My Top 5 Tips For An Optimal Sleep Environment
Did you know that your baby’s sleep environment is one of the key pillars that could be impacting their sleep?
Do you know what an “optimal” sleep environment looks like? Let’s look at the five key areas to help you build the perfect sleep space for your baby or child. We will also discuss what you absolutely don’t need, too!
Colours
When designing your baby’s nursery, consider the impact of colour and theme on their sleep environment. Opt for soft, neutral tones like pastel blues, greens or browns, which can promote relaxation. These colours create a tranquil atmosphere conducive to sleep. Avoid overly stimulating colours or busy patterns that may disrupt your baby’s sleep. Try where possible to keep the space as clutter free as you can. This can be particularly helpful for small children who may become distracted at bedtime if there’s lots of things to catch their attention. I’m currently trying to design my daughter’s new bedroom for when we move in a few months, I’ve collated a Pinterest board with a few great examples of bedrooms for babies/toddlers.
Comfortable and Safe Sleep Environment
You don’t have to spend a fortune on a cot for your baby. As long as the cot meets safe sleep guidelines you’re good to go. My daughter (when she moved into her own room) slept in an Ikea cot which cost £30. The mattress, however, is important. It needs to be firm and waterproof in case of accidents so you can keep it clean and prevent bacteria building up. If you are using a secondhand mattress or one that has been used by a sibling, it’s important to check it is still firm. Placing a heavy book on the mattress to see if it sinks in is a good test.
For babies, you don’t need anything else in the cot. No bumpers, nests/pods, blankets, soft toys etc. A clear cot with just a swaddle/sleeping bag is all they need to be safe. Anything in the cot, other than a sleeping bag, can be a suffocation or overheating risk.
Temperature
The temperature is really important in terms of both comfort and safety. The optimal temperature for sleep is between 16–20 degrees. Most baby monitors have a temperature monitor built in, but just be aware that if your monitor is mounted up high, the temperature may not be accurate (as heat rises). To check if your baby is too warm or cold, place your hand inside their baby gro on their back. Their hands are not a good indicator as they tend to be cooler anyway.
Whatever the temperature is in their nursery — we aren’t always able to control this — it’s important they are dressed appropriately for that temperature. Overheating is a key risk factor for SIDS. If you are using a swaddle or sleeping bag, ensure they are wearing the right tog for the temperature and wearing the correct layers underneath e.g. baby gro or vest. I have a free temperature and togs guide if you aren’t sure.
If the room is really hot and you want to cool it down it is okay to use a fan, as long as it isn’t blowing directly onto your baby as this could cause them to get cold. Using a fan to move air around the room is absolutely fine.
Light/Dark
Light and dark play a significant role in your baby’s sleep environment. Your circadian rhythm (aka body clock) is influenced by night and day and the hormone melatonin, which signals to your brain it’s time to sleep, is produced when the brain is exposed to darkness. Using blackout blinds to block out excess light, especially during the summer months when it gets light really early, can help to encourage longer periods of sleep and keep their body clock on track. I use, and always recommend, the Tommee Tippee stick on black out blind because you can resize it and it folds into a little bag for travel. If you have any lighting in your baby’s room for night feeds e.g. a night light, ensure it has amber tones as opposed to blue tones as blue light can inhibit the production of melatonin and wake your little one up too much. I recommend this night light.
White Noise
White noise can be an effective tool in helping your baby fall asleep and stay asleep. It is not a necessity, and some babies don’t like it, but if you are trying to improve settling and overall sleep it is worth a try. You can get white noise machines but, personally, I don’t think you need to spend the money. There are lots of free white noise playlists on Spotify and Apple Music which you can play via bluetooth speaker. Check out my free White Noise Guide for how to utilise white noise and use it safely.
Conclusion
Creating a calming nursery for your baby is a great way to introduce healthy sleep habits from the start. By using softer colours, keeping the space clutter free, dressing your baby for the temperature of the room and ensuring darkness is maintained overnight you can go a long way to improving your baby’s sleep. All of these sleep tips go for children and adults too!
Did you know about this? I’d love to know your thoughts. Send me a message via the Get In Touch page or send me a DM on Instagram.
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For more science based advice to improve your baby’s sleep check out my Sleep Guides.
Please note, some of the links in this blog post are affiliate links. Using these links allows me to create more free guides for the Sleep Library as I earn a small commission - at no cost to you - if you purchase through the links. I only ever recommend products I have used or ones which meet safe sleep guidelines.
