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🌙 Baby Melatonin: When It Starts & How to Support It Naturally

If you're a new parent wondering when your baby will finally start sleeping longer stretches at night, melatonin might be the missing puzzle piece. Here's what you need to know about melatonin production in babies, when it starts, and how you can support it naturally.

🍼 What Is Melatonin, and When Do Babies Start Producing It?

Melatonin is a natural hormone that helps regulate sleep. It's often called the "hormone of darkness" because it’s triggered by low light and tells our body it’s time to rest.


At birth, babies have very little to no melatonin production of their own. Instead, they rely on their mother’s melatonin, which crosses the placenta during pregnancy. That’s part of why newborn sleep can seem so random — they haven’t developed their own internal rhythm yet.


Here’s what happens over the next few months:

  • 🕓 6 to 8 weeks: A basic day-night rhythm (circadian rhythm) begins to form, though it’s still weak.

  • 🌙 8 to 16 weeks (around 2 to 4 months): Melatonin production starts to kick in and become more consistent.

    💤 This is when you’ll often notice your baby starts to sleep longer at night and has more predictable wake/sleep patterns.


⏰ When Do Babies Produce Melatonin?

Once your baby starts producing melatonin (typically around 2–4 months), their body follows a natural pattern:

Time of Day

Light Level

Melatonin Activity

Morning (7–10am)

Bright

Melatonin drops off

Daytime

Bright

Melatonin stays low

Evening (5–8pm)

Dim

Melatonin begins rising

Night (9pm–4am)

Dark

Melatonin peaks

Melatonin rises in the early evening, often between 6 p.m. and 9 p.m., and peaks in the middle of the night (around 2–4 a.m.). By early morning, it begins to fall again as daylight increases.

💡 How to Support Melatonin Production in Your Baby

Even though melatonin is naturally produced, there’s a lot you can do to support your baby’s sleep hormones through daily routines and light exposure.


✅ 1. Bright Light in the Morning

  • Get your baby out in natural daylight early in the day — even just by sitting near a bright window.

  • This helps set their internal clock, which makes melatonin more effective at night.


✅ 2. Dim the Lights in the Evening

  • About an hour before bedtime, start lowering the lights in your home.

  • Use warm, dim lamps or amber/red nightlights.

  • Avoid blue light from screens — it suppresses melatonin.


✅ 3. Keep Bedtime Consistent

  • A calm, predictable routine (like bath, PJs, cuddle, feed, story) signals the brain that it’s time to wind down.

  • Repeating the same steps every evening strengthens sleep associations and helps melatonin release naturally.


✅ 4. Embrace Darkness at Night

  • Darkness is key. Use blackout curtains in your baby’s room.

  • During night feeds, use a small red or amber nightlight rather than switching on a bright ceiling light.

  • The less stimulation, the better.


✅ 5. Keep the Room Cool and Calm

  • Melatonin thrives in cooler temperatures — aim for 20–22°C.

  • Keep the environment quiet and calm, with white noise if needed to block out household sounds.


🌙 In Summary:

Helping your baby sleep better isn’t just about routines — it’s also about understanding how their little bodies work.


  • Their melatonin system develops around 2–4 months.

  • The right light exposure and consistent routines can make a big difference.

  • Think: light during the day, dark at night, and calm transitions in between.


💤 Supporting your baby’s melatonin naturally can lead to better naps, smoother bedtimes, and longer stretches of night sleep — a dream come true for both of you.



📚 Reference List

  1. Kennaway, D. J. (2015). Melatonin research in pediatric sleep disorders: A review. Sleep Medicine, 16(4), 391–397. https://doi.org/10.1016/j.sleep.2014.10.012

  2. Rivkees, S. A. (2003). Developing circadian rhythmicity in infants. Pediatrics, 112(2), 373–381. https://doi.org/10.1542/peds.112.2.373

  3. Bathory, E., & Tomopoulos, S. (2017). Sleep regulation, physiology and development. In UpToDate. Retrieved from https://www.uptodate.com

  4. Mindell, J. A., & Owens, J. A. (2015). A Clinical Guide to Pediatric Sleep: Diagnosis and Management of Sleep Problems (2nd ed.). Wolters Kluwer.

  5. American Academy of Pediatrics. (2016). Recommendations for a Safe Infant Sleeping Environment. Pediatrics, 138(5). https://doi.org/10.1542/peds.2016-2938

  6. National Sleep Foundation. (n.d.). Melatonin and Sleep. Retrieved from https://www.sleepfoundation.org/melatonin

 
 
 
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