Darkness, night lights and sleep - creating the ideal sleep environment for your child
Updated: Aug 31
The ‘ideal’ setting for sleep is a completely dark environment for the whole night so generally for smaller ones, total black out is usually the best option for optimal sleep. This is because, when darkness falls, our bodies naturally produce the sleep hormone, melatonin, which induces sleep.
However some children find it hard to sleep in total darkness and some older toddlers or children may prefer some kind of light for reassurance if they wake during the night (which is normal), especially if they are transitioning from being in your room to their own, or they get easily scared in the dark.
If this is your scenario, a night light could be a game changer. BUT it is key to get the right kind of night light to help induce and maintain sleep. Certain light is not beneficial in this process, so it’s important to use the right sort so as not to be counterproductive.
It is worth also knowing that any light coming into the room in the early hours will likely wake your child much earlier than they ideally need to get up, as any light entering the eye through the retina, signals to the brain that it is time to wake. Therefore, cortisol production is considerably increased, which is a natural function to allow us to wake and be alert and ready to face the day. Ensuring complete darkness at this time helps with early morning wakes!
My top tips for night light use:
Red/orange light works best if you do need a night light. Stay cool rechargeable touch lamps and salt lamps are good options, depending on the age of your child
Avoid bright/white/blue light as a night light (including a certain brand of sleep training clock!), as it dampens melatonin production, that wonderful sleep hormone!
Keeping the light as dim as possible is ideal, ideally not bright enough to see the whole room, but just a gentle glow for reassurance
Position the night light away from your child's face, ideally low down and away from the bed, rather than directly beside your child's head or pointing towards their eyes.
Avoid stimulating lights. Flashing, changing or stimulating lights may encourage your child to stay awake rather than settle to sleep. Some very gently moving lights can be relaxing and restful, such as northern light projectors but this can be dependent on your childs age, and its still ideal to keep the light colo whenurs to warmer tones and not blue/green.
General advice on use of light and its affect on sleep
Switch off all bright lights and electronic devices at least an hour before bed. (eg. phones, TV, tablets) and dim overhead lights if possible. This allows natural melatonin to increase and induce sleepiness. Blue light (short wave, high energy light produced by electronic devices) directly impacts and dampens melatonin production.
Set ipads/phones to switch to night filter, which uses warmer tones, for at least an hour before bed. However do bear in mind this doesn't completely stop the blue light - but can reduce the impact
Summer nights and how to keep it dark when its still light outside!
During summer days and with longer hours of light, it can be difficult to settle little ones without a dark environment. Blackout blinds or curtains, are readily available and these also help to keep rooms cool. However there are also other ways to block light, if you are desperate - or travelling and don't have easy access to a blackout blind!
Aluminium foil - dampen the window with a spray bottle and apply the tin foil to the bedroom windows to completely block the light out. Be mindful of this method in extreme heat where the foil may need to be placed on the exterior of the window.
Paper roll or cardboard - apply the cardboard or paper over the inside of the windows to block out the light. Tape it to the edge to block out all light. Thick bin bags also work well.
If you’d like to chat further, or would like some tailored advice, please book a free call with me to discuss here
Happy sleeping,
Emily x
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