Why daylight helps support your baby's sleep

Getting outside in daylight is a simple yet powerful way to support your baby’s sleep, and it all comes down to how natural light influences their circadian rhythm - the body’s internal clock that regulates sleep and wake cycles.

Here’s why it matters and how it works:

The role of daylight in regulating sleep hormones

Exposure to natural light during the day helps regulate the production of melatonin, the hormone responsible for sleep. Melatonin levels naturally rise in the evening as it gets darker, signaling to the body that it’s time to wind down. However, for this process to work effectively, your baby’s body needs exposure to bright light during the day to suppress melatonin production and reinforce the difference between day and night. This is especially important for babies, as their circadian rhythms are still developing.

How daylight supports the circadian rhythm

Daylight acts as a natural cue for the circadian rhythm, helping your baby’s body understand when it’s time to be awake and when it’s time to sleep. Studies have shown that babies who are exposed to more natural light during the day tend to sleep better at night. This is because consistent exposure to daylight helps their internal clock align with the 24-hour day, making it easier for them to settle into predictable sleep patterns.

Practical benefits of daylight exposure

• Improved night-time sleep: Babies who spend time outside during the day often fall asleep more easily and stay asleep longer at night.
  

• Better daytime naps: Exposure to natural light during awake periods can help regulate nap times, ensuring they’re more restorative.
  

• Mood and development: Daylight exposure isn’t just about sleep - it also supports overall mood and development by boosting vitamin D levels and encouraging sensory exploration.
  

• Caregiver well-being: Being outside in the fresh air has many benefits for mum or dad too - that vitamin D fix will help perk up your mood, and walking helps with energy levels on the days when you need a boost.
  

How to incorporate daylight into your baby’s routine

• Morning walks: Start the day with a walk outside to signal to your baby’s body that it’s time to be awake. You can time this to coincide with their morning nap and kill two birds with one stone - fresh air and getting your daily steps off to a good start!
  

• Outdoor playtime: Spend time outdoors during their awake windows, even if it’s just in the garden or on a balcony. Take bouncers, playmats and their favourite toys out with you.
  

• Afternoon stroll: This is a great opportunity to get out of the house during the "witching hour" when even small tasks can feel overwhelming. Getting out into the fresh air for a stroll (timed with the last nap of the day) can help lift mood and prepare everyone well for bedtime.
  

• Nap-friendly light: While daylight is great for awake times, ensure their sleep environment is super dark during naps to reinforce the difference between day and night.

Stay safe in the sun

While daylight exposure is incredibly beneficial, it’s important to protect your baby’s delicate skin. Use shade, hats, or baby-safe sunscreen when spending extended periods outside in the warmer months.

By making daylight a regular part of your baby’s routine, you’re not just helping them sleep better—you’re also laying the foundation for healthy sleep habits that will benefit them for years to come. It’s a small change with a big impact!

My sleep packages can provide a holistic approach to help your child get better sleep – covering sleep environment, safe sleep, age appropriate routines to follow, night weaning advice, settling techniques and nap management for children aged 4 months to 4 years. If you’d like to talk more about the support available to your family, please book a free discovery call so we can set you on the road to better sleep.