Cara Dumaplin
Cara Dumaplin is a registered nurse, sleep expert, and founder of Taking Cara Babies (and member of Nara’s advisory board)
Is your newborn sleepy all day but up all night? In those early weeks, your baby still hasn't learned the difference between their days and nights- this is called day-night confusion. I know this can be hard. Let's talk about what's going on.
As adults, we have an internal clock known as the circadian rhythm or the sleep-wake cycle. That circadian rhythm is regulated by our hormones, including the body's natural sleepy hormone, melatonin and cortisol, which also plays a role in the sleep-wake cycle. The circadian rhythm is also driven by the light and darkness outside and the schedule you typically follow. Have you ever found yourself waking up on the weekend at the same time your alarm would normally go off during the week? This is your circadian rhythm in action.
Your newborn doesn't have this rhythm quite yet. They are still developing that internal clock that tells them it's time to sleep, and those sleepy hormones aren't regulated until closer to 3-4 months. This is why we see babies who want to sleep all day and be up all night.
While day-night confusion can happen as soon as a baby is born, it may not be noticeable right away as newborns tend to be so sleepy during the first week or two. How long does it last? It depends! Some newborns adjust in just a few days, while others may take a bit longer. Every baby develops at their own pace, but there are some things you can do to help reset your newborn's sleep pattern as quickly as possible.
3 Things to Help with Day/Night Confusion
1. Use light and darkness to your advantage
Light and darkness are the perfect visual cues for your newborn that day is for playing and night is for sleeping. Exposure to light during the day plays an important role in developing your baby’s circadian rhythm.
Use natural daylight and lights around your house during the day to help your baby stay awake. Open your curtains, switch on your lamps. Help your newborn understand that light means it’s time to be up, play, and interact. If the weather is nice, go outside for some air and sunshine.
Darken the room for sleep. The darkness will help cue your baby’s brain that it’s time for sleep. (Just so you know: We don’t need to have a light, bright room for daytime sleep. A dark environment for naps allows your baby to rest. Once nap time is over, go right back to a light, bright environment.)
Implement a bedtime routine for your newborn that starts by dimming the lights around the house- this is a great cue that it’s time to get ready for sleep. I’d love to share my tips with you if you’re wondering what a bedtime routine for your newborn could look like.
Turn on the lowest light possible during night feedings or if needed while caring for your newborn during the night. Using the dimmest effective light keeps it less stimulating and can make it easier for your baby to get back to sleep.
2. Start your day no later than 7:00-8:00 a.m.
I know, I know. Starting your day early is the last thing you want to do, especially if you’ve been up every hour all night long. But, starting the day in this range really can help break the day-night confusion cycle. Waking up around this same time each day allows your baby to have a full day before bedtime and gives them the external cues they need to learn the difference between day and night.
3. Be aware of your baby's wake windows and sleepy cues.
A wake window is the amount of time your baby is awake between naps during the day. And sleepy cues are the signs your baby uses to let you know they’re sleepy. Putting these together lets you know the right amount of awake time for your baby. Finding this sweet spot helps set your baby’s internal clock without making them overtired.
Your newborn’s wake windows will be short at first. Here are common wake windows by age for those first few months.
Newborn Wake Windows:
0-4 WEEKS: 35-60 MINUTES
4-12 WEEKS: 60-90 MINUTES
3-4 MONTHS: 75-120 MINUTES
Please know, feeding and diapering may take up most of those wake windows at first. That’s okay! Your newborn truly doesn’t need much more than that in the first few weeks. If you can during each wake window, try to include a few minutes of floor play, like tummy time, or a few minutes of face-to-face time just talking to your baby. This active awake time reinforces the difference between daytime and nighttime as it shows your newborn that we play during the day and sleep at night.
With Love
Cara - Taking Cara Babies
Cara Dumaplin is a registered nurse, sleep expert, and founder of Taking Cara Babies, a company dedicated to helping babies and toddlers sleep so families can thrive. Cara draws on 25 years of experience in the NICU, delivering babies and caring for postpartum moms, plus her own journey as a mom of four. With this expertise Cara developed a research-backed, emotionally-connected sleep support program. Cara is a trusted voice in the pediatric space worldwide.
