How To Support Your Newborn's Circadian Rhythm

The first few months of a newborn's life are filled with challenges—and one of the biggest hurdles new parents face is managing their baby’s sleep. Newborns don’t yet have a clear sense of day and night, making it tough for parents to get any rest themselves. However, there are steps parents can take to help their little one establish a healthy circadian rhythm, which will help promote better sleep for both baby and parents.

What is Circadian Rhythm?

Circadian rhythm is the body’s internal clock that regulates sleep-wake cycles, body temperature, hormone release, and other bodily functions over a 24-hour period. While babies are born with an underdeveloped circadian rhythm, it begins to mature over the first few months. By supporting this natural process, parents can set the stage for better sleep habits down the road.

Why Is Circadian Rhythm Important for Newborns?

For newborns, sleep is vital for growth, brain development, and emotional regulation. Establishing a routine that aligns with the natural sleep-wake cycle can help babies sleep better at night, feel more alert during the day, and regulate their mood. Plus, it can help prevent some common challenges like nighttime fussiness and daytime sleep resistance.

Tips to Support a Newborn’s Circadian Rhythm

Here are several ways new parents can gently support their newborn’s developing circadian rhythm:

1. Encourage Daylight Exposure

Newborns spend much of their time indoors, especially during the first few weeks. Exposure to natural light is one of the most effective ways to help regulate a baby’s circadian rhythm. During the day, try to spend time near windows (also great for any lingering jaundice), or go for walks outside (even a short one) to let the baby experience natural sunlight. This helps signal to their body that it’s daytime and helps establish the difference between day and night.

2. Create a Consistent Sleep Environment

Establishing a consistent sleep environment is key for helping babies understand when it's time to sleep. Try to create a calm, dark, and quiet sleeping space at night, and a brighter, more stimulating environment during the day. At night, use blackout curtains or shades to block out light and create a soothing atmosphere with soft sounds. During naps, let the room be brighter and more active. You can also check out our baby sleepwear collection for comfortable sleepwear to support peaceful naps.

3. Establish a Bedtime Routine

Even at a young age, babies can benefit from a consistent bedtime routine. This doesn’t mean complicated rituals, but simple actions that signal to the baby that it’s time to sleep. A warm bath, a calming lullaby, or some quiet time can help cue the body that nighttime is near. Over time, the baby will begin associating these actions with sleep.

4. Limit Stimulation Before Bed

In the evening, try to avoid overstimulating your baby with activities that are too exciting or engaging, like playing or screen time (which is not recommended for babies under 2 years old). Instead, focus on calming activities—gentle rocking, swaddling, or quiet nursing. This helps signal to the baby that it’s time to wind down for sleep.

5. Be Mindful of Napping

Although newborns need a lot of sleep, it’s important to balance their naps with an awareness of their developing circadian rhythm. Long naps late in the day can make it harder for them to fall asleep at night. Aim to let your baby sleep in the early afternoon and avoid letting them nap too close to bedtime. Try to wake them gently if they’re napping too long in the evening to help them consolidate their sleep during the nighttime hours.

6. Respond to Nighttime Waking Calmly

Newborns will inevitably wake during the night to feed, be comforted, or have their diapers changed. When responding to nighttime awakenings, try to keep the environment as quiet and calm as possible. Avoid turning on bright lights, and speak in soothing tones. This helps reinforce the idea that nighttime is for rest, not play, and encourages the baby to go back to sleep more easily.

7. Gradually Increase the Time Between Night Feedings

As babies grow, they start to develop a longer sleep-wake cycle. Once your baby reaches around 2-3 months, you can begin to slowly increase the time between feedings during the night. This may help your baby learn to sleep for longer stretches. It’s important to do this gradually, ensuring that your baby is still getting the nutrition they need for their age and size.

8. Consistency is Key

Consistency in your approach is essential when helping your baby develop a healthy circadian rhythm. While it may take some time, sticking to a routine and providing clear signals about day and night will help your baby eventually establish a predictable sleep pattern. Babies thrive on consistency, so try to maintain the same basic routines around sleep as much as possible.

Conclusion

Helping your newborn establish a healthy circadian rhythm may take time and patience, but by creating a supportive environment with consistent sleep habits, you’ll be laying the foundation for better sleep in the future. By understanding the importance of natural light, a calming bedtime routine, and a balanced day-to-night schedule, new parents can help their baby feel more rested—and ultimately, get more rest themselves!

Creating this kind of structure will not only help your baby feel more comfortable, but it will also give you more peace of mind as you navigate the early stages of parenthood.