Should a Newborn Sleep In a Dark Room?

As a new parent, you quickly learn that there are a million things you didn’t realize were important for your baby’s sleep.

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This post is about should a newborn sleep in a dark room

One of those things for me was the importance of a dark room. I had read about it but always thought, “It can’t make that much difference if the room is just a little bit darker.” Little did I know, a baby sleeps much better in a super dark room!

Our sleep coach confirmed this, advising us to make the room so dark that you can barely see your hand in front of your face.

We didn’t have blackout blinds in our room, and a lot of light from the street still came through.

So, that same afternoon, we bought extra curtains to cover the blinds. While this didn’t solve all of our daughter’s sleep issues, it did improve!

When we found out how important a dark room is for sleep, our daughter was already 5 months old.

We immediately wondered, “Would she have slept better from birth if she had been in a dark room right away?” The answer is no, and I’ll explain why.

There are many conflicting stories about whether babies sleep better in a dark room or a light room.

The answer to whether babies sleep better in the dark isn’t a simple yes or no, but I’ll explain everything in this post.

I’m sure you’ll find it helpful if you’re looking for better sleep for your baby.

Why Newborns Don’t Necessarily Sleep Better in a Dark Room

When it comes to the question: should a newborn sleep in a dark room? the answer is: No, newborns don’t necessarily sleep better in a dark room. Here’s why:

Immature Sleep Patterns

Newborns have immature circadian rhythms, which means their internal clocks aren’t set to the natural day-night cycle yet.

For the first few weeks to months of life, they don’t produce significant amounts of melatonin, the sleep hormone that helps regulate sleep-wake cycles.

Because of this, newborns can sleep almost anywhere, regardless of light exposure.

High Sleep Needs

Newborns need a lot of sleep – about 14 to 17 hours a day.

Their bodies are so driven by the need to sleep that environmental factors like light don’t impact them as much as they do older babies.

This is why you might see newborns sleeping soundly in bright rooms or noisy places.

Do Older Babies Sleep Better in a Dark Room?

Once babies reach around 8 weeks old, things start to change.

Developing Circadian Rhythms

By the time babies are about 8 weeks old, their circadian rhythms begin to develop. This means their internal clocks start to align with the natural day-night cycle.

They begin to produce more melatonin, the hormone that makes them feel sleepy.

A dark room helps signal to their bodies that it’s time to sleep, making it easier for them to fall and stay asleep.

Proven Benefits of Letting Your Baby Sleep in a Dark Room

There are several proven benefits to letting babies sleep in a dark room:

Better Naps and Nighttime Sleep: Darkness signals to your baby’s body that it’s time to sleep, leading to deeper, more restorative sleep.

Consistent Sleep Cycles: A dark environment helps maintain consistent sleep cycles and reduces night waking.

Reduced Stimulation: A dark environment minimizes visual distractions, which can be calming for babies.

This allows them to relax and settle into sleep more easily, without being overstimulated by their surroundings.

How About Light Rooms for Naps? Day-Night Confusion.

It would be better not to let your baby sleep in a very dark room during the day because a little daylight helps them learn the difference between day and night.

The idea is that exposure to daylight during naps teaches them that daytime is for shorter naps and nighttime is for longer sleep stretches

During the day, melatonin levels are naturally lower, so there’s no need to make the room completely dark for naps.

However, a semi-dark room can still be beneficial as it reduces stimulation and helps your baby wind down for sleep!

How to Handle Day-Night Confusion When Your Baby Naps Better in a Dark Room?

You could let your baby nap in a slightly less dark room during the day than at night. This often happens naturally because some light filters through the curtains.

If your baby really needs a completely dark room to nap well, there are tips you can use to ensure they still understand the difference between day and night:

Maintain a Clear Day-Night Difference

To help your baby understand the difference between day and night, try to make sure that their daytime environment is clearly different from their nighttime one:

Bright and Active Daytime:

• During awake times, expose your baby to plenty of natural light.

Dark and Calm Nighttime:

• At night, keep the lights dim and the environment calm.
• Establish a different evening bedtime routine than the nap bedtime routine to signal that it’s time to sleep for the night.

For example:

Create a different bedtime routine for the night than for naps to signal that it’s time to sleep for the night.

For example, for naps, you could close the curtains together (so your baby knows it’s still light outside), talk excitedly about the fun afternoon you’ll have after the nap, and wish them a good sleep.

In the evening, you can dim the room by closing the curtains beforehand, give your baby a bath, reading books, singing calm songs, and then wishing them a good night!

Important: when using blackout curtains to create a darker environment for naps, open them immediately after naptime to let in natural light.

Tips for Creating the Ideal Dark Environment for Your Baby’s Sleep

So, it’s important that you can make the room very dark at night.

Babies often go to sleep around 7 p.m. when it’s still light outside, and a dark room can also prevent them from waking up too early when it starts to get light in the morning.

Portable Blackout Stickers

These blackout window stickers are great for a temporary solution or travel.

They work very well, but you won’t open them or remove them each time because that will be a lot of work. However, you can easily peel back a corner for some light and then stick it back on.

You may also like: 26 Must-Have Baby Travel Essentials

Black Trash Bags

One of the most budget-friendly yet effective options to quickly darken a room is using trash bags. You can cut open some trash bags and tape them to your baby’s window as a quick fix.

How to Keep it as Dark as Possible During Night Feedings

Nursery Light

This lamp is especially useful if your baby still sleeps in your room because it provides subtle light without being bright.

It’s perfect for when you need a bit of light for night feedings and diaper changes while your baby is next to you.

It ensures your baby doesn’t wake up from harsh lighting. I’ve used it a LOT myself and highly recommend it!

Red Light Night Light

I haven’t tried red light myself because I was very happy with the nursery light, but I’ve heard everywhere that red light is great to use at night.

Red light has the least impact on melatonin production. The Hatch Baby Rest is a popular choice that also functions as a sound machine.

Common Myths About Newborn Sleep

There are several myths about newborn sleep that can cause unnecessary worry for parents. Here are a few:

“My baby will be scared of the dark”: babies aren’t afraid of the dark. In fact, they find a dark environment comforting because it mimics the womb.

“A night light is necessary”: While a night light can be helpful for night feeds and diaper changes, it isn’t necessary for your baby’s sleep. If you do use one, make sure it’s a very subtle or red light to minimize disruption to melatonin production.

Conclusion: Should a Newborn Sleep In a Dark Room

Creating a dark room for your baby’s sleep is more important than you might think. It aids in the production of melatonin, helping your baby fall asleep easier and enjoy deeper, more restorative sleep.

By using blackout curtains, minimizing light exposure, and maintaining a consistent bedtime routine, you can significantly improve your baby’s sleep quality.

the question: should a newborn sleep in a dark room? is no, because, for newborns their circadian rhythms are still developing, so it doesn’t necessarily matter if they sleep in a dark room.

However, as they progress beyond the newborn phase, a dark room becomes more important, particularly for nighttime sleep – a room so dark you can barely see your hand in front of your face is ideal.

During the afternoon, a slightly dimmed room can help prevent day-night confusion.

My daughter personally enjoyed napping in an extra dark room, and we didn’t experience any issues with day-night confusion.

But when napping in a pitch-black room it’s crucial to establish clear daytime and nighttime cues through bedtime routines and exposure to natural light before and after naps!

In the end, every baby is different, so it’s essential to observe what works best for your baby!

Regardless, making the room darker can significantly improve your baby’s sleep quality! Happy sleep 🙂

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This post was about should a newborn sleep in a dark room

Last update on 2025-04-24 / Affiliate links / Images from Amazon Product Advertising API