You’re tired. Baby’s restless and fussy. Sleep feels fragmented. Life feels frazzled.

Natural sunlight exposure can be a gamechanger!

Circadian entrainment develops from cycled light-dark exposure and you have access to the natural rhythms right in your backyard:)

Let’s zoom out and reframe what’s happening and why sleep feels like something being chased rather than the warm and fuzzy snuggles you expected.

You’re baby isn’t broken and likely there’s nothing wrong! Babies aren’t born with circadian rhythms. So it actually does make sense that this tiny human needs some help in getting sleep rhythms established.

Here’s a bit of the science -

Infant circadian rhythm + light/dark cycling matters (review): A 2024 scoping review summarizes evidence that cycled light–dark exposure helps entrain infant circadian rhythms and is associated with improvements like better nighttime sleep/daytime wakefulness patterns (most experimental data is in NICU/preterm settings, but the biology applies broadly).
Infants respond to natural + artificial photoperiod: A large 2017 study of 1-month-old infants found infant nighttime sleep duration was associated with season (natural photoperiod) and the timing/regularity of “light-off” (artificial light cycle), supporting that infant sleep is sensitive to light–dark timing.
Light timing is a powerful “clock-setter” (circadian science): A major 2019 review explains that the circadian system responds differently depending on when light occurs—morning light tends to shift the clock earlier (phase advance) while evening/night light tends to delay it.
(And an expert consensus paper recommends prioritizing daylight to support circadian physiology and sleep, reinforcing the practical “get outside during the day” guidance.)

Cue The Sound of Sunshine by Michael Franti & Spearhead — this song is about the sun’s ability to make any day better! Getting connected with nature is powerful so let’s soak it up:)

“Some days you lose, you win, and the water's as high as the times your in.
So I jump back into where I learn to swim.
Try to keep my head above it as best I can.
That's why;

Here I am,
Just waiting for this storm to pass me by.
And that's the sound of sunshine coming down
And that's the sound of sunshine coming down...”

So go take a listen to it..or any of your favorite joy-giving songs and soak up some sun! It’s like giving yourself a high-five in the mirror (a little nod to Mel Robbins’ High Five Habit:) — you literally cannot stay sad, mad, or frustrated.

Time to get intentional about welcoming natural light on a daily basis and I’ve curated a few simple, FREE, and fast ways to get that done!

ONE: Make it automatic (attach light to something you already do)

Diaper + light: After the first diaper change, step outside for 2–5 minutes (porch, stoop, balcony, open doorway).
Feed + light: Do the first feed near a bright window or outdoors in shade (you’re not “sunbathing,” you’re just getting daylight).
Coffee/tea reset: “Sip outside” rule—one warm drink = one short outdoor pause. I personally preferr Celtic Sea Salt + warm lemon water for the extra mineral boost:)

TWO: Stroller/Carrier shortcuts (works even when baby won’t nap)

The “first 10 minutes” walk: Put baby in stroller/carrier and do a quick lap right after the first wake-up of the day (it counts even if it’s brief).
Dog walk = baby light: If you already walk a dog, babywear and call it your “circadian anchor.”
Mailbox mission: If you can’t do a full walk, do a tiny daily destination (mailbox, end of driveway, quick block loop).

THREE: Sunset support (great for witching hour + bedtime ease)

“Sunset reset” stroll: A short outdoor walk in the late afternoon/early evening can help with regulation and the day-night rhythm (especially if evenings are fussy).
Parked-stroller calm-down: If baby melts down outside, you can still stand/sway in the shade—no “perfect walk” required.

FOUR: Weather-proofing (because life happens)

Cloudy day counts: Daylight outdoors is still a strong signal compared with most indoor lighting—go out anyway, even briefly.
Bundle + doorway: In cold weather, do “doorway daylight” (open the door, stand just inside/covered porch for a minute).
Rain plan: Sit by a bright window with curtains fully open + a quick step outside during any break in the rain.

FIVE: For working parents / daycare families

Commute light: Park a little farther and walk the last 2–5 minutes.
Drop-off pickup lap: One lap around the building with baby before buckling into the carseat.
Weekend anchors: If weekdays are chaotic, make morning outdoor time non-negotiable on weekends to reinforce the pattern.

SIX: Low-energy parent options (when you’re running on fumes)

“Two minutes is a win.” Set the bar tiny. Consistency beats duration.
Shoes by the door: Keep a grab-and-go kit: shoes + hat + carrier ready so there’s no friction.
Text a buddy: “I’m stepping outside for 2 minutes”; accountability texts actually work.

Add a healthy dose of sunlight exposure…

I can’t wait to hear about the beautiful shifts that are coming your way…and the sleep!

Need more support or more individually curated strategies? I’m just a click away…

!Safety notes!

You’re aiming for daylight exposure, not direct sun on baby’s skin. Use shade/hat/clothing and follow your pediatrician’s sun-safety guidance for your baby’s age.

Daily “Sunlight Hacks” for Parents (real-life, baby-friendly, no-overwhelm)