How Morning Daylight Supports Baby Sleep (And How Much Is Enough)

A Simple Daylight Habit That Can Support Better Sleep

(For babies, big kids, and you)

If your weather is anything like ours, you may notice a bit more light starting to creep back in. January can be one of our coldest months here, so this is actually perfect timing to share one of my favourite simple sleep-supporting habits.

This one works for babies, big kids, and adults. (If your baby is under 3 months old, this tip applies to you — not your baby yet. If you want, reply “newborn” and I’ll send you a more relevant tip.)

The Baby Step: morning daylight

Simply getting natural daylight into your eyes early in the day can help support sleep later on.

Morning daylight helps set a baby’s circadian rhythm, making it easier for their body to know when it’s time to be awake during the day and wind down for sleep at night.

When our system clearly recognizes “daytime,” it’s better able to shift into sleep mode at bedtime.

That’s it.

Steps to follow

✨ Aim for around 15 minutes

✨ You can be outside or even next to a window facing towards the sun rise

✨ Start once the sky has lightened up or the sun has risen

If you’re in my area of the world, this is around 9am in January, and it will slowly get earlier as the weeks go on.

You may be asking…

Do I need to get outside the second the sun comes up? 

No.

Do I need to look directly at the sun? 

No.

Do we have to stay outside all morning? 

Absolutely not!

This is meant to feel doable, even enjoyable (even though at first it may feel like a stretch).

Support better sleep with the sunrise.

In addition, (but only if it feels good)

Gently gazing toward the horizon — where the land meets the sky — can settle our nervous systems. This isn’t about staring or forcing calm. Simply notice if your body feels a little more settled when you slow things down and try it for a moment.

If you’re already outside, you’ll likely naturally add a bit of movement (a short walk, pacing with your baby a short distance from your door, pulling a sleigh or pushing the stroller) to keep warm. This can further support your mood and offer more solid sleep when you do sleep.

A reminder

This isn’t about perfection.

This is just about small, repeatable baby steps that support your body — and your baby’s — over time. Morning light helps your body recognize daytime. That doesn’t mean you need to rush outside or do it perfectly — even a few minutes by a window can help, and it’s okay if some days it doesn’t happen at all.

If you’d like light reminders, I’m sharing short, simple cues around circadian rhythms on Instagram over the next while. I’ve included photos and videos to show I’m doing this right alongside you. You’re welcome to follow along if that feels helpful.

Warmly wishing you smoother nights and calmer days, 

Heather

Sleep and Beyond Consulting-Helping families with connection, confidence and sleep  

Heather Erickson is a Certified Sleep Consultant and founder of Sleep and Beyond Consulting. With nearly a decade of experience supporting babies and families, she helps parents build solid, sustainable sleep using personalized, neuroscience-informed strategies that work in real life. Learn more about Heather and her approach to family sleep here.