Night Lights in Your Child’s Room: What to Consider
July 18, 2022
Pop quiz: On a scale from 1 to 10, how dark should your child’s room be when they sleep?
If you’ve already read my blog on the perfect sleep environment, then you know your child’s room should be completely dark to ensure their melatonin production isn’t inhibited by any lights.
But why is having a dark room so important, and are there any situations where you can have night lights on in your child’s room?
Let’s dive into that!
Why does darkness matter?
At the foundation of a perfect sleep environment for your child, you want their room to be dark. In fact, ensuring their room is dark has many benefits:
- Melatonin (the hormone that plays a big role in your child’s sleep) is produced when it’s dark. Melatonin can help your child fall asleep and stay asleep, ensuring they get the rest their bodies need.
- When your child’s body detects light, regardless of how bright, melatonin production is inhibited. Light signals to the body that it’s time to wake up, and if your child’s room has light coming through the windows or has a lamp on all night, their body is receiving the message that it’s not time to sleep. This is one of the reasons I suggest getting blackout curtains for your child’s room.
- Light can be distracting for young children. When babies wake up in the middle of the night and see light, their attention is drawn to that (and everything illuminated), rousing them further from sleep.
Not only can a dark environment help keep your child sleeping longer, but it truly impacts the quality of sleep they’re getting. Since melatonin impacts your child’s circadian rhythm (their wake-sleep cycle), optimizing their room for sleep sets the stage for healthy sleep long term.
But what about night lights?
Even with the understanding that a dark room is best for sleep, many parents may wonder if they can use a night light in their children’s room.
My answer: It really depends – there are situations where having a night light is appropriate and useful, and situations where it’s not needed.
During the 4th trimester
During the fourth trimester when you’re stumbling through the dark to feed your baby and change their diaper, having a night light can help tremendously. In this situation, you may not need to have the night light on all night, only when you’re in the room so that you can see.
However, if you can do without a night light, then there’s no need to get one!
When your child is afraid of the dark
Later in your child’s life, when they’re around 2 or 3 years old, it could be appropriate to use a night light if your child has vocalized they’re scared of the dark. You may be able to turn a night light on at the start of the bedtime routine and turn it off after your child has fallen asleep, depending on the situation.
It’s important to note that the fear of the dark doesn’t develop until your child is in their toddler years and their imagination has begun to develop. In the infant months, your child isn’t afraid of the dark. Remember, your womb was absolutely dark, and they were perfectly safe and happy there.
Chances are, if your infant seems afraid of the dark, it’s likely another issue that’s going on, and we can always set up a consultation
to figure out what it seems to be.
What kind of night light can we use?
If you know that having a night light is appropriate and would be beneficial for your child or you, there is one key fact to remember:
Opt for orange or red-toned lights.
Traditional night lights that have white or blue light are registered by your child’s body the same way that the sunlight is: “It’s time to wake up! Stop the melatonin production!”
Red or orange-toned lights don’t have that same impact on melatonin production, so they’re the best option to use.
For some families, they find that using a regular lamp and replacing the bulb with a red or orange light works sufficiently. Others will opt for a color changing nightlight that doubles as a toddler clock to communicate expectations to their child.
Which night light you use isn’t as important as the color of the light, so keep that in mind.
Remember, if there isn’t a need for a night light, then having one isn’t a necessity. Ultimately, while a night light could be helpful in some situations, ensuring your child’s room is as dark as possible will promote the best restorative sleep.
If you’re struggling with other aspects of your child’s sleep and you’re not sure what could be done to help everyone in your house get the sleep they deserve, let’s set up a free Discovery Call
today.
In just 20 minutes, you’ll be able to share all about what’s keeping you up at night, and we can get started on a path to more restful nights.
You’ve got nothing to lose and a lot of sleep to gain!
