Unlock the Power of Your Baby’s Circadian Rhythm for Better Sleep

If you’re puzzled by your newborn’s wild sleep patterns or your toddler’s bedtime stuggles, you’re definitely not alone. The answer often lies in understanding their circadian rhythm. 

What is Circadian Rhythm?

The circadian rhythm is an amazing system which governs our sleep-wake cycle over roughly 24 hours. While it’s still developing in infants, understanding how this wonderful internal clock works can help you guide your child towards easier naps, more consistent and consolidated nighttime sleep, and easier bedtimes. 

Why Does Circadian Rhythm Matter?

Circadian rhythm doesn’t only regulate sleep, it also influences key functions like hunger and temperature. When your baby’s circadian rhythm is established and in synch with a regular and appropriate day-night pattern, they will fall asleep more easily and stay asleep for longer, waking up refreshed, alert and ready to play. You'll also see hunger cues at the appropriate times and their body temperature will drop to its lowest during the night, as we see in adults.

On the flip side, if we ignore their natural cues - like keeping them up long past their tired signs - they produce more cortisol to help them stay awake. This makes it much harder or them (and you!) to settle at night, and can potentially trigger sleep disruption and early wakes as well. But don’t worry, there are tips below on how to nurture the power of the circadian rhythm.

If you’re wondering how on earth we’re meant to get them to sleep for naps when we don’t make melatonin during the day don’t worry, I’ll be posting about sleep pressure and adenosine, another key hormone which can help us out with naps, very soon.

The Hormones Behind Your Baby’s Circadian Rhythm

There are two key hormones play a huge role in your baby’s circadian rhythm and knowing a little bit about them can really help you understand your child’s sleep.

Melatonin

This ‘vampire hormone’ is only produced in the dark and it helps induce sleepiness. Daylight inhibits melatonin production and levels increases naturally as darkness falls. Babies usually start making melatonin around 12 weeks old. Melatonin is a ‘shy’ hormone, so it’s easily disrupted by light exposure so we can support its production with dim evening environments.  

Cortisol

Commonly known as ‘the stress hormone’, cortisol is what helps us wake up in the morning and feel alert during the day. It’s at its highest in the mornings and lowest at night. 

Tips to Support your Baby’s Circadian Rhythm

Although we know that this rhythm is just developing in young babies we can take steps to nurture and support it, leading to more restful sleep and happier days.

1. Soak up natural light - Let the sunshine in during the day! Even if it's not super sunny, let the natural light in. Open the curtains and take your baby outside in the morning if you can. Natural light signals their brain that it’s time to be awake. 

2. Busy days, calm nights - To illustrate how day and night are different include your baby in the normal daily activities of the household; don't adapt your daytime noise or activity levels for them. Nights should be calmer and quieter.

3. Establish a consistent and calm bedtime routine - Little ones thrive on the predictable. A calming bedtime routine signals sleep is on its way and helps anchor the circadian rhythm. You can read more about bedtime routines here.

4. Create a cosy, dark sleep space - Keep the nighttime sleep space dark to encourage melatonin production. Black out blinds or even tinfoil on the window can work wonders! 

5. Watch for sleep cues - Look out for your little one telling you they’re ready to sleep. Early signs like avoiding eye contact, less babbling/chatting, and turning away from stimulation can tell you it’s just the right moment to start their bedtime routine. 

6. Introduce predictable daily rhythms - Once your little one is old enough, regular meal times can reinforce their circadian rhythm, helping them anticipate when it’s time to eat and sleep.

7. Keep nighttime feedings calm and dim - If your little one is still having night feeds make sure they’re peaceful, calm and dimly lit. Use lamps, not overhead lights, where possible. 

A Note on Naps and Circadian Rhythm

In the early days our little ones will fall asleep and nap almost anywhere, and as we want them to have lots of light exposure during the day it's not necessary for their naps to be in a dark room. However, after the first few months babies will start to nap better in dark rooms and, as they've likely got day and night sorted out by then, this is generally recommended.

By nurturing your baby’s circadian rhythm you’re setting the stage for fantastic sleep habits. Particularly in the early days when naps and nights can feel unpredictable it can be reassuring to know that with these small steps you’re already on the path to a better night’s sleep. 

If you’d like to chat about your baby’s circadian rhythm, we're here to help. We specialise in supporting parents like you in building healthy sleep habits for their children.  Get in touch today to find out how we can help you and your little one enjoy more restful nights and brighter days. 

References

Callahan PhD, A., (2021). The Science of Mom: a research-based guid to your baby’s first year. Johns Hopkins University Press

Hookway, L. (2020). Let’s talk about your new family’s sleep. Pinter and Martin

Hookway, L. (2019). Holistic Sleep Coaching. Praeclarus Press, LLC.