Skip to content
Why Darkness Is Key to Baby Sleep: How to Create the Ideal Sleep Environment - OtterSpace

Why Darkness Is Key to Baby Sleep: How to Create the Ideal Sleep Environment

Tips for Creating the Best Sleep Environment for Babies (and You)

I often hear from parents, “I’m worried about having my baby nap or sleep in a dark environment - won’t that make them inflexible? I want them to be able to sleep on the go, or somewhere away from home easily.” 

Sound familiar? I get it, I really do. It would be so nice to have myself, and my kids, be able to sleep soundly regardless of where we are. However, every human on the planet has a different level of sensitivity or flexibility with sleep environments. This level of flexibility or sensitivity is often based on individual temperament and not something you can ‘make’ your child increase flexibility with - especially in the first year. You’ve likely noticed how your baby naps more soundly in a darker room. Or how you, too, tend to sleep better in a space that’s cozy and dark. That’s no accident—darkness is physiological for quality sleep. 

In our brightly lit world, the connection between darkness and sleep often gets overlooked. But science—and experience—shows that embracing the dark can be one of the simplest, most effective ways to improve sleep for the whole family. Not only does it kick on all those sleepy hormones that aid in quality sleep, but it limits distractions for those babies who have strong FOMO.

Let’s explore why darkness matters so much for sleep, how it supports babies and adults alike, and how to create a soothing, dark environment for you and your little one. 

 


 

The Science of Darkness and Sleep

Our bodies are wired to follow a natural rhythm: wake during daylight, sleep when it’s dark. Your body clock, known as the circadian rhythm, is heavily influenced by light exposure— this is also true for blue light, the kind emitted by screens, overhead lights, and even some LED night lights. When the body is exposed to light, the brain releases cortisol. This is the ‘wake up’ hormone, and sleep pressure (adenosine) starts building more rapidly.

Alternatively, darkness triggers the release of melatonin, the ‘sleepy hormone.’ Melatonin preps our body for sleep, helps us feel sleepy, fall asleep easily and stay asleep longer. When we’re exposed to artificial light at night when we’re supposed to be asleep, melatonin production is delayed or disrupted. That’s true for adults and for babies, whose sleep systems are still developing.

 


 



Why Babies Need Darkness Even More

Babies are especially sensitive to light. In the early months, before their circadian rhythm develops (around 11 weeks), you can use dark and light to signal their brains when it’s time to sleep, and help them form these healthy habits before their physiological clock even forms. Routines are powerful. We all feel safer when we know what to expect, and having a predictable routine before naps and bedtime, which includes darkness, is so helpful for quality sleep.

Some parents worry their baby might be afraid of the dark, but before age 2 (when imagination starts) that ability to fear the dark isn’t physiologically available. Darkness helps them fall asleep more easily, stay asleep longer, and transition between sleep cycles more smoothly.

 


 

How to Create a Dark Sleep Environment (That Works for Everyone)

For Babies:

  • Invest in blackout curtains. These are essential for blocking daylight during naps and early bedtimes. If light leaks through the sides, try using curtain liners, magnets or velcro to seal the edges. My favorite long term home solution, no surprise, is OtterSpace.

  • Consider a sound machine. Keeping a consistent sound (like white noise) at a reasonable decibel level (55-60dB) can help block out environmental sounds that could wake your baby.

  • Avoid stimulating night lights. If you use a night light for diaper changes or comfort, opt for one in a warm amber or red hue—cool or white light can interfere with melatonin.

  • Consistency is key. Try to keep sleep environments dark even when traveling or using alternate care. A portable blackout option can help maintain routine.

For Adults:

  • Eliminate light pollution. That means blackout shades, an eye mask, and covering up electronic LEDs.

  • Cut screen time 1–2 hours before bed. Instead, try reading, or using blue-light blocking lenses for any screen exposure

  • Get morning sunlight. Exposure to natural light early in the day helps anchor your circadian rhythm, making nighttime sleep easier. This is true for your child, too!

 


 

Meet OtterSpace: Your Partner in Peaceful Sleep

We know that setting up a calming, dark sleep space makes a huge difference—and that’s where OtterSpace shines. Their thoughtfully designed products support healthy sleep rhythms for babies, toddlers, and parents alike.

As a pediatric sleep consultant and a mom, I’m selective about what I recommend. OtterSpace products meet families where they are with a beautifully and intelligently made design that gives you total darkness when it’s time to sleep, and easy access to open windows to let natural light in when awake.

Have more questions about sleep? I’d love to help! Please reach out to me via email, my website, or my instagram and let’s get you some good sleep in ways that align with your heart. I’m here when you’re ready.

About the Guest Author: Sarah Smith

Sarah Smith is a certified pediatric sleep consultant and the founder of Swallowtail Sleep. Her journey into sleep consulting began from personal experience as a sleep-deprived parent seeking better rest for her family. Through Swallowtail Sleep, Sarah offers compassionate, evidence-based guidance to help families establish healthy sleep habits for their children. She is dedicated to providing realistic sleep solutions that align with each family's unique needs and values.

For more sleep tips and resources, visit www.swallowtailsleep.com or connect with Sarah on Instagram at @swallowtail.sleep.