How Should Baby Room Lighting Be?

Creating a Warm and Safe Space for Your Baby

It’s amazing how something as simple as lighting can shape our emotions, influence our sleep, and even impact a baby’s development. Have you ever walked into a dimly lit café and felt instantly cozy? Or struggled to keep your eyes open under the harsh white glare of hospital lights? Now, imagine the same effect on a newborn—who is far more sensitive to light than we are.

Designing the perfect nursery isn’t just about choosing cute wallpaper or finding the softest blankets. The way you light the room plays a crucial role in your baby’s comfort, circadian rhythm, and even their mood. So, how should you approach nursery lighting? Let’s dive in.

Understanding Your Baby’s Sensitivity to Light

Newborns spend most of their time sleeping—up to 16 to 18 hours a day in the early weeks. Their little bodies are still figuring out the difference between day and night, which is why the right lighting is essential for establishing a good sleep routine.

In a study published in The Journal of Sleep Research, researchers found that exposure to artificial light in the evening can suppress melatonin production in infants, making it harder for them to fall asleep. But here’s the catch—too much darkness during the day can also disrupt their developing circadian rhythm. Balance is key.

1. Natural Light: The Best Sleep Regulator

Nothing beats natural light. During the day, open the curtains and let sunlight stream in. This helps regulate your baby’s internal clock and gradually teaches them that daylight means wakefulness. If your nursery doesn’t get much natural light, consider a full-spectrum daylight lamp to mimic the effect of the sun.

At night, dim the lights at least an hour before bedtime. This signals to your baby’s brain that it’s time to wind down. Think about how we, as adults, struggle to sleep after staring at our phone screens—babies are even more sensitive to that blue light exposure.

2. Choosing the Right Artificial Light

Not all bulbs are created equal. The wrong kind of lighting can be too harsh for your baby’s delicate eyes. When selecting bulbs, keep these in mind:

Warm, Soft Light is Best: Look for bulbs with a color temperature between 2,700K and 3,000K—this mimics the warmth of candlelight, creating a soothing environment.

Dimmable Lights are a Game Changer: Being able to adjust brightness levels lets you create the perfect setting for different times of the day.

Avoid Cool White and Blue-Toned Lights: These suppress melatonin and can keep your baby wired when they should be winding down.

There’s a reason why nurseries in old Victorian homes often had soft, golden lighting from oil lamps—it was naturally calming. Of course, we now have safer options, but the principle remains the same: warm, gentle light equals a relaxed baby.

Practical Tips for Nursery Lighting

Now that we know the science behind it, let’s talk about the practical side of nursery lighting. Because let’s be real—when you’re stumbling into the nursery at 3 AM to soothe a crying baby, the last thing you need is a blinding overhead light shocking both of you awake.

3. Layered Lighting for Functionality

Instead of relying on a single overhead fixture, create layers of light to suit different activities:

Overhead Light (Main Illumination): Use a dimmable ceiling light or a pendant with a warm glow.

Soft Nightlights: A small, dim nightlight can provide just enough visibility for nighttime feedings and diaper changes without disrupting sleep.

Task Lighting: A soft-glow lamp near the changing table helps you see what you’re doing without waking your baby fully.

Some parents swear by motion-sensor lights that turn on automatically when you step into the nursery—because fumbling for a switch while holding a sleepy baby isn’t ideal.

4. Blackout Curtains vs. Sheer Drapes

This might be controversial, but do you really need blackout curtains? Some experts say no. Babies should learn to sleep in different lighting conditions so they don’t become dependent on total darkness. Instead, consider layering sheer curtains with blackout options, so you can adjust based on the time of day.

Lighting Isn’t Just About Sleep

Nursery lighting isn’t just about promoting good sleep—it’s about creating a space where your baby feels safe, loved, and comforted. The soft glow of a lamp as you rock them to sleep, the gentle morning light filtering through the window as they wake up—these moments shape their world.

Even in literature, light is a symbol of warmth, security, and hope. As Victor Hugo wrote, “Even the darkest night will end and the sun will rise.” Your baby’s nursery is their first experience of the world outside the womb—make it a place filled with warmth and gentle light.

Now, Over to You...

How have you set up your baby’s nursery lighting? Have you noticed a difference in their sleep patterns based on the light conditions? Share your thoughts—I’d love to hear your experiences!