There’s something magical about a beach holiday — the sound of waves, salty air, and the promise of slow days in the sun. But let’s be honest: traveling to the beach with a baby isn’t exactly a vacation unless sleep is part of the equation. Whether you're heading to a resort, renting a seaside villa, or visiting family by the coast, here’s how to set your baby up for restful sleep — so everyone gets to enjoy that ocean breeze. Step 1: Know That Sleep Needs Don’t Take a Holiday Babies are creatures of habit. Their little bodies thrive on rhythm and predictability — even on vacation. But that doesn’t mean you can’t have fun or go with the flow! It just means that your baby’s sleep needs are still there, and the better prepared you are, the easier it will be to keep things (mostly) on track. Step 2: Your Beach Baby Sleep Packing List Here’s your ultimate baby sleep packing list for a beach trip, broken down by category: Sleep Environment Essentials : Portable travel crib or bassinet – Choose one your baby is already familiar with if possible. Fitted sheets – Bring 2-3 just in case of sand, spills or spit-up. Also bring a gently used one to remind baby of home as he/she adjusts to the new sleep environment. Portable blackout blinds – Beach homes and rentals often have light, sheer curtains. White noise machine or app – Helps block out unfamiliar sounds like waves (yes, they can be loud!) or street noise. Baby monitor (if you’ll be in a larger space or stepping outside during naps). For more on the ideal sleep environment, have a read here . Comfort + Routine : Lovey or comfort object (if age-appropriate and safe for sleep). Sleep sack – Choose a breathable, summer-weight one. Favorite bedtime book – Familiarity brings comfort. Pacifiers – Always bring extras! Nightlight – A soft, warm one if needed for feeds or changes during the night. Weather + Climate Considerations : Lightweight, breathable pajamas – Think cotton or bamboo Fan – If your rental lacks good airflow or AC Bonus Tip: Have a “Nap-on-the-Go” Kit **For beach days that cut into nap time: Clip-on stroller fan Stroller or baby carrier your baby can sleep in Portable white noise machine Extra sun hats + baby-safe sunscreen (for after 6 months old) Step 3: Keep the Routine (Even on the Coast) Try to mirror your bedtime routine as closely as you can. If you usually do bath → PJs → book → feed → sleep, stick with it — even if it’s a quick version. Babies love the predictability, and it helps signal that it’s time to wind down, even in a new environment. Also, aim for naps in a darkened room when possible, especially after a stimulating beach outing. And if one nap has to happen in the stroller under a palm tree? That’s totally okay. Just go back to the routine as soon as you can. Getting There: Travel Day Tips Time your departure around naps if possible Use familiar sleep items (like the sleep sack or pacifier) during flights or drives Offer extra feeds — travel is dehydrating, especially in hot weather Keep expectations flexible – sleep may not be perfect, and that’s fine Beach trips with a baby can be full of joyful memories and restful nights — as long as you plan for sleep. With the right gear and mindset, your little one can stay well-rested and content, giving you more time to soak up the sun (or at least drink your coffee while it’s still warm!). And remember: sleep doesn’t have to fall apart just because you’re away from home. If you ever feel stuck or unsure about how to adjust things before, during, or after a trip, I’m here to help you build a personalized plan that fits your family’s travel style. Book your discovery call here .
October is SIDS Awareness Month, dedicated to raising awareness about Sudden Infant Death Syndrome. It’s a time to educate parents and caregivers on safe sleep practices that can reduce the risk and help protect our little ones.. At Hushabye, safety is at the heart of our brand. Our focus is on providing parents with safe and high-quality baby sleepwear, such as sleep bags, that offer a safer alternative to traditional blankets. What is a baby sleep bag? A baby sleep bag, also known as a wearable blanket or sleep sack, is a specially designed garment for infants and young children to wear during sleep. The primary purpose of a sleep bag is to keep the baby warm and comfortable, but it also serves as a safe and convenient alternative to traditional blankets and quilts in a crib or cot.
