Why darkness matters for your baby’s sleep (& what to do about the lighter nights!)
If you’ve noticed your little one fighting bedtime more than usual lately, waking early or those naps have suddenly gone to pot - the lighter mornings and evenings could be playing a role!
As we embrace the lighter nights and warmer weather, I get lots of messages from families whose previously brilliant sleepers have suddenly started resisting bedtime, waking earlier, or having a wobble with sleep. Nine times out of ten, light is a huge factor. So I thought I’d write about it.
Why does darkness matter so much?
It all comes down to melatonin - often called the “sleepy hormone.” Our bodies produce melatonin in response to darkness, and it’s what creates that lovely drowsy, ready-for-sleep feeling. But here’s the thing - even small amounts of light can suppress melatonin production and babies and young children are far more sensitive to light than we are as adults.
So when the sun is still streaming through the curtains at 7pm, or creeping under the blind at 5am, your baby’s brain is essentially getting the message that it’s time to be awake. So it’s no wonder they’re fighting you at bedtime!
This applies to naps too. A bright room during the day makes it much harder for little ones to fall asleep and more importantly, stay asleep. If your little one is taking a while to settle or doing much shorter naps, the light could be why they’re waking at the end of that first sleep cycle instead of transitioning into the next one.
So how dark does it really need to be?
As dark as you can get it! I always give my families, ideally you should struggle to see your hand in front of your face. If you can read a book in there, or make a perfect exit without bashing into something… it’s too light.
Practical tips to darken the room:
Here are my favourite options, from the quick fix to the proper investment:
1. Blackout blinds or curtains
The gold standard. Look for ones with a true blackout lining — the colour of the blind doesn’t actually matter, it’s all about the fabric and how well it fits the window. Gaps around the edges are the enemy! Measure carefully and consider using blackout tape or velcro around the frame to seal any sneaky light leaks.
2. Portable blackout blinds
An absolute game changer, especially for rented homes or travel. Brands like GroAnywhere and Slumberpod make portable options that attach to the window with suction cups — no drilling, no damage, and you can take them on holiday too. Worth every single penny.
3. Tinfoil or blackout film
I know, I know — it’s not exactly Pinterest-worthy! But if you’re in a rental, on a budget, or just need a quick fix right now, blackout window film (available on Amazon) or even good old kitchen foil taped over the window can work brilliantly as a short-term solution. No judgement here. Whatever works.
4. Seal the gaps
Even with a blackout blind, light can creep in around the edges, under doors, or through keyholes. A rolled-up towel at the bottom of the door, a door draught excluder, or even a piece of dark fabric can make a surprising difference.
5. Cover any light sources in the room
Baby monitor lights, plug socket indicator lights, the glow of a baby cam — they all count. Cover or tape over anything that emits light in the sleep space. Even tiny glowing dots can be enough to disrupt a light sleeper.
A note on nightlights
If you do need a nightlight for night feeds or nappy changes, always go for red or amber tones. Blue and white light suppresses melatonin most aggressively — which is the last thing you want in the middle of the night. A dim red nightlight gives you just enough to see without disrupting anyone’s sleep hormones.
And don’t forget — darkness during the day matters too
Yes, really! If your little one’s naps are struggling, try darkening the room for those too. It feels counterintuitive but it genuinely works. You’re not creating confusion about day and night — you’re just giving their brain the signal it needs to switch off and get some restorative rest. Make sure they’re getting plenty of bright natural light during wake windows to keep that circadian rhythm ticking along nicely.
The bottom line
Darkness is one of the simplest, most effective tweaks you can make to support your little one’s sleep — and at this time of year it really earns its keep. If you haven’t invested in a proper blackout solution yet, now is absolutely the time. 🤍
Struggling with more than just the light? If your little one’s sleep needs a proper reset, I’d love to help. Book a free discovery call and let’s have a chat.
