Newborn Sleep Survival Guide: Coping with Day-Night Confusion

Bringing a newborn into the world is an incredibly joyous occasion, but it also comes with its own set of challenges, particularly when it comes to sleep. One of the most common hurdles new parents face is helping their baby adjust to the difference between day and night, often referred to as day-night confusion.

If you find yourself navigating through sleepless nights and wondering how to cope, you are NOT alone! Let’s explore what day-night confusion is, why it happens, and most importantly, how you can help your newborn establish healthy sleep patterns and get their days and nights sorted out. 

What is Day-Night Confusion?

Even though it can be frustrating to deal with (especially when you haven’t slept well in days), day-night confusion is a completely normal part of newborn development. Babies are not born with a mature circadian rhythm, the internal clock that regulates sleep-wake cycles. Instead, they have a kind of chaotic and disorganized sleep pattern that can look like short bursts of sleep throughout the day and night. This can also look like longer stretches of sleep during the day, and shorter stretches at night. 

What Causes Newborn Day-Night Confusion?

Several factors contribute to day-night confusion in newborns:

• Underdeveloped Circadian Rhythm: Newborns have immature circadian rhythms, making it difficult for them to distinguish between day and night.

• Feeding Schedule: Babies often wake up frequently to feed, regardless of the time of day or night.

• Light Exposure: Newborns are not yet sensitive to light and darkness, so they don’t understand that darkness signals sleep time yet.

• Lack of Routine: Without a consistent sleep routine, babies may struggle to differentiate between daytime naps and nighttime sleep.

So, How Can We Fix This?

While day-night confusion is a temporary phase, there are several strategies parents can try to get their newborns adjusted to a more “normal” sleep schedule.

1. Make the Difference Between Day and Night Time Clear 

During the day, keep the lights on and engage with your baby through play and interaction between feedings. At night, create a calm, dark environment to signal that it's time for sleep, and don’t engage in play between feedings- place them right back down after they are fed.

2. Get Outside

Exposure to natural daylight during the day can help regulate your baby's circadian rhythm (plus, vitamin D is so great for your postpartum blues and changing hormones!). Spend time outdoors or near windows to help your baby start to recognize that sunshine=day time.

3. Implement a Bedtime Routine

While newborns before 8 weeks are still a little young to start recognizing routines just yet, it is still beneficial to start establishing a consistent bedtime routine! This can help signal to your baby that it's time to wind down and prepare for night time sleep, which is different from day time sleep. This could include activities like a warm bath, gentle massage, and quiet singing and rocking.

4. Practice Good Sleep Habits

While newborns may not be ready for traditional sleep training methods, you can gently encourage longer stretches of nighttime sleep by pausing before responding to your baby’s cries and giving them a moment or two to fuss and potentially put themselves back to sleep. 

5. Remember to Take Care of Yourself while Experiencing Day-Night Confusion

This might not help baby figure out their days and nights, but it will sure help you! Remember to prioritize your own sleep and well-being as much as possible during this challenging transition. Enlist the help of your partner, family members, or friends to take shifts caring for the baby so that you can rest.

Give it Time

I remember feeling like my baby was never going to figure it out- but he did! And your baby will too, I promise. Stick to the tips and tricks above as much as you can, but don’t stress yourself out over trying to do everything “perfectly”! Give yourself (and your newborn!) some grace- they will eventually learn how to differentiate their days and nights and you will go back to sleeping. 

Trust your instincts, and don't hesitate to seek support from healthcare professionals or fellow parents if you're feeling overwhelmed. Before you know it, you and your baby will settle into a rhythm that works for both of you, allowing you both to get a bit more rest!

Author:

Alexa Martinez, owner of Mama Matters Too, is a pediatric sleep consultant with a focus on mama’s mental health. If you’d like to learn more about what she does or get some help with your littles’ sleep, check out her website or listen to her podcast.