In the hustle and bustle of modern life, sleep often takes a back seat to other priorities. Yet, the importance of sleep for mental health cannot be overstated, especially for parents and their children. From infancy through adulthood, sleep plays a crucial role in maintaining emotional stability, cognitive function, and overall well-being. Let’s delve into the intricate relationship between sleep and mental health, exploring its significance for both parents and kids. Understanding Sleep: The Foundation of Mental Health Sleep is not merely a passive state of rest; it's a dynamic process that facilitates vital functions for physical and mental health. During sleep, the brain consolidates memories, processes emotions, and regulates various physiological processes. For children, especially infants and toddlers, sleep is paramount for healthy growth and development. It's during sleep that their brains form crucial neural connections, essential for learning and behavior regulation. Sleep and Parental Mental Health For parents, particularly those with young children, sleep deprivation is often a common occurrence. The demands of caring for a newborn or attending to the needs of a growing child can disrupt sleep patterns, leading to chronic sleep deficits. This chronic sleep deprivation can take a toll on parental mental health in several ways: Increased Stress and Anxiety : Sleep-deprived parents often experience heightened stress levels and anxiety. The constant fatigue and inability to get adequate rest can exacerbate feelings of overwhelm and tension. Impaired Cognitive Function : Lack of sleep impairs cognitive function, making it difficult for parents to concentrate, make decisions, and problem-solve effectively. This can further contribute to feelings of inadequacy and frustration. Mood Disorders : Chronic sleep deprivation is linked to an increased risk of mood disorders such as depression and irritability. Parents may find themselves more prone to mood swings and emotional instability, impacting their ability to nurture a positive environment for their children. Strained Relationships : Sleep deprivation can strain relationships, leading to conflicts and communication breakdowns between partners. This can create additional stressors, further exacerbating mental health challenges. Sleep and Child Mental Health Just as sleep is crucial for parental well-being, it's equally essential for children's mental health and development. Adequate sleep is associated with numerous benefits for children, including: Emotional Regulation : Sufficient sleep plays a vital role in emotional regulation, helping children manage their feelings and behaviors effectively. Children who get enough sleep are often more resilient to stress and less prone to mood disturbances. Cognitive Development : Sleep is essential for cognitive development in children, as it supports learning, memory consolidation, and problem-solving skills. A well-rested child is better equipped to succeed academically and socially. Behavioral Health : Sleep disturbances in children are closely linked to behavioral problems such as hyperactivity, impulsivity, and aggression. Establishing healthy sleep habits early on can significantly reduce the risk of such issues. Reduced Risk of Mental Health Disorders : Research suggests that inadequate sleep during childhood is associated with an increased risk of mental health disorders later in life, including anxiety, depression, and ADHD. Strategies for Promoting Healthy Sleep Given the critical role of sleep in mental health for both parents and children, it's essential to prioritize sleep hygiene and establish healthy sleep habits. Here are some strategies to promote better sleep: Consistent Bedtime Routine: Establish a consistent bedtime routine for both parents and children. A calming bedtime routine signals to the body that it's time to wind down and prepare for sleep. Create a Sleep-Conducive Environment: Ensure that the bedroom environment is conducive to sleep . This includes keeping the room dark, quiet, and at a comfortable temperature. Limit Screen Time: Minimize screen time, especially before bedtime, as exposure to screens can interfere with melatonin production and disrupt sleep patterns. Encourage Physical Activity: Regular physical activity during the day can promote better sleep at night. Encourage children to engage in active play and ensure that parents incorporate exercise into their daily routine as well. Healthy Sleep Associations: Help children develop healthy sleep associations by associating bedtime with soothing activities such as reading or gentle music. Practice Mindfulness and Relaxation Techniques: Teach children and parents relaxation techniques such as deep breathing exercises or guided imagery to promote relaxation and stress relief before bedtime. Seek Professional Help When Needed: If sleep problems persist despite implementing these strategies, seek guidance from a healthcare professional or sleep specialist. You can always schedule a discovery call with me to discuss whether working with me will help your little one get a better night sleep. For parents and children alike, prioritizing sleep is essential for maintaining emotional well-being, cognitive function, and overall health. By recognizing the importance of sleep and implementing strategies to promote healthy sleep habits, parents can nurture a positive sleep environment for themselves and their children, laying the foundation for a lifetime of mental wellness.