Night Lights? Do you or don't you?

Alongside working with families directly I am often asked to attend playgroups, mothers groups and daycare centres, to educate families about sleep. One topic that comes up every time is nightlights.

There is so much marketing out there telling parents to invest in a nightlight and when parents are struggling with sleep they will usually try anything.

Unfortunately though, the use of a night light can actually negatively impact sleep.

Let me break it down..

The pineal gland in the brain receives information about it's environment through the retina and will secrete Melatonin in darkness. (Arendt et al, 2022).

Melatonin is a hormone often referred to as the 'sleep hormone' due to its pivotal role in sleep.

Darkness = Melatonin Production

Melatonin Production = Optimised Sleep

Due to darkness being the most important factor for the pineal gland to secrete Melatonin, introducing any light can actually block the body's production of Melatonin and therefore negatively impact sleep. (Harvard, 2020).

Due to this, I do not recommend introducing a nightlight into your baby or toddlers room if they are under the age of 2 years.

What if they are scared of the dark?

A fear of the dark typically doesn't occur until over the age of 2 years, so it is highly unlikely that your baby or young toddler has developed a fear of the dark. (bellefonds et al, 2022).

If your toddler is over the age of 2 years and is showing signs that they are scared of the dark, introducing a night light may be beneficial.

If you are considering a nightlight at this time, research indicates that a dim red light does not prohibit the secretion of Melatonin like other lights can and therefore is the best light to use. (Summer eta al, 2023)

References

Arendt, J et al (2022), Physiology of the Pineal Gland and Melatonin. National Library of Medicine. https://www.ncbi.nlm.nih.gov/books/NBK550972/

Beleefonds, C & Posner, G (2022), Is Your Toddler Afraid of the Dark. https://www.whattoexpect.com/toddler/sleep/toddler-afraid-of-the-dark/

Harvard Health Publishing (2020), Blue light has a dark side. https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side#:~:text=Exposure%20to%20light%20suppresses%20the,circadian%20rhythm%20and%20melatonin%20secretion.

Summer, J & Adavadkar, P (2023), What Colour Light Helps Your Sleep? http://www.sleepfoundation.org/bedroom-environment/what-color-light-helps-you-sleep.