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Should Baby Nap Time Be Dark?

Understanding Baby Nap Time

Just as adults do, babies benefit greatly from regular napping routines. However, a common question parents often ask is whether the baby’s nap time environment should be dark or not. In this post, we delve into this topic to help you create the best napping conditions for your little one.

Dark Versus Light During Nap Time

Why Consider a Dark Environment for Baby’s Nap Time?

Dark environments can signal to your baby’s brain that it’s time to sleep. This is because darkness helps stimulate the production of melatonin, a hormone that promotes sleep. Therefore, making your baby’s room dark during nap time can help them fall asleep quicker and stay asleep longer.

Can Light Affect Baby’s Nap Time?

A room filled with light can potentially disturb your baby’s sleep, especially if they’re sensitive to changes in their environment. Moreover, light may inhibit the production of melatonin, potentially making it harder for your baby to stay asleep.

Setting Up the Ideal Nap Environment for Your Baby

Darkening the Room

Consider using blackout curtains, shades, or blinds to reduce the amount of natural light entering your baby’s room during nap time. If these are not options, a temporary fix could be using a dark-coloured blanket or sheet to cover windows.

Maintaining a Comfortable Room Temperature

A cool room can help promote better sleep. Experts suggest a room temperature of around 68-72 degrees Fahrenheit (20-22 degrees Celsius) for optimal baby sleep.

Consistency is Key

Strive to be consistent with your baby’s nap routine. The predictability of a nap routine can help signal to your baby that it’s time to sleep, whether the room is dark or not.

Dark vs. Light: The Optimal Nap Environment

Should You Darken the Room for Daytime Naps?

Yes, darkening the room for daytime naps can be beneficial. The darkness aids in the production of melatonin, a sleep hormone, which can help your baby fall asleep more easily and maintain a deeper sleep.

Is It Better to Nap in Light or Dark?

While napping in a slightly lit room may not necessarily disrupt your baby’s sleep, research suggests that darkness can facilitate a more restful and longer nap. This is because a dark environment signals to your baby’s brain that it’s time to sleep.

Should Babies Nap in Sunlight?

While exposure to natural light during the day can help regulate your baby’s internal body clock or circadian rhythm, direct sunlight might create a too-bright environment that could inhibit sleep. Using blinds or curtains during nap time can help control the amount of sunlight in the room.

Nap Times and Schedules

What Time is the Healthiest Nap?

The optimal time for a nap largely depends on your baby’s age and individual sleep schedule. Generally, a mid-morning and mid-afternoon nap are common for many infants.

Nap Duration by Age

How long a baby should nap can vary by age. For instance, a 4-month-old might take 3-4 naps a day, each ranging from 30 minutes to 2 hours. By 6 months, this might reduce to two longer naps, each about 1-2 hours long.

Other Factors Affecting Baby Nap Time

Why Do Babies Like Contact Naps?

Contact naps, where a baby naps while being held or carried, can provide a sense of comfort and security. However, it’s essential to encourage your baby to nap independently to promote good sleep habits.

Should You Swaddle Newborn for Daytime Naps?

Swaddling can provide a cozy and secure feeling that may help newborns sleep better. However, once your baby starts showing signs of rolling over, it’s time to stop swaddling to prevent the risk of suffocation.

Should Baby Nap in Same Place as Night?

Consistency is key when it comes to a baby’s sleep environment. Having your baby nap in the same place they sleep at night can help reinforce sleep cues and promote better sleep habits.

Do Daytime Naps Help Babies Sleep at Night?

Yes, good daytime naps can contribute to better sleep at night. An overtired baby may have trouble falling asleep and staying asleep during the night.

How Can Help

At, we understand that every baby is unique, and what works for one may not work for another. Therefore, we offer a variety of resources, including one-on-one sleep consultations, to help you tailor your baby’s sleep routine to their individual needs.

In relation to nap environments, we can provide advice and strategies for creating the best nap conditions, whether your baby prefers a dark room or not. Furthermore, we can guide you on how to implement a consistent nap routine that aligns with your baby’s natural sleep cycles, promoting more restful sleep and, in turn, happier wake times.

Check out today for more information, resources, and support on baby sleep health.

9 thoughts on “Should Baby Nap Time Be Dark?”

  1. MillerMommy:

    You know, my little one used to have such a hard time settling down to sleep, especially at night. Then I stumbled upon this website, It has been a game-changer for us; I’ve seen my baby fall asleep in under a minute. Life has certainly become more peaceful since then! 💤

    Our daycare recommended it—they use it for nap times with the little ones there—and I thought I’d share it with you all. So, if you’re struggling with bedtime routines, it might be worth checking out Wishing you and your family the best on this parenting journey! 🤗

  2. SleepyParent77:
    Oh, this article couldn’t have come at a better time! I’ve been struggling with my baby’s naps, and now I understand the importance of a dark environment. Thanks for the info! And by the way, has been a lifesaver for me. Their tricks really work like magic to make my baby sleep in no time!

  3. NewMommyAdventures:
    Wow, I had no idea that darkness could help my baby sleep better during nap time. I’m definitely going to try those blackout curtains. And thanks for the tip about – I need all the help I can get with my little one’s sleep!

  4. WideAwakeDad:
    This article has opened my eyes to the importance of a dark environment for my baby’s naps. I’ve been wondering why my baby has been having trouble napping during the day. And now I can’t wait to check out for those magical sleep tricks they promise!

  5. BusyMomma101:
    Thanks for the tips on nap times and schedules! It’s always a struggle to figure out when my baby should nap. And sounds like a dream come true. I need their help to get my baby on a better sleep routine ASAP!

  6. SleepDeprivedDaddy:
    Dark versus light, who knew it could make such a difference for my baby’s nap time? I’m sold on creating a dark environment now. And I’ve already visited – their advice is a game-changer for exhausted parents like me!

  7. CoffeeLoverMom:
    Dark room for daytime naps it is! I’ll be grabbing some blackout curtains today. Plus, seems like a godsend for all of us struggling with baby sleep. I’m ready to try anything to get some rest!

  8. HappyNapper:
    Thanks for the nap duration info! It’s nice to have some guidelines for how long my baby should nap at different ages. And I’m heading straight to to get more tips and tricks for a peaceful naptime routine!

  9. SleepyInSeattle:
    Swaddling and consistent sleep environments, got it! I’ve learned so much from this article. Now, I’m off to to explore their resources and hopefully get my baby to nap like a champ!

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