Preventing Day & Night Confusion
Day & night confusion can leave new parents feeling like they're in a never-ending cycle of sleepless nights and restless days. But don’t worry, this common challenge can be managed and corrected with a little patience and the right strategies. Here's what you need to know:
What is a Day & Night Confusion?
Day & night confusion occurs when your baby's sleep patterns are flipped – they stay awake longer at night and seem to slumber more during the day. This is a typical issue in newborns because their environment in the womb didn't follow a 24-hour cycle.
How long does it last?
While it can be frustrating, day/night confusion typically takes around a week or more to correct. However, it may resolve naturally over time without specific strategies.
Strategies for Daytime:
Embrace the Outdoors: Spend more time outside during the day, as natural light helps reset your baby's internal clock.
Let the Light In: Keep curtains or blinds open to introduce your baby to the natural day-night cycle.
Interactive Wake Times: Engage your baby with gentle play and activities when they're awake during the day.
Don't Overdo the Quiet: While naps should be relatively quiet, it's okay to maintain a normal noise level during daytime activities.
Wake from Lengthy Naps: If a daytime nap stretches beyond two hours, consider gently waking your baby to help them differentiate between day and night.
Strategies for Nighttime:
Consistent Routine: During nighttime, maintain a consistent sequence of activities like feeding, bathing, and reading a bedtime story. Repetition reinforces the distinction between day and night, helping your baby understand that specific actions lead to sleep.
Quiet and Calm: Create a serene atmosphere by dimming lights and minimizing noise during nighttime feedings and diaper changes. Use soft, gentle voices and soothing touches to signal that it's time for sleep, emphasizing the tranquility of nighttime compared to the daytime activities.
Dark Environment: Make the room as dark as possible during nighttime sleep periods. Utilize blackout curtains to block out streetlights or any external sources of light. This darkness reinforces the idea that nighttime is for rest, creating a conducive environment for your baby to sleep deeply and without disturbances.
White Noise: Incorporate white noise, like a fan or a white noise machine, during nighttime sleep. White noise helps mask sudden sounds, providing a consistent auditory environment for your baby. This consistent background noise reinforces the quiet and calm atmosphere of nighttime, aiding in the prevention of day/night confusion.
The big take-away to prevent day & night confusion is to follow wake windows and total duration of sleep in a 24 hour period, to ensure your little one isn’t getting too much nap time, keeping them up at night.
Follow @bedtime.wishes on Instagram if you’re ready to learn how you and your little one can get the sleep you both deserve!
By: Dr. Laura Daniels PT, DPT, Certified Pediatric Sleep Consultant
