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As the days get shorter and the weather gets colder, you may notice a change in your baby’s sleep patterns. Maybe they are ready for bed early. Maybe he’s getting up before sunrise. Maybe naps suddenly look a little different. It’s not your opinion.
Our bodies and our children’s bodies are designed to adapt to changes in light and temperature. These seasonal changes affect our circadian rhythm, the 24-hour internal body clock that controls sleep, wakefulness, hormone production, body temperature, and even digestion. Good news? Understanding what’s going on makes it easier to work with your child’s body instead of fighting it.
Morning light is still important.
One of the most powerful ways to improve your child’s sleep isn’t bedtime, it’s first thing in the morning. Natural light hitting the eyes signals the brain that it’s time to start the day. Morning light also helps to “set” your baby’s internal clock so that their body knows when to make hormones 12 to 14 days later. Even if the morning is cold, open the blinds as soon as your child wakes up. Well, stay outside for a few minutes if you can. Morning light is one of the most powerful cues we have to get a good night’s sleep.
Darkness tells the brain that it is time to sleep.
As the light begins to fall, most children naturally fall asleep early. This is because the brain responds to the lack of light by increasing the production of melatonin. Artificial lighting can slow down this process, but practicing a regular bedtime routine with a dark bedroom helps reinforce the signals your baby’s brain is already receiving.
Cool temperatures help sleep better.
Research has shown that our body temperature naturally drops as we prepare for sleep. A cool room helps support this natural process, making it easier to fall asleep and stay asleep. Although every child is different, most sleep experts recommend that the room be cool, usually in the middle 68°F and 72°F. Comfort is needed, but too much heat can disrupt a good night’s sleep. Dress your baby appropriately for room temperature instead of adding extra blankets, and always follow good sleep guidelines.
Don’t let the clock get carried away.
As the schedule changes with school, activities, and the end of Daylight Savings Time, try to adjust the sleep time from one day to the next. Avoid craving. Your baby’s circadian rhythm develops with regularity. Waking up regularly, going to bed regularly if appropriate for age, eating at the same time, and doing routine activities at bedtime, all help to keep the body strong. Think about the habit of giving the brain the same signals every day: It’s morning. It’s noon. It’s bedtime. As the symptoms become more predictable, sleep becomes easier.
Fall is a great time to renovate.
Summer vacations, late nights, travel, and schedule changes can all leave routines a little out of whack. Fall naturally provides an opportunity for families to settle back into a more natural rhythm. If you’ve been planning to get back on schedule, now is a good time to start. Most children adjust well when the routine is the same for a few days.
Women on Call Takeaway
Sleep is not just about sleeping. It’s what happens all day. Morning light, exercise, regular meals, a regular routine, an age-appropriate schedule, and a safe place to sleep all work together to ensure good sleep. When you understand how your child’s body is designed to work, it becomes easier to make small choices each day that make sure everyone has a good night’s sleep.