When we talk about newborns, children’s insomnia is usually also that of their parents. Rest time varies widely depending on each baby and it is clear that it is not only restricted to the night. In fact, a study has revealed that almost half of the hours of sleep among children under 1 month old occur during the day. Cultural differences, light exposure, or cortisol and melatonin levels are some of the factors that influence babies’ sleep patterns.
The suprachiasmatic nucleus (SCN) of the brain is responsible for releasing cortisol during the day and melatonin at night to regulate activity and rest. However, this occurs in the opposite way in the fetal stage, according to this research. That is, children are born with particular biological rhythms that prevent them from synchronizing their sleep with that of their parents. It is estimated that it takes an average of one month for babies to assume the day and night cycle, but parents can, luckily, speed up this adaptation process thanks to a series of tips that we detail below.
The most effective way to synchronize the biological clock of newborns is through exposure to light during the day and darkness at night. Make sure that the light that the child receives is solar because, in addition to encouraging activity, it will provide him with the vitamin D he needs. At night, you can use dimmable lights that allow you to adjust the intensity and color. Warm lights, which do not shine directly on the child’s face, will help them fall asleep.
Try to reduce the baby’s activity in the evening to promote the secretion of melatonin. Avoid overly stimulating games and take the opportunity to read a story or play relaxing music. Parents can transfer their emotions and moods to the child, so it is advisable to maintain a soft and calm tone of voice to encourage rest.
The essential amino acid precursor of serotonin and melatonin is tryptophan, which is contained in breast milk. Tryptophan is included in foods such as eggs, oily fish or red meat and shares a 24-hour production rhythm whose maximum coincides with that of melatonin at night. That is why, if you breastfeed, a night feeding will help the child sleep better. If you use a breast pump, both expression and feeding must be at night and, if you use formula milk, make sure it contains tryptophan in its composition.
If you don’t work to improve your rest, how do you intend to do the same with your children? Try not to use screens in the hours before going to bed and also avoid overly exciting activities after dark. Remember that, in the case of the mother, melatonin is transferred through breast milk, so a deficiency of this hormone could cause sleep disorders in the child.
