Night Lights For Newborns: Are They Necessary?

Night lights are a common fixture in nurseries, but are they necessary for newborns? While they can be useful for middle-of-the-night diaper changes and feedings, they are not a requirement. In fact, keeping the room dark can help set your newborn's body clock, allowing them to sleep more at night and less during the day. That said, if you find a night light helpful for navigating your baby's room without turning on the main lights, it's perfectly fine to use one. Just be sure to keep it dim and away from your baby's sleeping area to minimise disruption.

Night lights can help parents with diaper changes and night feeds

Night lights are incredibly helpful for parents when it comes to diaper changes and night feeds. They can help to reduce the fumbling around in the dark when you're trying to take care of your little one. A well-placed night light can make a huge difference, allowing you to see what you're doing without having to turn on the main lights. This can be especially useful if your baby is sharing your room, as it creates less disruption for your sleeping partner.

When choosing a night light, it's important to consider the brightness and colour of the light. You'll want to make sure it's low-wattage and dim enough that it won't disturb your baby's sleep. A light that is too bright or harsh can be distracting and interfere with your baby's sleep. A soft, warm glow is ideal. Additionally, opt for night lights that cast warm red or yellow tones instead of blue light, as blue light interferes with the production of melatonin, the natural sleep-inducing hormone.

When placing the night light, position it near the areas you'll use, such as the changing table, but avoid placing it too close to your baby's sleeping area. This way, you can create a calm and soothing environment for your baby while still being able to see what you're doing.

While night lights can be helpful for parents, it's important to remember that they might not be necessary for all families. Some babies can be distracted by night lights, so it's worth trying out different options to see what works best for your little one. You can also experiment with leaving the nursery door slightly open and using the light from the hallway for diaper changes and feeds.

Overall, night lights can be a great tool for parents to navigate those middle-of-the-night diaper changes and feeds, but it's important to find the right balance between having enough light to see and creating a calm and soothing environment for your baby to sleep.

Blue light interferes with melatonin production

Blue light is a wavelength of light often emitted by electronic devices and artificial lights. Research shows that a majority of Americans use electronic devices within a few hours of going to bed, which can lead to poor sleep. Blue light boosts alertness, reaction times, and mood during the day, but at night, it disrupts our natural sleep cycles.

Blue light suppresses the body's release of melatonin, a hormone that makes us feel drowsy. While this is helpful during the day, it becomes unhelpful at night when we are trying to sleep. Exposure to blue light in the evening can trick our brains into thinking it is still daytime, disrupting our circadian rhythms and leaving us feeling alert instead of tired.

Harvard researchers and their colleagues conducted an experiment comparing the effects of blue light to green light. The blue light suppressed melatonin for about twice as long as the green light and shifted circadian rhythms by twice as much (3 hours vs. 1.5 hours). In another study, researchers at the University of Toronto found that blue light is a potent suppressor of melatonin.

To protect yourself from blue light at night, use dim red lights for night lights. Red light is less likely to shift your circadian rhythm and suppress melatonin. Avoid looking at bright screens beginning two to three hours before bed. If you use a lot of electronic devices at night, consider wearing blue-blocking glasses or installing an app that filters the blue/green wavelength.

Red lights are the least disruptive to a baby's circadian rhythm

The role of light in infant sleep

Light plays a crucial role in the sleep patterns of newborns. Light exposure provides the brain with information that guides the circadian rhythm, the internal 24-hour body clock that regulates sleep and wakefulness. In a natural light pattern, the circadian rhythm follows the cycle of sunrise and sunset. However, artificial light sources can disrupt this natural cycle.

The impact of light on melatonin

Melatonin is a hormone that plays a significant role in sleep regulation. It is produced in higher quantities in the absence of light, prompting feelings of sleepiness. Conversely, exposure to light, especially blue light, can inhibit melatonin production, making it harder to fall and stay asleep.

The effect of red light on sleep

Red light, unlike blue light, does not significantly hinder melatonin production. Research suggests that red light can stimulate melatonin production and improve sleep quality. A 2012 study found that female athletes who underwent red light therapy for 30 minutes every night over 14 days experienced improved sleep quality and increased melatonin levels compared to a placebo group.

The benefits of red light for newborns

Red light is the least disruptive to the body's melatonin production and, by extension, the circadian rhythm. It is a suitable option for night lights in nurseries or rooms shared with infants. Red light provides enough illumination for parents to navigate the room during nighttime feedings and diaper changes without causing excessive disruption to the baby's sleep.

When to introduce a night light

It is generally recommended to introduce a night light only when a child expresses fear of the dark, which typically occurs around the age of two. However, if a night light is used before this age, red light is the preferred option as it minimizes the suppression of melatonin production.

Creating an optimal sleep environment

To promote healthy sleep patterns in newborns, it is essential to maintain a dark environment during sleep times. Blackout curtains or sleep masks can be used to block light from entering the bedroom. Additionally, electronics that emit blue light, such as phones, tablets, and laptops, should be avoided for at least an hour before bedtime as they can interfere with melatonin production.

Night lights can help with separation anxiety

Night lights can be a great help to parents and their babies during the separation anxiety phase. Separation anxiety is a normal part of a baby's emotional development and usually occurs when they understand that people and objects exist even when they are not present. This typically happens when babies are around six months old and can last until they are two years old. During this phase, babies may struggle with settling down to sleep and may wake up frequently during the night.

A night light can help to reassure toddlers of their safety at night. A gentle, red-coloured night light is best as it doesn't block melatonin production. A night light with a red bulb, or a red Christmas bulb in a regular night light, are good options. A lovey toy that lights up can also be a good choice.

In addition to a night light, there are several other strategies that can help to manage separation anxiety:

• Establish a consistent bedtime routine with calming activities such as bathing, singing, and reading.
• Gradually increase the amount of time you spend away from your baby.
• Give your baby attachment objects, such as a stuffed animal or blanket, to provide comfort and security when you are not with them.
• Stay calm and reassuring. Let your baby know that you understand how they feel and that you will always return.
• Practice positive reinforcement by praising and rewarding your baby when they successfully manage their anxiety.
• Play separation games like hide-and-seek and peek-a-boo to help your baby understand that you will come back.
• Always say goodbye and greet your baby with a smile and a hug when you leave and return.

Babies don't need night lights, they find the dark comforting

While some parents may assume that a night light is an essential item for a baby's nursery, this is not necessarily true. In fact, babies find the dark comforting, and keeping the room dark at night can help them sleep better.

Benefits of a Dark Room

Leaving the room dark at night can help your baby settle and sleep well. This is especially true for babies over 8 weeks old, as the dark promotes the release of melatonin, the sleep hormone. Keeping the room dark at night also helps to set your baby's body clock, or circadian rhythm, so they start sleeping more at night and less during the day.

Night Lights Can Be Distracting

Night lights can be more of a distraction than a help for babies. Any light can be stimulating for babies and prevent them from falling asleep or staying asleep. Even a dim, soft light can be distracting for some babies and interfere with their sleep.

Alternatives to Night Lights

If you need to feed or change your baby during the night, a good alternative to a night light is to leave the nursery door slightly open so that light from the hallway can help guide you.

When Night Lights Can Be Useful

While babies don't need night lights, they can become useful as your baby grows older and starts to experience nighttime fears or separation anxiety. A night light can provide reassurance and comfort in the middle of the night.

Frequently asked questions