setting up a great sleep environment for your little ones
As parents, we all want our little ones to have the best sleep possible. A great sleep environment is key to helping babies and toddlers settle, stay asleep, and wake up feeling refreshed. Creating this environment doesn’t have to be complicated! By focusing on three important elements—darkness, white noise, and the clothing they are wearing relative to the room temperature—you can create a calm and soothing space for your child’s sleep. Let’s break it down.
1. Darkness
What is it? Darkness refers to how dark your child’s sleep space is during naps and nighttime. Babies and toddlers sleep best in a dark room that mimics the natural nighttime environment.
What’s recommended? Using blackout curtains or blinds is one of the best ways to keep your child’s room dark, especially during daytime naps or early morning hours when sunlight can peek through. You can also use a door draft stopper to block light from under the door. A helpful test is to check if you can read a book in the room—if you can, it’s likely not dark enough. If your little one needs some light for comfort, opt for a very dim red-toned nightlight, as red light is less likely to disrupt melatonin production. Generally I only recommend this for little ones over 2.5/3 years.
Why is it important? Darkness signals the brain to produce melatonin, the sleep hormone that helps your little one fall and stay asleep. A bright room can confuse their internal clock and make it harder for them to settle down. A consistently dark sleep environment supports better, longer sleep for your child—and more rest for you too!
2. White Noise
What is it? White noise is a constant, soothing sound that masks background noise. It can mimic the familiar sounds babies heard in the womb, such as your heartbeat or the whooshing of blood.
What’s recommended? Using white noise is optional but can be very effective if you believe external sounds are contributing to your baby’s wakes. A white noise machine is a great option. Choose one that plays continuous, non-looping white noise at a low, safe volume (around 50-60 decibels). Avoid machines with sudden changes in sound patterns, as they can startle your little one. You can also use a fan or an app with white noise sounds. We can always wean your child off it whenever it is no longer serving you and your family.
Why is it important? White noise helps drown out household sounds like footsteps, conversations, or older siblings playing. It creates a consistent and calming auditory environment that can help babies fall asleep faster and stay asleep longer. If noise isn’t an issue for your child, you may not need it, but it’s worth considering for light sleepers or noisy households.
3. Clothing and Room Temperature
What is it? The clothing and room temperature of your baby’s sleep environment play a big role in their comfort and safety. Babies can’t regulate their body temperature as effectively as adults, so it’s essential to get this right.
What’s recommended? Dress your baby in lightweight, breathable fabrics like cotton or bamboo, and choose a sleep sack or swaddle appropriate for the season. Remember, once your baby is rolling, a swaddle is no longer safe, so transitioning to a sleep sack is recommended. Check the TOG (Thermal Overall Grade) rating on sleepwear to match the room temperature. The ideal room temperature for a baby’s sleep space is between 20-22°C. Use a room thermometer to monitor the temperature if needed.
Why is it important? Overheating can increase the risk of SIDS (Sudden Infant Death Syndrome), so keeping your baby’s room at a comfortable temperature is crucial for safe sleep. The right clothing and room temperature also help prevent discomfort from being too hot or cold, ensuring your little one stays settled and sleeps soundly. Remember the temperature naturally dips in the early hours of the morning as well, which often contributes to nighttime wakes, highlighting the importance of ensuring your little one has adequate layers on.
Bringing It All Together
Setting up a great sleep environment doesn’t have to be overwhelming. By focusing on darkness, white noise, and the right clothing and room temperature, you can create a safe, soothing space that supports your child’s sleep needs. Not only will this help your little one rest better, but it will also give you the peace of mind (and extra sleep!) that every busy mum deserves.
Remember, every child is unique, so feel free to tweak these tips to fit your family’s needs. With a little effort, you’ll have a sleep-friendly setup that works wonders for your little one’s rest—and yours!
Jacqueline x
