How can you help Your Newborn Establish their Day/Night Rhythm

One of the most common sleep-related concerns for us as new parents is helping our little one establish a day/night rhythm. Newborns often seem to have their own schedule, with little regard for day or night, leaving us parents exhausted and in need of a solution.

So why exactly is it that newborns struggle with day and night differentiation, why is it so important that they establish a day/night rhythm, and what are practical tips and strategies to help your baby transition to easier?

Read on to find out.

WHY DO NEWBORNS STRUGGLE WITH DAY/NIGHT DIFFERENTIATION?

Newborns are not born with a developed circadian rhythm, which is the internal biological clock that regulates our sleep-wake cycles over a 24-hour period. Instead, they sleep intermittently throughout the day and night, typically waking up every few hours to feed, change, or simply be comforted.

Several factors contribute to a newborn's difficulty in distinguishing between day and night:

UNDERDEVELEOPED CIRCADIAN RHYTHM

Your newborn's circadian rhythm is not fully developed at birth, and it takes time for their internal clock to mature.

NUTRITIONAL NEEDS

Newborns have small stomachs and fast metabolisms, so they require frequent feedings around the clock, regardless of the time of day or night.

LIMITED EXPOSURE TO LIGHT

Babies spend most of their time in a dimly lit environment, whether in the womb or in the early days after birth. This lack of exposure to natural light can make it challenging for them to learn the difference between day and night.

NOISY SURROUNDINGS

The womb is a noisy place with constant sounds like your heartbeat and digestive processes. Silence in the outside world can be unsettling for newborns, making it harder for them to sleep soundly.

MOVEMENT

While still in the womb, babies tend to sleep when mom is moving (gently rocking them to sleep) – which is mostly during the day. On the contrary, when mommy stretches out to sleep at night, they use the newly won space to practice their movement skills. Hence, they mostly sleep during the day and are awake at night.

WHY IS IT IMPORTANT THAT NEWBORNS ESTABLISH A DAY/NIGHT RHYTHM?

Establishing a day/night rhythm is crucial for both your baby's development and your own sanity. Here are some compelling reasons why you should actively work on helping your newborn differentiate between day and night:

IMPROVED SLEEP HABITS

Babies who establish a day/night rhythm tend to sleep longer stretches at night, and this way also allowing parents to get more restful sleep.

BRAIN DEVELOPMENT

Consistent sleep patterns contribute to healthy brain development in infants. It helps consolidate memory and learning processes.

PARENTAL WELL-BEING

Getting adequate sleep is essential for parental well-being, as sleep deprivation can lead to physical and emotional exhaustion.

FAMILY ROUTINE

A predictable sleep schedule can help establish a routine that benefits the entire family, making it easier to plan daily activities and responsibilities.

SOCIAL INTERACTION

Babies who sleep better at night are more alert and active during the day, facilitating more engaging interactions with parents and caregivers.

HOW CAN YOU SUPPORT YOUR NEWBORN IN DEVELOPING THEIR DAY/NIGHT RHYTHM?

• Expose Your Baby to Natural Light During the Day: Natural light exposure plays a crucial role in regulating your baby's internal clock. Here's what you can do: take a walk, sit on the porch, or if none of that is possible, simply open the curtains.
• Make sure your baby's sleeping area has some natural light during the day, do not darken the room completely during the day – this will help your little one differentiate between a daytime nap and night time sleep.
• Go about your regular household chores during the day, even though your baby is sleeping. Hearing sounds during the day / naps but not at night will eventually help them differentiate between day and night.
• During the night, refrain from switching on big lights and keep the atmosphere (and your level of interaction and voice) low – this way, baby will learn that night time is sleep and quiet time.

THE BENEFITS OF A ROUTINE

Babies thrive on routines. Establishing a clear distinction between day and night will help your baby understand when it's time to be awake and alert. Here are some tips for creating a daytime routine:

• Keep daytime feedings and playtime lively and engaging.
• Talk, sing, and interact with your baby during the day to encourage alertness.
• Establish regular nap times during the day and stick to age-appropriate awake windows as much as possible.

ENCOURAGING NIGHT-TIME SLEEP

To help your baby sleep longer stretches at night, you can try the following strategies:

• Keep nighttime feedings quiet and calm. Avoid bright lights and stimulating activities.
• Keep the bedroom dark during nighttime diaper changes and feedings. Consider using a nightlight with a warm, soft glow for visibility (use only yellow, orange or red lights).
• While daytime naps are essential for your baby's overall sleep needs, try not to let your baby sleep excessively during the day. Limit daytime naps to shorter durations and encourage longer stretches of wakefulness – stick to age-appropriate awake windows.