There are many pieces to the baby sleep puzzle and your baby’s sleep space is one of them. By creating a comfortable, safe and cozy sleep space, you are setting your baby (and yourself) up for sleep success!
Yes, a Pinterest worthy nursery is nice to look at, but what this blog will focus on is essential pieces to ensure your child has a sleep space conducive to safe and quality sleep.
Sleep is an essential part of your baby’s growth and development and by optimizing their sleep space, you will be supporting them to the best chances of restorative sleep. When a baby sleeps well, the whole family benefits, too!
What you’ll learn from this blog:
- Safety considerations
- Optimal temperature and dressing for success
- The perfect sounds
- Darkness – how dark is dark?
- How to book an environment check for your baby’s room
Safety Considerations for Baby’s Sleep Space
Creating a safe sleeping space for your baby is essential as there will be times your baby is sleeping unsupervised. Below is a list of things to double-check in their sleep space.
Safety check:
- Firm, flat surface to sleep on
- No loose bedding, bumpers, mobiles, etc. in a crib space
- No stuffies (unless your baby is over 12 months)
- Crib/bassinet positioned out of reach of cords (e.g. monitor cord, blind pulls, etc.) that could pose as a strangulation hazard
- Furniture secured to wall and outlets covered
- Lotions, creams and medicines secured away and all lids/caps accounted for
Optimal Temperature for Baby’s Sleep Space
Your baby’s sleep environment should be anywhere between 170C – 210C. Cool and comfortable is the general range you’re looking for. A sleep space too hot or too cold can make settling into sleep more difficult as your baby’s physiological system will need to work harder to settle into sleep. Your baby’s body (and yours, too!) naturally drop 1-3 degrees to fall asleep and stay asleep… cool, right? And when your body is gearing up to wake in the morning, not only does a hormone shift happen to support this wake-up, but your body warms up, too! The Huberman Lab has some great podcasts (and session notes) on sleep optimization, check it out for more information.
The temperature read on your child’s monitor is usually not accurate because monitors are often placed high in a room and heat rises! If you’re concerned about your baby’s room temperature, consider purchasing a thermometer that can be moved around the room so you can get an accurate temperature read of their sleep space.
If you’re traveling and don’t have control of your baby’s room temperature, be sure to monitor their body temp by checking the back of their neck (rather than fingers and toes). An extra layer may be helpful in cooler temps, or higher TOG sleep sack, and in warmer spaces, less layers and maybe even no sleep sack!
The perfect sounds for the perfect sleep space
A sound machine can be a helpful tool to optimize your baby’s sleep space. Not only does it block out external noises (e.g, like the barking dog or construction outside) but it helps to mimic the steady sounds your baby experienced in-utero. Check out this blog for a deep dive into sound machines and how they can improve your baby’s sleep.
Darkness
A dark sleep space helps to cue your baby’s body when it’s time for sleep and promotes the production of melatonin (the hormone that helps control sleep!)
If you’re struggling with short daytime naps or early morning wake-ups, ensure your baby’s sleep space is dark. Stand in their room with the lights off and do a light leak test. If you can see your hand in front of your face, it’s too bright!
Some ways your could get your baby’s sleep space extra dark are:
- Blackout curtains
- Bristol board on the windows
- Tape on monitor lights
- A blanket on the floor at the door threshold
- Darkening windows in the hallway outside baby’s room
Environmental Scan
If you’re looking for a personalized evaluation of your baby’s sleep space, book a support call but we will make it a video call. You can show me your baby’s sleep space and I will provide you with individualized suggestions to optimize your baby’s sleep space.
Wishing you a cozy and comfortable sleep journey!
Chelsea
Chelsea is Mom of 2 and a Certified Baby, Toddler and Child Sleep Consultant supporting families within Hamilton and beyond with hands-on, no cry-it-out, responsive methods. She has a Master’s of Professional Education and over 10 years of professional experience supporting families in the community. She works collaboratively with families to empower them with the confidence and tools they need to reach their unique sleep goals. Hear from other rested families here and book a free call with Chelsea here to discuss how she can support your family’s journey to more sleep.
