.

FAQ: My baby is at daycare and they do not have such a dark environment, will my baby sleep still?

Yes, it’s possible for your baby to sleep at daycare even if the environment isn’t as dark as at home. Many babies can adapt to lighter sleep settings, especially with a consistent routine and familiar sleep cues. Here are some tips to help your baby sleep better at daycare:

1. Practice Naps at Home: Gradually get your baby used to napping in a slightly lighter environment at home. This will help them adjust more easily to the lighting at daycare.

2. Familiar Sleep Aids: If daycare allows, bring familiar sleep aids like a pacifier, a lovey (if your baby is old enough for safe sleep with it), or a small blanket. Familiar items can provide comfort and signal to your baby that it’s time to sleep.

3. White Noise Machine: Check if the daycare uses white noise machines or if they allow you to bring one. White noise can help mask other sounds and create a more consistent sleep environment.

4. Routine Consistency: Try to keep your baby’s nap schedule at home similar to the daycare schedule. Consistency in timing helps their internal clock adjust, making it easier for them to sleep, regardless of the environment.

5. Trust the Adjustment Process: Babies are adaptable and can often learn to sleep in various environments with time. If your baby doesn’t sleep well at first, it doesn’t necessarily mean they won’t adjust.

6. Talk to Daycare Staff: Communicate with the daycare staff about your baby’s sleep preferences and routine. They can help maintain some of these familiar aspects to make your baby’s sleep experience more comfortable.

It might take a bit of time for your baby to adjust, but with these strategies, many babies can learn to sleep well even in environments that are not completely dark

At Brave Little Baby, we take pride in supporting parents in creating a flexible routine, even after completing the sleep training journey. We believe you can still enjoy a fulfilling life beyond your little one’s sleep and daily schedule. 

Don’t feel stuck at home!

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Make that room dark & let’s get snoozing! For personalized support and expert guidance, explore the one-on-one consultations available through Brave Little Baby. Let us help you and your little one achieve better sleep and a more balanced routine.