How to change newborn sleep patterns from day to night
Updated Sep 17, 2024
Those first weeks of newborn sleep are quite chaotic, especially when it seems like your little one wants to sleep all day and then is ready to party all night. While frustrating, young babies have immature circadian sleep-wake systems so it’s not uncommon for newborns to sleep longer stretches during the day and then want to be awake between sleep cycles overnight.
Luckily, day/night confusion usually improves at around . In this article, we’ll give you tips to help “fix” it sooner, let you know what not to do when attempting to change your baby’s sleep patterns, and give you answers to frequently asked questions regarding newborn sleep.
Editor's note
Note for children who were born early, we typically go by their adjusted age for sleep development. However, there is some mixed research regarding preemie circadian rhythm development. Consult your child’s doctor if you have questions regarding their specific circumstances and sleep habits.
IN THIS ARTICLE:
Why babies mix up their days and nights
It’s not uncommon for newborns to confuse days and nights, but why does it happen?
Immature circadian sleep-wake system: Newborn sleep is typically evenly distributed between day and night due to an immature circadian sleep-wake system after birth. However, it’s not uncommon for babies to confuse days and nights because of this as well.
Feeding schedules: If your newborn is snoozing for long stretches during the day, they may wake more frequently overnight in order to get the nutrition they need. This can contribute to day/night reversal.
Environmental influences: Light exposure [] is important for the establishment of normal circadian rhythms. If a baby’s environment is too dim and quiet during the day, they may not easily recognize that daytime is the preferable time for “play.”
Is it normal for newborns to have reversed sleep patterns?
Yes, it is normal for newborns to have unpredictable and/or reversed sleep patterns. Day/night confusion typically resolves by 8 weeks of age. At that point, however, expect sleep times and durations to continue to be irregular. As much as parents would love to have their baby on a set schedule l as quickly as possible, little ones typically won’t have a more regular 24-hour rhythm of sleeping and eating until around .
How long does it take to reverse a baby's sleep schedule from day to night?
Day/night reversal typically resolves by 8 weeks. While there’s not a magic “fix” for this irregular sleep pattern, there are ways you can try to help it resolve sooner. These suggestions regarding day/night reversal are meant to help on two fronts: (1) provide behavioral cues to newborns that nighttime isn’t playtime (though we’ll continue to expect them to wake overnight to eat and snuggle) and (2) help regulate the internal clock through light exposure.
Note that newborns will spend most of their time in light sleep and snooze for short periods of around 30 minutes to 2 hours [] during the day. At night, it’s developmentally appropriate for newborns to need to wake for feedings and comfort.
4 ways to change baby sleep pattern from day to night
| Strategy | Description | Example actions |
|---|---|---|
| Daytime light exposure | Increase exposure to natural light during the day | Take walks outside, keep curtains open, don’t limit household noise |
| Keep nighttime activities calm and quiet | Try to keep baby’s environment dark and boring when they wake for feedings and comfort overnight | Use dim lights for diaper changes, avoid loud noises and voices overnight |
| Avoid overtiredness | Overtired babies have a harder time falling asleep and staying asleep | Follow age-appropriate wake windows and sleepy cues to help ensure your newborn gets the rest they need |
| Cap naps at 2 hours | Long stretches of sleep during the day may perpetuate day/night confusion and can lead to more night wakes due to hunger | Consider capping individual naps at 2 hours |
Tip #1: Ensure your newborn is getting sufficient daytime light exposure
A great way to help switch baby’s days and nights is through light exposure [] This is important for the establishment of normal circadian rhythms. Go for a walk or run that daytime errand and don’t worry too much about limiting normal household noise [] during the day to help set up an environment that clearly differentiates day from night.
Tip #2: Keep their environment dark and quiet at night
On the other hand, aim to keep interactions dark and quiet overnight for activities like feedings and diaper changes to signal that nighttime is for sleep. Note it’s developmentally appropriate for newborns to eat and seek comfort multiple times overnight, so the goal isn’t to eliminate night wakes at this time. Instead, aim to set the foundation for more desirable nighttime sleep habits by keeping these interactions quick and calm.
