Circadian Rhythm
3 Easy Ways to Support the Development of Your Baby’s Circadian Rhythm (Body Clock)
Have you ever felt more tired as the sun is setting and night is creeping in?
Of course you have, and that’s largely due to your circadian rhythm—the internal body clock (or natural timing device) that regulates physical, mental and behavioral processes that follow a 24-hour cycle.
But how does it work?
In simplest terms, our eyes take cues from the environment we’re exposed to and they send signals to cells in our body about when it’s time to be awake or to sleep. Lightness will signal cells it’s time to be alert and active, and darkness will slow the body down to prepare for sleep. Hormones and body temperature are also regulated by these signals, and body temperature will naturally decrease in the evening.
Babies aren’t born with circadian rhythms, and because of this they often have their ‘days and nights’ confused because their internal body clock isn’t established.
When babies are around 3–5 months old, their circadian rhythm begins to develop in response to light, darkness, feeding and movement. Therefore, they develop more predictable routines and behaviours around this time.
While the development of their circadian rhythm is a natural process, there are a few things you can do to support the development of it:
Exposure to early morning sunlight
Exposure to lots of daylight during the day, even during naps.
At night: draw the blinds, dim the lights and keep things as dark and quiet as possible
Set a wake up time
While it may feel like it is taking forever for your baby’s sleep cycle to be established, remember to be patient and consistent and I promise it will get better!