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Newborn Day and Night Confusion: How to Regulate Their Circadian Rhythm

Writer's picture: Christina EdgarChristina Edgar



Newborn Day and Night Confusion: How to Regulate Their Circadian Rhythm

As a labor and delivery nurse and a new mom myself, I completely understand the challenges of newborn day and night confusion. My little one and I went through this, and let me tell you, it’s not easy! But with some patience and consistent effort, you can help your baby develop a healthy sleep pattern. Here’s what I’ve learned and some tips that helped us along the way.


Understanding Day and Night Confusion

Newborns don’t come with an innate sense of day and night. In the womb, they were shielded from the outside world's light-dark cycles and were lulled by your movements during the day. Once born, they need time to develop their internal body clock, also known as the circadian rhythm. This can take a few weeks to a few months.

Signs of Day and Night Confusion:

  • Longer stretches of sleep during the day.

  • Increased alertness and wakefulness at night.

  • Difficulty falling asleep at night.

Tips to Regulate Their Circadian Rhythm

  1. Expose to Natural Light

    • During the day, expose your baby to plenty of natural light. Open the curtains and take them outside for short periods. Natural light helps signal to their brain that it’s time to be awake.

  2. Create a Distinct Daytime and Nighttime Environment

    • During the day, keep the environment bright and engaging. Use regular household noises and interact with your baby.

    • At night, make the environment calm, quiet, and dimly lit. Use soft lighting and speak in hushed tones.

  3. Establish a Bedtime Routine

    • Develop a consistent bedtime routine to signal that it’s time to wind down. This could include a warm bath, gentle massage, a lullaby, or a quiet feeding session.

  4. Limit Daytime Naps

    • While newborns need a lot of sleep, aim to keep daytime naps shorter and more frequent. Try to wake them gently after a couple of hours if they’re sleeping too long during the day.

  5. Feed Strategically

    • During the day, feed your baby frequently and keep them more awake and engaged. At night, keep feedings calm and quiet, minimizing stimulation to encourage sleep afterward.

  6. Swaddle for Nighttime Sleep

    • Swaddling can help your baby feel secure and can be a great cue for nighttime sleep. Just be sure to swaddle them safely and appropriately.

  7. White Noise

    • Using a white noise machine can mimic the comforting sounds of the womb and help your baby settle at night.

  8. Be Patient

    • Adjusting to a new sleep schedule takes time. Be patient and consistent with your routines. It’s a phase that will pass as your baby grows.


Day and night confusion can be exhausting for new parents, but with consistent efforts, you can help your baby develop a healthy sleep pattern. Remember, every baby is unique, and it might take some time to find what works best for you and your little one. By creating a nurturing and predictable environment, you’ll be setting the stage for better sleep for everyone.

If you’re struggling with newborn sleep or know a friend or family member who is, have them contact us to schedule a postpartum visit to help individualize their postpartum needs.

From one mom to another, hang in there—you’ve got this! - Nurse Christina




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