Tip #3: Avoid overtiredness
Babies aren’t quite ready for a true sleep schedule in the newborn phase. However, it can be helpful to keep track of and at this time to help determine when your little one is ready to sleep again. This helps ensure your child is getting the rest they need since overtiredness can make it harder for them to fall asleep and stay asleep.
Tip #4: Consider capping naps at 2 hours
If your newborn is napping for long stretches during the day, consider waking them after 2 hours to ensure they’re getting the nutrition they need during the day. This may help reduce night wakings due to hunger and help them consolidate night sleep.
Common mistakes to avoid when changing a baby's sleep pattern
Mistake #1: Thinking day/night reversal is due to something you or your baby did ‘wrong’
There is so much to learn and do in the first few weeks of your little one’s life! It’s not uncommon for new parents to worry that they’ve done something “wrong” or something is wrong with their child when things don’t go exactly as planned, especially in the realm of sleep. However, day/night reversal is the result of an immature circadian rhythm, not something that you “caused.” Take comfort in knowing that this is a common newborn sleep challenge and it will resolve on its own usually by 8 weeks.
Mistake #2: Keeping a newborn’s environment too quiet during the day
One way you can potentially speed up the process of resolving day/night reversal is by exposing your baby to light and regular household noise during the day. In contrast, keeping your little one’s environment dim and very quiet during the day may not signal to them that daytime is meant to be awake time.
Mistake #3: Overstimulating a newborn overnight
In the newborn phase, it may be tempting to turn the lights on and interact with your baby when they wake overnight for feedings and comfort, especially if they seem to want to be entertained. However, too much stimulation and light exposure overnight can send the wrong message about desirable sleep times and signal to the internal clock that it’s a wake time, rather than a sleep time. Instead, try to keep things dark and calm overnight to help signal (to your baby and to their circadian rhythm) that nighttime is for sleeping.
Takeaway
Newborn day/night reversal is due to immature circadian sleep-wake systems and can lead to little ones wanting to sleep long stretches during the day and then be awake between sleep cycles overnight. While frustrating for parents, this is not an uncommon newborn sleep challenge.
Day/night reversal typically resolves on its own around 8 weeks. However, there are some ways to help change baby’s sleep pattern from day to night sooner, including keeping their environment bright during the day and dark and quiet at night.
If your newborn typically sleeps long stretches during the day, consider capping individual naps at 2 hours to ensure they’re getting the nutrition they need. This may help reduce overnight wakes and achieve more desirable sleep patterns. However, we’ll continue to expect little ones to wake overnight for feedings and comfort at this age.
Newborn day-night reversal FAQs
Q: How can I prevent my baby from confusing day and night?
A:
You can’t! Day-night reversal is caused by immature circadian sleep-wake systems and is common among newborns. While you won’t be able to prevent it, there are ways caregivers can help it resolve sooner, like keeping baby’s environment bright and noisy during the day and calm and dark overnight.
Q: How can I gradually shift my baby's sleep pattern to align with nighttime sleep?
A:
It’s normal for newborn sleep to be chaotic! We won’t expect a more typical 24-hour pattern of sleeping and eating until closer to 3 - 4 months of age. However, in the meantime consider capping individual naps at 2 hours so your little one gets adequate nutrition during the day. This may help reduce night wakes due to hunger.
Q: What should I do if my baby sleeps too much during the day?
A:
Newborns spend much of their time sleeping — usually somewhere around 15.5 hours over a 24-hour period. If your baby is sleeping significantly more than that, consider capping their daytime sleep at 2 hours to ensure they’re getting the nutrition they need. This can also help reduce overnight wakes due to hunger. However, if you’re concerned about how much your baby is sleeping or notice any red flags, be sure to reach out to their pediatrician.
Q: How can I soothe my baby back to sleep at night?
A:
It’s developmentally appropriate for newborns to wake multiple times overnight for feedings and comfort. However, we recommend keeping the environment calm and dark overnight when your baby wakes up so that they begin to understand that nighttime is meant for sleep, not playtime.
Q: Can I use sleep aids to help my baby adjust their sleep pattern?
A:
When attempting to adjust newborn sleep patterns, we suggest using sleep aids like white noise at night to help them get the rest they need and establish more desirable sleep patterns.
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Note: The content on this site is for informational purposes only and should not replace medical advice from your doctor, pediatrician, or medical professional. If you have questions or concerns, you should contact a medical professional.
