Creating a sleep environment that promotes healthy sleep habits is essential for both your child’s quality and quantity of sleep. These are simple things you can do now. 

Create a DARK room.

For newborns and infants, the room should be dark. If still feeding at night, a night light is a great tool to use so that you can see during feedings. Invest in blackout shades or curtains, so no light is streaming in. Even that light that sneaks around the edges of a window should be minimized as much as possible. 

Now, I know what you’re thinking (because I get this question all the time), what if we travel and the room we stay in is not dark, or what about daycare where it’s much brighter? Shouldn’t I set up the space to mirror THAT environment? 

The answer is no because your child’s bedroom is where they will likely be sleeping most. While they are home, you want them to get their best sleep. Will your child still be able to sleep in those other places? Yes. Will rest be as good as it is at home? It depends on your child. 

For Toddlers and Preschoolers, we still want the room DARK, especially keeping outside light from streaming in, but there will come a time when they are afraid of the dark. That’s when you bring out a night light! Most toddlers, preschoolers, and school-age children like it if they can see it in their room at night. 

Set up a Safe Crib Environment

Whether in a bassinet or a crib, the mattress should be firm, with a fitted sheet, and contain no other blankets, pillows, toys, or bumpers. There shouldn’t be anything within grabbing distance of the crib and not positioned next to large furniture that could be used to climb on. I also don’t recommend mobiles. They can be a distraction. 

Toddlers should remain in their crib until they are three years old. They can then be moved to a toddler or big kid bed, where they can use a pillow and blanket for warmth. If your toddler figures out how to climb out of the crib before three years old, reach out immediately! I can help with that so your child can continue to sleep safely.  

The Room Set Up Should Remain Constant 

How the room is when your child falls asleep should be the same if they wake up in the middle of the night or the morning. So if a door is open, it stays open all night long. If a night light is on, it stays on all night long. You want the room to remain the same, so the child does not become confused. 

Keep Room Temperature between 65 – 69 degrees F

As our body prepares for sleep, our core body temperature decreases, and melatonin starts to be released. While we sleep, our core temperature declines until the early morning hours. If a room is too warm, it can affect how our body’s cool and impact our sleep. A warmer environment can cause discomfort, restlessness, and even wake-ups at night.  

If you’re unsure how your house’s temperature affects your baby, feel behind their neck and on their tummy. If either place ever feels hot or sweaty, your child may be too warm so try removing a layer or turning the thermostat down.  

White Noise – To Use or Not

Your baby or child does not need white noise to be a dreamy sleeper, so I don’t recommend using one. You want your baby and toddler to get used to the household noises while they sleep, and the only way that can happen is if they hear the noises. However, using white noise isn’t a total no-go. 

If you decide to use white noise, set the volume, so it is in the lowest setting you feel comfortable with, make sure it’s on all night long, and plan to use it when you travel too. Then continue to make all the noises you usually do!