How to Change Babies' Sleep Pattern From Day to Night

If you think sleeping all day and staying up late is just a trait of teenagers (or vampires), think again! Day/night confusion (or day/night reversal) is a common newborn quirk where your little one spends most of the day dreaming... But their nights are wide awake. If your child is confusing their day and night, never fear, I can help reverse this upside-down sleep schedule. Hint: What you do to your baby during the day can help them fall asleep at night. So, let's start at sunrise and set your baby up for nighttime success, shall we?

Why do babies confuse their day and night?

There is no clock in the womb, but babies do begin to develop a sense of time. The problem is, they were confused from the start! Babies exercise themselves to sleep. They like to doze off when their uterus is rocking from walking or participating in exercise classes. (That's why they love cradles!) But when the uterus is still and bored (you're working at your desk or sleeping in bed), that's when they love to play! Immediately, the baby may get used to being active at night and drowsy during the day... That's the opposite of what we do! Once the baby is born, these patterns continue... And we will continue them. By letting babies sleep all day, they naturally need to wake up during the night for multiple feedings. 

Method 1: Reconstructing the uterus during Sleep.

You can change your baby's sleep schedule by mimicking the sleep cues they love so much in the womb. Comfort, movement, and the hiss of the womb help babies fall asleep while they are inside you, so once they are born, use tight swaddling, white noise, and movement at night to signal to your child that it is time for bed.

Method 2: Get outside during the day.

Take your baby outside in the sun every day -- especially before noon. If your baby mixes day and night while sleeping, this will help reset your baby's circadian rhythm (or internal clock). In fact, a study in the Journal of Sleep Research found that babies who get a good night's sleep spend twice as much time in the sun as those who don't. It turns out that exposure to afternoon sunlight helps babies' brains better recognize when they should go to sleep and when they should wake up. Be sure to wear a long-sleeved leotard with trim to protect your baby from the sun.

Method 3: Using a sling.

Carry your baby in a sling or baby sling for long periods of the day (or use a baby swing) to help reinforce the idea that daytime is a fun, active time! The rhythm of the day also sets a calm tone. Bonus: It's been proven that wearing them for three hours a day can reduce crying by up to 51 percent.

Method 4: Improve your night's sleep based on your daytime schedule.

Develop a flexible baby schedule to prevent your baby from getting too tired during the day... And keep them on track to meet your nightly bedtime goals. (Babies are ready to respond well to schedules after 1 month.) In order to help your child prepare for a successful arrangement, it is important that you know all about the baby wake window and your baby's bedtime cues.

Method 5: Avoid stimulants.

If you are breastfeeding, avoid dark chocolate and coffee as much as possible, as caffeine may disrupt your baby's sleep patterns. But there's no need to completely break your habits. Simply limit your coffee intake to one cup in the morning. Keep in mind that caffeine stays in your system for more than 12 hours, which can keep you from getting a deep sleep.

Method 6: Encourage daytime bowel movements.

For a while, many babies pooped after each feeding. So, if they eat a lot at night, the likelihood of them waking up in the night with a dirty diaper is high. Encouraging your baby to poop more during the day is a double proposal. First, you want to feed your baby frequently during the day. Breastfed newborns eat every 1 to 3 hours, and formula-fed newborns may eat 1 to 3 ounces every 2 to 3 hours. Second, give your child a good belly massage and have them do some knee-to-belly exercises to help your baby defecate during the day so that sleep at night is not disrupted and grunted by defecation. (If your baby has hard or stiff stools, consult your doctor. Your baby may be constipated.

Method 7: Make the evenings boring.

Whenever your precious baby wakes up in the night, make sure your interaction is very boring. This means boring eating, boring burping, boring diaper changing, and boring (but gentle and comfortable) soothing when needed. Why boring, you ask? Keep the room dark, use a soft voice if you need to speak, keep the room quiet (except for white noise), and do your best to avoid prolonged eye contact and smiling! You don't want your baby's night waking to be fun or something your baby looks forward to. Keep you excited during your interactions during the day.

Method 8: Do some gentle Ignoring.

If your baby is crying, of course help them! However, if your baby is whining, crying, or just making standard baby noises, give your child some time to calm themselves back to sleep during the night. If your baby is swaddled and listening to a rough, rumbling white noise, they will most likely calm down within 30 seconds. (Babies have sleep cycles of less than an hour, so they often squirm, scream, and cry as they transition to another sleep cycle.)

Method 9: Take a nap.

Does your little guy take marathon naps during the day? Although you may want your baby to nod off, naps that are too long can sometimes lead to sleep that is too short -- especially if they interfere with your baby's feeding schedule. That's why I recommend limiting naps to no more than two hours.

Method 10: Try dream feeding.

Consider incorporating dreams into your night schedule. Before you go to bed, gently lift your baby out of bed and feed them while they are still awake. This will help prevent hunger from waking up your child in the wee hours!