When your baby reaches 6 to 9 months, they’re beginning to develop their own circadian rhythms, which play a significant role in regulating their sleep patterns. These internal clocks influence when we wake and when we sleep by controlling essential processes like hormone release, body temperature, and blood pressure.
But what exactly are circadian rhythms, and how can understanding them help improve your baby’s sleep? Let’s break it down!
What Are Circadian Rhythms?
Circadian rhythms are your baby’s 24-hour internal clock, controlled by the brain and influenced by external factors like daylight. As adults, we’ve all experienced disruptions in our circadian rhythms—think jet lag, where you feel out of sync after flying across time zones, or even the small disruption that comes when the clocks change.
For babies, who are still learning how to regulate their sleep, maintaining consistent circadian rhythms is essential for proper sleep development. This is particularly true for infants aged 6 to 9 months, as their bodies are beginning to produce sleep-related hormones that establish a regular sleep-wake cycle.
Why Should We Care About Circadian Rhythms?
At this age, helping your baby establish a consistent 24-hour schedule can improve their sleep significantly. Consistency helps regulate two important hormones:
Melatonin: This "sleepy" hormone is produced by the brain in response to darkness, signalling that it's time to wind down and sleep. By 6 to 9 months, your baby’s brain begins producing melatonin naturally, making a sleep-friendly environment crucial.
Cortisol: Known as the "wake-up" hormone, cortisol helps your baby wake up at the right times. However, when babies become overtired, their bodies produce excess cortisol, making it harder for them to fall asleep and causing multiple night wakings.
By creating a consistent sleep routine, you're helping your baby’s body produce these hormones at the right times.
Working With Your Baby’s Circadian Rhythms
Here are a few practical ways to support your baby’s natural body clock and help them achieve better quality sleep:
Daylight Exposure: Getting plenty of natural light, especially in the morning, helps reset your baby’s internal clock each day. This exposure signals their brain that it’s time to be awake and active.
Consistent Schedule: A regular daily routine of wake-up times, naps, meals, and bedtimes helps regulate your baby’s 24-hour cycle. Predictable schedules make it easier for them to know when it’s time to sleep or be awake.
Wind-Down Activities: A calm, soothing routine before naps and bedtime helps prepare your baby’s body for sleep. Gentle sensory activities or a relaxing bath can aid this transition.
Comfortable Room Temperature: Maintaining a comfortable room temperature (ideally between 16-20°C) ensures your baby doesn’t overheat or get too cold. A dip in body temperature is a natural cue that signals sleep.
Avoid Blue Light Before Bed: Artificial blue light from screens inhibits melatonin production. Try to eliminate screen time 1-2 hours before bedtime to help your baby (and you!) wind down naturally.
Understanding Sleep Cycles
Around this age, babies experience sleep cycles that last about 45 minutes. As their circadian rhythms develop, they’ll start to string together these cycles more effectively, which is why daytime naps may lengthen.
In the early part of the night, babies experience deep sleep, which is restorative. However, in the second half of the night, they enter lighter sleep phases, making it easier for them to wake up. If your baby hasn’t mastered falling asleep independently, they may wake frequently as they transition between cycles, needing your help to fall back asleep.
Quality of Sleep Matters
As the old saying goes, "an hour of sleep before midnight is worth two after." This is because the first half of the night is when your baby gets the deepest, most restorative sleep. Missing out on this can affect their overall sleep quality.
If your baby struggles with frequent wake-ups, particularly in the second half of the night, it’s a sign they may need support in linking their sleep cycles and developing independent sleep skills.
By aligning your baby’s routine with their natural circadian rhythms, you’ll help them get the restorative sleep they need during these crucial developmental months. Remember, a consistent schedule, lots of daylight, and a soothing environment can make all the difference in supporting their sleep patterns.
For more tips and advice on improving your baby’s sleep, check out our other resources or join our free Facebook group for sleep support!
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