Is it right to use a night light in the nursery for sleep?

There is no simple, one-sided answer. Several factors are worth considering. On the one hand, having light present during sleep can negatively affect sleep quality and biological rhythms. On the other hand, we know little ones are often afraid of the dark, and a touch of light can be useful for night-time waking, breastfeeding and nappy changes. Research suggests that night-time light, regardless of intensity, can cause marked changes in melatonin levels, the hormone that supports quality sleep.

This is why it helps to understand the effects, and to have a few ideas up your sleeve. That way you can weigh things up when you are in two minds. Why might night lighting be needed? It makes night feeds, nappy changes and baby care easier, in fact it makes them possible. Without a small lamp, you might end up switching on the ceiling light, which would be very disruptive for your child.

Newborns are not afraid of the dark, but later, when separation anxiety develops, they may feel safer drifting off with a gentle light. Some older children are distinctly fearful if they have to sleep in complete darkness. A small light also helps you glance in on your little one at night without startling them. This is especially important for premature babies, or for example when they are unwell. When we get up, we are less likely to bump into furniture, and we are less likely to step on a toy with a very interesting textured surface.

The alternation of day and night matters

To understand the downsides of using a night light, it is worth starting with how a living organism works. Light influences how living beings function: the hormone system, the rhythm of sleep and wakefulness, reproduction, autonomic and psychological processes. Our sleep cycle is regulated by the hormone melatonin, which rises in our bodies as darkness falls. It not only supports calm, restorative sleep, it also regulates our body clock, has antioxidant effects and benefits our mental wellbeing.

When exposure to external light, usually from an artificial source, reduces melatonin production, the circadian rhythm is disturbed. The blue light spectrum between 380 and 440 nm is particularly problematic. Screens and many LED lamps emit this kind of light. They may look beautifully clean and white, which is very fashionable in interiors, but in reality they give off blue light that mimics early morning light and prevents truly restful sleep.

If you do need one, how should you use a night light in the evening and at night?

Limit its use as much as you can, according to the situation. If your child does not need it, avoid switching it on for the whole night. Keep a soft, warm, low-glow lamp such as a salt lamp within easy reach if you want to check on your sleeping child. Use this dim light for feeds and nappy changes as well.

Another good idea is to hide the lamp behind a small piece of furniture, so you only get a pleasant, diffused glow when you switch it on at night. Diffused light is much gentler for a baby than direct light. Do not place the lamp close to your child.

Very often we buy a lamp that is stronger than we actually need at night. Our eyes adjust quickly to low light and we can see perfectly well without bright illumination. Give it a try.

While you will mostly read about the drawbacks of night-time light, there are situations where finding a solution is unavoidable. In such cases choose the warmest possible light and use it for the shortest time you can. There is rarely a need for it to be on all night.

Darkness can feel scary, too much light can be unhelpful. What is the middle way? If your child is afraid of the dark at bedtime, agree clearly that the small lamp can stay on while they fall asleep, then Mum or Dad will switch it off later so they can rest quietly. If this is acceptable for your child and does not cause problems, for example with frequent night-wakings, it can be a reasonable compromise when used in moderation.

Why does colour temperature, measured in kelvin, matter?

It makes a difference which light sources we are exposed to in the day, and which night lights we might use. Outdoors, sunlight has a lower kelvin value in the morning and is highest around midday. When the sun glows reddish, the red components of light increase; as noon approaches, the blue components rise gradually.

Always look at colour temperature when buying a lamp. Warm white is around 2700–3000 K, neutral white 3500–4100 K, cool white 5000–6500 K. In the late afternoon, as the sun sets, warmer red tones dominate again, preparing the body for calm and night-time sleep. This is why we should also use light sources with these warmer colour temperatures in the evening and at night. If the topic interests you, you can set up indoor lighting that varies in kelvin through the day to mirror natural outdoor effects.

Night light can have unfavourable effects on babies, and on us as well. Mum, or a dad who works shifts and gets up early, or an older sibling heading to school, all need restorative sleep. If the family shares a room, it is worth considering everyone’s needs.

What are the drawbacks of a night light?

• It can reduce sleep quality. It can disrupt a child’s natural sleep cycles, delay falling asleep and make settling harder. For healthy neurological development in infancy, a calm environment for rest is essential.

• A baby can get used to having some sort of light nearby, and later on may cling to it.

• Some babies are particularly sensitive to light, which can stimulate their nervous system more strongly.

Using a night light in the nursery is not a black-and-white issue, just like most things in family life. It is important to understand when and how it can be useful, and when it is better to rely on natural darkness. A well-chosen, warm-toned, dim light can offer reassurance to both parent and baby on more unsettled nights, yet it is wise to avoid excessive or constant use.

Above all, watch your child’s responses and shape the most suitable, most peaceful sleep environment for them, because every baby is different, and each of them needs restful, loving nights. Keep an eye on your own needs as well, because the quality of your night’s sleep sets the tone for your days.

A few interesting points

• Urban artificial lighting disrupts the wider animal world. Birds struggle to navigate, insects confuse lamps with moonlight.

• Poor sleep can lead to weight gain, tiredness and irritability.

• Children’s eyes are more sensitive to light than adults’.

References:

Great Ormond Street Hospital, Sleep hygiene in children and young people — guidance includes keeping evenings dim and managing light for better sleep:

Cambridgeshire & Peterborough NHS, Sleep — notes that if a child is scared of the dark, a night light can help, but avoid leaving the main light on