With the clocks changing, sleep can suddenly become a big topic for families. Changes to daylight can make us think more about bedtime routines, darker evenings and how we can help our little ones settle comfortably at night.
For some babies and children, a softly glowing night light might seem like the perfect solution. It can feel comforting and reassuring, particularly for a child who does not like being in complete darkness.
But could that little light actually be affecting their sleep?
Can a night light affect my child’s sleep?
Even low levels of light at night can make it more difficult for children to get to sleep and can lead to more waking during the night, particularly between 2am and 4am.
One reason for this is the effect that light can have on melatonin, the hormone that helps us sleep.
What is melatonin and why does it matter?
Melatonin helps the body to fall asleep and stay asleep. In darkness, the body is able to produce melatonin more efficiently.
Melatonin release is connected to our natural light and dark cycle, known as the circadian cycle. This helps regulate the body’s internal clock.
When this cycle is disrupted, it can contribute to lethargy, irritability and tiredness during the day, as well as reduced concentration and mental ability.
Could sleeping with a light on affect my child’s eyesight?
Research has also found a link between sleeping with a light on and short sightedness.
Babies and children who sleep with a light on are five times more likely to grow up short sighted than children who sleep in darkness.
A night light can promote eye growth, which increases the risk of short sightedness, also known as myopia, even while a child is asleep. Children under the age of two are most at risk of developing the condition.
What if my child is frightened of the dark?
For children who experience anxiety, going to sleep in complete darkness can be very upsetting. A night light can provide a sense of comfort and security, so suddenly removing it may not be the easiest approach.
Instead, you can help your child gradually become more comfortable with sleeping in darkness.
How can I help my child adjust to sleeping in the dark?
If your child currently sleeps with a night light, consider reducing the amount of light gradually rather than simply switching it off.
Using a dimmer switch can allow you to slowly reduce the brightness over time. Alternatively, you could use a timer so that the light stays on while your child settles to sleep before switching off later.
This gradual approach can help children adjust more easily to sleeping in darkness while still giving them the comfort and security they need as they settle at bedtime.
So will a light help my child sleep better at night?
Although a night light might help your child feel more comfortable at bedtime, leaving a light on throughout the night can interfere with melatonin production and make it more difficult to fall asleep and stay asleep.
Encouraging your child to gradually become comfortable sleeping in darkness can help support their natural sleep cycle while making the transition feel much more manageable.
