Will a Nightlight Help My Baby Sleep?

It’s a question I get all the time: Do babies need a nightlight to sleep better?

Walk down the baby aisle or browse online, and you’ll see dozens of nightlights marketed as “melatonin-friendly” or “perfect for baby sleep.” Many even come with a red-light feature, claiming to support better rest. But do our little ones really need one? Let’s explore the science, the developmental stages, and some practical tips for parents navigating this decision.

The Science of Light and Sleep

Our sleep is guided by something called the circadian rhythm—our internal body clock that responds to cues like light, food, and social interaction. At night, melatonin (our “sleepy hormone”) rises in the absence of light, preparing the body for rest.

While it’s true that red light is less disruptive to melatonin than blue or white light, the reality is simple: our bodies don’t need light to sleep. In fact, we are biologically wired to rest best in complete darkness.

So if your baby is under two years old, a nightlight isn’t necessary. In most cases, unsettled behaviour at bedtime has more to do with separation anxiety than with fear of the dark.

Separation Anxiety vs. Fear of the Dark

Fear of the dark doesn’t typically develop until two to three years of age, when imagination kicks in. For babies, what often looks like fear of darkness is actually discomfort with separation.

From about six months, babies begin to understand they are a separate person from their caregiver. By eight to ten months, object permanence develops—they know you still exist even when you’re out of sight, which can trigger distress when you leave the room. Peaks of separation anxiety can also reappear at 18 months and beyond.

This is completely normal. Our babies are wired for connection and survival. At bedtime, their unsettled cries often mean, “I miss you. I need you. I love you.”

Gentle Alternatives to Nightlights

If you notice your child becoming upset at bedtime, it may not be about darkness itself but about how sudden and disconnected it feels. Here are some strategies to try before reaching for a nightlight:

• Dim the lights an hour before bedtime. This signals to your baby’s body that sleep is approaching.

• Leave the door ajar. Letting hallway light spill in can feel gentler than going from bright to pitch-black.

• Offer connection before separation. Fill their “connection cup” during the day and spend a few moments close by as they settle.

• Gradual transitions. Sensitive kids may simply need a softer shift into darkness rather than an abrupt change.

When Nightlights Can Help

For toddlers over two, when imagination and fears of the dark begin, a soft nightlight may become a supportive tool. If you do use one, keep these tips in mind:

• Choose a warm, dim red or amber light (never bright white or blue).

• Place it out of direct eyesight to avoid stimulation.

• Use it strategically—turn it on for settling, then off once your child is asleep.

• If they wake during the night, briefly switch it on to help them resettle, rather than leaving it glowing all night.

A Personal Story

With my youngest, we went through a six-month stretch where a nightlight was non-negotiable. I tried everything—door open, hallway light—but she needed that glow for comfort. Did it disrupt her sleep a little? Yes. But it was a phase, and once her development levelled out, we transitioned back to darkness with ease.

That’s the heart of parenting: choosing your battles and recognising when your child needs a little extra support.

So, will a nightlight help your baby sleep? Not usually. For little ones under two, it’s rarely about darkness—it’s about connection. For toddlers, a nightlight can sometimes ease genuine fears, but darkness remains the ideal sleep environment.

Experiment. Adjust. Trust your instincts. Every child is different, and there’s no “one-size-fits-all.” Whether it’s dimming the house, leaving the door open, or using a nightlight strategically, the goal is the same: creating a safe, connected, and restful space for your little one.

And remember: your smile, your presence, and your calm are the best nightlights your child will ever need.