It’s the middle of the night. You’re standing quietly in your baby’s dark room, wondering if adding a night light might help everyone get back to sleep faster—or if it could be what’s keeping your little one up. If that sounds familiar, you’re not alone.

As a pediatric sleep consultant, I hear this question all the time: “Should I use a night light for my baby?” Let’s break down what science says, what I’ve seen work in families I support, and how to choose the right approach for your baby.

What is a night light, and why do parents consider it for baby sleep?

A night light is a small, dim light that stays on (or turns on automatically) in your baby’s room during sleep hours. They’re often used to:

• Provide comfort to babies or toddlers afraid of the dark

• Help parents navigate night feeds or diaper changes

• Create a familiar, calming sleep environment

You’ll find night lights in many forms—standalone plug-ins, soft-glow toys, or part of a sound machine. But not all light is created equal, especially when it comes to baby sleep [1].

Could your baby benefit from a night light?

Some signs your child may benefit from a low-level light include:

• A toddler suddenly afraid of the dark, refusing to sleep alone

• A baby waking up upset in complete darkness, but calming when soft light is introduced

• Frequent night wakings where a dim light may help you stay calm and consistent

That said, most babies under 12 months don’t need a night light for comfort. In fact, they often sleep better in complete darkness [2].

Expert Tip: If your baby is waking frequently in total darkness and quickly settles when exposed to soft light, this could be a sign they’re ready for a dim, warm-toned night light. Choose one that doesn’t stay on all night—motion-activated or timed options work best.

What does the research actually say?

Research shows that light exposure—especially in the blue or white spectrum—can suppress melatonin production. Melatonin is the hormone our brains produce in darkness to help us feel sleepy. Even low levels of bright light at night can delay or disrupt this process [3].

In contrast, red and amber light has a much lower impact on melatonin, making them better choices for nighttime use. Experts recommend avoiding overhead or bright lighting and sticking with warm, low-lumen lights when needed [4].

Expert Tip: If you're not sure whether the lighting in your nursery is too stimulating, try turning off all lights 30–60 minutes before bedtime and using only a dim amber light during feeds or wind-down. This helps preserve natural melatonin flow.

When is a night light actually helpful?

Here's what I often tell families:

• 0–6 months: Babies don’t need a night light unless you need it for safety or visibility.

• 6–18 months: If your baby starts waking frequently or seems distressed by total darkness, a dim red light may help.

• 18+ months: Toddlers developing fear of the dark may benefit from a soft glow as a source of emotional comfort [5].

Can night lights interrupt baby sleep?

They can—if they’re too bright, too blue-toned, or left on when not needed. One 2017 study found that even low-level white light in the evening delayed melatonin onset in children [6].

Expert Tip: Avoid white or blue-toned lights. Choose warm colors, like red or amber, and keep brightness under 50 lumens.

What should you look for in a baby-safe night light?

Here are the key features I recommend to families:

• Color: Choose red or amber light to minimize melatonin disruption

• Brightness: Under 50 lumens

• Safety: Cordless or wall-mounted out of reach; cool to touch

• Extras: Timers or motion sensors can help minimize light exposure

My top picks: I often recommend the Hatch Rest and VAVA Baby Night Light—both offer customizable, baby-safe light options families love.

Expert Tip: Test the brightness at night: if you can easily read a book next to it, it’s too bright for sleep. Look for lights labeled "sleep-friendly" or "red-spectrum" to support natural rhythms.

Can night lights help reduce night wakings?

While a night light won’t stop sleep regressions or eliminate night wakings on its own, it can help you respond more smoothly during those moments.

For example: A dim red light allows you to soothe or feed your baby without fully waking either of you with a bright light. For toddlers, it can reduce anxiety and help them resettle independently.

Expert Tip: If your baby wakes multiple times a night, avoid leaving the light on constantly. Try motion-sensor lights or use it only during feeds.

What if your baby sleeps better in total darkness?

That’s totally normal—and wonderful! Many babies sleep best in a pitch-dark room, and blackout curtains are a great tool. If your baby is sleeping well in the dark, there’s no need to add a light.

If fears of the dark arise later (usually after 18 months), then consider introducing a soft light gradually.

Do night lights really improve baby sleep?

The answer is: It depends.

For some babies and toddlers—especially those developing new fears or navigating transitions—a thoughtfully chosen night light can provide reassurance. For others, it’s unnecessary or even disruptive.

Like so much in parenting, it comes down to observing what works for your baby, your routines, and your family’s sleep setup.

In Summary

• Night lights aren’t necessary for young babies, and can sometimes interfere with sleep

• Choose warm, dim lighting (under 50 lumens) if using one

• Avoid blue or white light, especially during sleep training or regressions

• Red or amber lights are best for preserving melatonin and sleep cycles

• Trust your instincts. You know your baby best.

You’re doing an amazing job navigating this season of sleep challenges. Whether your nursery is dark as night or gently glowing, your love and consistency matter more than anything else.

References

1. Sleep Foundation – Night Lights and Baby Sleep
2. HealthyChildren.org – Coping with Fears
3. PubMed – Light Exposure and Melatonin
4. Sleep Medicine Reviews – Circadian Disruption and Light
5. HealthyChildren.org – Sleep Problems by Age
6. Current Biology – Light and Melatonin in Children