As a new parent, you may be finding that your newborn seems to sleep more during the day and then be awake at night when you are ready to sleep. This is known as day/night confusion, and it can be a common thing. Let’s talk about why this happens and what we can do to help.

First, we need to understand some things about newborn sleep

Newborns sleep a lot, with their sleep total average in a 24 hour period falling between 14-17 hours, which is about 70% of their day. Newborn sleep is different from how adults or even older children sleep. Newborns spend significantly more time in REM sleep, which is more active sleep, and their sleep cycles are shorter- 40 minutes or less compared to the average 90 minute sleep cycles that adults have.  

Some believe that newborns get their days and nights mixed up because of their experiences in utero. Before babies are born, the motion they experience during the day will often put them to sleep and then when the motion stops (at night) they will often be more active. 

Initially, sleep for our newborns is dispersed throughout both the day and night, without any real distinction between the two. Newborns need to eat frequently and they get tired frequently. Also, newborns do not have an established circadian rhythm.

What is the circadian rhythm

Our circadian rhythms are processes that happen within our bodies which follow a 24 hour cycle. Our sleep-wake cycle is one of the things regulated by our circadian rhythm. Our circadian rhythm is also known as our internal clock and it is sensitive to light. 

Our circadian rhythms are controlled by something called the suprachiasmatic nucleus (SCN), which is located in the hypothalamus, at the base of our brain. Among other things, the SCN controls melatonin production, a hormone we naturally produce which helps support sleep. Circadian rhythms are a huge part of our lives and how we function. As mentioned though, they generally are not fully established in our newborns.

Research has shown that the circadian rhythm tends to establish around 3-4 months of age, and that this is when we will tend to see more sleep happening in the nighttime hours rather than the daytime. This can vary though and some research has shown that newborns may start sleeping more in the evening hours as early as 6 weeks. 

What can we do to help our babies figure out the difference between day and night?

We know that some of this just takes time as newborns’ bodies and brains continue to develop. However, there are things we can do to help support the circadian rhythm and to support our newborns with figuring out the difference between day and night. 

Make use of the natural light

We know that our circadian rhythms are sensitive to light. They generally follow the natural light/dark cycle. Light tells us when it’s time to be awake and dark tells us when it’s time to sleep. So, during the day keep it light and get outside when you are able to. Afternoon light can be especially helpful with regulating sleep. Then as it’s getting closer to bedtime, dim the lights in your home. For night sleep, keep it as dark as possible. Of course, you’ll need some light when caring for your baby during night wakings. During these times I suggest keeping the light as dim as you can and if possible using a red tinted light, as red light has not been found to have an impact on our circadian rhythm.

Keep the daytime stimulating

During awake periods during the day have your baby do tummy time, sing songs to them, show them books, and so on. Even when the length of time your newborn is awake is short, keeping it stimulating can be helpful not only for sleep but for development. I’m not saying that you need to be actively stimulating your baby every moment that they are awake. This could feel overwhelming, especially where some newborns have very brief awake times. In general though, we want the daytime to be more stimulating than the nighttime. To go along with this, at night time we want to keep things calming. The night wakings aren’t times we want to be playing, but rather feeding, doing diaper changes when needed, and soothing back to sleep.

Have a bedtime routine

I love bedtime routines for so many reasons. One is that they can cue our bodies that it is time for sleep. Having a simple bedtime routine in place early will help support the association that night is time for sleep. Our newborns may not understand this right away, but if it feels good for you, you can start with a simple bedtime routine while your baby is a newborn.

Be patient

Know that with time our babies will sort out their days and nights and sleep overnight will consolidate more. If this has you wondering when your baby will sleep through the night, you can check out this post all about sleeping through the night.

Get support

If you are currently dealing with day/night confusion with your newborn, I know how hard it can be. Make sure that you are getting rest when you are able to, and don’t be afraid to ask for help. If you don’t have a support system nearby, there are lots of options for postpartum support from virtual support groups, to in person support groups, to postpartum doulas who offer support right in your home.