Top 5 Tips For Your Baby's Sleep Space

When planning your family's sleep plan it all begins with setting the stage for optimal sleep. We want you and your baby to be setup for success and there are a number of key elements we will recommend to ensure their sleep environment is prepared for deep and restful slumber.

As a Mom I remember trying so many times during the late summer months being challenged putting my daughter to sleep in her crib at 7 pm... her room was facing south-west and the the sun was still pouring into her room despite the beautifully designed drapes we had hung. So, I hung even heavier curtains and hoped it would all be ok... little did I know that the small beams of sun entering through the cracks between the window and the drapes were still influencing her. I soon learned that TOTAL DARKNESS had a whole new meaning!

In this article, I'll share my top 5 tips for setting up the space where your little one sleeps to be his/her optimal sanctuary for sleep.

Tip #1 - Total Darkness

I, myself, as a new mom thought that a pretty-dark room was good enough. I was exhausted and had a million other things to worry about with her, it really didn't seem to be a priority or a big deal. I have since learned and must share with all of you that absolute darkness matters - A LOT. Light is a natural indicator to babies (and to adults...) that it is time to be awake. Our bodies' circadian rhythm is regulated by the light we are exposed to and so the more that we can do whatever needed to ensure that our child's sleep space is totally dark, the better chances we will have at achieving nice, long naps, and uninterrupted nights, as no light will signal to our babies that it's time to be awake. And another interesting point about light - exposing our babies to early morning and evening sunlight is actually quite helpful for them; it helps their bodies adjust to the day and night cycles and regulate their clocks in the early days.

Tip #2 - Noise (and noise machines)

Our babies respond to noises much the same that we do, it can startle and wake them up, but just the same, some sounds can be very soothing to babies and can help infants feel secure when falling asleep, and help them connect their sleep cycles overnight, too. Creating a noise-free environment for sleeping babies in the household is important for encouraging great sleep. Unlike some adults who can sleep in noisy spaces and "tune-out", babies are constantly searching for signals and so surrounding noises can be much more disruptive to their sleep. One way to overcome this is with running a low, consistent noise such as a sound machine or app containing pink noise to drown-out unwanted house-noises, and this consistent sound can also promote better overnight sleep and help your little one connect his/her sleep cycles.

"It is noisy in the womb. As the fetus’s auditory system develops, it will encounter all types of sound from within the woman’s body. These include the heartbeat, as well as the noises of the blood flow and digestive system... Amniotic fluid surrounds the growing baby in the womb, and the woman’s body tissues encase them, so noises from outside the body will sound muffled.." – Medical News Today

Tip #3 - Safe Spaces

Safe sleeping spaces are simple and easy to implement and are very critical for providing peace of mind that your little one can sleep for long stretches overnight without worry. The baby's sleep surface should be free of any suffocation hazards, such as soft blankets, toys or bedding. The baby should sleep directly on a firm baby mattress in their crib, with a crib sheet, and nothing else. The crib must be high enough for a standing infant and be in good working order. Once your infant begins to sit up and crawl independently, it is time to lower the mattress to its lowest setting as soon they may begin to learn how to pull themselves up to standing. The crib and mattress should also be within the government safety standards. It is also important that you always put your baby on their back to go to sleep. If they are rolling over, allow them to roll around and find their tummy on their own.

Tip #4 - Nice and Cool

Great sleep is best achieved for babies (and for adults) when the temperature in the sleep space is cool. Aim for the sleep space to be between 20 to 22 degrees celcius. The interior temperature of the nursery can be monitored on the baby monitor (if you have this and it is accurate) or you can purchase a tabletop thermometer to keep in the nursery, too. When you keep the room consistently this temperature all year long, there is no need to change the tog of the sleep sack your baby sleeps in.

Tip #5 - Things change at 2-3 months old

Lastly, having said all of this, please bear in mind that this applies to infants and usually becomes relevant when they turn 2 or 3 months old, which is when the need for consistent sleep environments becomes important. At this age, infants begin to be increasingly aware of their surroundings; prior to this you likely noticed that your baby could fall asleep just about anywhere despite light, noise and/or other stimulations. This is an excellent time to ensure the room your baby sleeps in is created to be conducive of great sleep. You may also notice that some where around the 3-month mark, you baby's sleep habits shift dramatically. This is known as the 4-month sleep regression, which actually happens more often around 3 months old. Naps will be challenging, overnight wakings will increase and it may take hours to get your little one down at night for sleep, only to wake up shortly after requiring lots of support to fall asleep over and over again throughout the night. I'll share lots more about the 4-month sleep regression in a future post. It is a really good time to get your baby's room all setup for sleep and if this regression is a struggle for you, we're here to help you through those days and will get him/her back on track together.

All for the sake of good sleep....

Those are my top 5 tips on setting up ideal sleep environments. There are other elements and lots more details we can review together, so, if you're in need of help book a free call with me, and we can chat about your needs and how we can best support you.

If you have any questions, feel free to leave a comment below, I'd love to hear from you.