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Helping Your Baby To Sleep: Day & Night Confusion
Apr
Day vs night confusion: How to gently reset your baby’s body clock! Written Baby Sleep expert Sarah Engelbrecht Founder Of My Little Sleepers.com
If your newborn is partying at 2 a.m. but snoozing through the afternoon, you are probably
dealing with day and night confusion. It is one of the most common sleep struggles in the
early weeks and can leave you feeling completely upside down. The good news? It is
temporary, and there are gentle, effective ways to help your baby learn the difference
between day and night.
As a pediatric sleep consultant, physiotherapist, and mum, I know how exhausting this
phase can be. In this post, I am breaking down why day and night confusion happens, how
to spot it, and the small changes that can help reset your baby’s body clock.
Why do babies get day and night mixed up?
Babies are not born with a working body clock (circadian rhythm). Our circadian rhythm,
which helps us feel sleepy at night and alert in the day, takes a little while to develop. A big
part of this natural rhythm is melatonin, the sleep hormone that kicks in when it gets dark.
Newborns do not start making melatonin properly until they are around six to eight weeks old. Until then, they are not getting those strong sleepy signals that adults rely on. Instead, they are just going off what they can pick up from the outside world, like light, noise, and how you are responding to them.
That is why lots of short naps during the day and long wakeups at night are so common. The
good news is, you can gently help them learn the difference between day and night.
How to reset your baby’s body clock, gently
Using light and dark cues, keeping nights calm and quiet, and building rhythm into your
days, helps your baby learn the difference between day and night.
Here are 5 simple, evidence-based strategies that can help your baby settle into a more
natural rhythm:
- Light is your best daytime tool:
During the day, open the curtains wide and let natural light in, even during naps. Light helps
regulate the circadian rhythm and sends your baby a clear message: this is daytime.
Going for a short walk outside in the morning can be especially helpful. Not only is it a nice
break for you, but it gives your baby the natural light exposure their body needs to begin
distinguishing day from night. - Keep nighttime low-key:
At night, think calm, quiet, and dark. Use a dim red or amber light during feeds and nappy
changes, avoid chatting or stimulating play, and try not to make eye contact for too long.
While I agree that this might sound a bit strange and disengaged, it really goes a long way in
helping your baby to understand and learn that “nighttime is for resting.” - Create a simple bedtime routine:
You do not need a strict schedule, but a short, predictable bedtime routine helps signal to
your baby that sleep is coming. A warm bath, gentle massage, feed, and a cuddle in a dark
room is perfect. Pick a routine that is sustainable and one that you can even do while on
holiday. This will allow you to be consistent and help your baby understand when it’s time to
sleep. - Use consistent sleep cues:
White noise, a cosy sleep sack, or a familiar scent can all become cues that help your baby
feel safe and settled. An added bonus is that using a white noise machine can help maintain
consistent noise levels within the room, so that any outside disturbances don’t affect their
sleep. Using these consistently at bedtime and for naps helps your baby link these signals
with sleep. - Be patient and kind to yourself:
I want you to know that this phase is only temporary. While these strategies can help your
baby find their rhythm quicker, every baby ultimately adjusts in their own time. Some babies
start sleeping in longer stretches quite quickly, while others take a little longer to find their
rhythm, there is no rush. Know that you are doing an amazing job either way!
Need a little more support?
If you are feeling stuck, I would love to support you inside The Baby Sleep and Thrive
Club; a sleep membership created for parents who want gentle, real, practical help that
grows with their baby.
Inside, you will get:
✔️ The Baby Sleep Blueprint course
✔️ Live Q&A sessions and troubleshooting calls
✔️ A warm, supportive community
✔️ Ongoing help as your baby grows and changes
And if you’re looking for more personalised guidance, you can work with me one-on-one.
Follow @my_littlesleepersclub on Instagram for daily tips and reassurance.
About the author:
Sarah Engelbrecht is a healthcare professional, certified baby and toddler sleep consultant,
and mum to a little girl. Her journey into sleep consulting began after facing her own
challenges with infant sleep, a time she describes as exhausting and overwhelming.
Reaching out to a sleep consultant was a turning point, giving her the tools and support that
changed everything. Inspired by that transformation, Sarah trained as a certified sleep
consultant and founded My Little Sleepers Club, where she now helps other families find rest
through gentle, evidence-based support.
