How to change newborn sleep patterns from day to night

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. 

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

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

Here are some common mistakes when it comes to changing a baby's sleep pattern:

• Thinking day/night reversal is due to something you or your baby did ‘wrong’ 

• Keeping a newborn’s environment too quiet during the day

• Overstimulating a newborn overnight

Find more details below:

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.