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Creating a serene nursery for your little one can make a world of difference when it comes to optimizing your child’s sleep. With the right elements in place, you can foster an environment that promotes restful nights and happy days. So whether you’re welcoming a new baby to your apartment in Boston, moving to a rental home in Baltimore, or upgrading your toddler’s room at your home in Seattle, here’s how to set up a nursery room to promote sleep, from our sleep and home design experts.
Sleep environment is key
While there are many factors that can impact your child’s quality of sleep, two essential elements to the perfect sleep environment are a calm and peaceful space for them to rest at night and during nap times. Child sleep expert Charmian Mead from The Sleeping Baby Routine shares more information about how to set up a nursery room for sleep below:
“To encourage independent and positive sleep habits, it’s essential to create a calm and peaceful sleep environment for your newborn, baby, or toddler. As your baby grows they require a slightly different approach and adjustment to their environment but regardless of age, light, temperature, and calm are key to indicate sleep. Your baby’s or toddler’s room should be a sanctuary, a safe, comfortable place to settle. While an infant’s overall routine hugely influences their sleep, the sleep environment is the finishing touch that provides the security they need to relax and rest.”
We all want our children to have positive sleep experiences. So when planning out how to set up a nursery room, being mindful of the above advice can aid in ensuring that your child has consistent, restful sleep while in your home!
Be mindful of temperature and darkness
As Charmian noted above, room temperature and lighting (or lack of lighting) play a crucial role in optimizing your child’s sleep. While preferences may vary by individual, our experts have shared some amazing tips to help optimize temperature and lighting to aid in getting a great night’s sleep: “Infants and children thrive on routines and consistency, especially with sleep. The ideal environment is 68-72 degrees, completely dark, with white noise playing. Another key is a consistent routine leading up to bedtime. For more information or help getting your infant or child sleeping better, Lisa at Sleepytime Sleep Consulting has got you covered.” Shared Lisa Rietzke, RN, BSN.
Maintaining an appropriate temperature in your child’s nursery is important for their comfort and safety, however, it is sometimes easier said than done – especially during colder months. Katie from Slumber & Sprout suggests “the use of sleeping bags / sleepsuits for little ones who aren’t yet in a bed because they are a great way to ensure that you have dressed your little one appropriately for sleeping. A comfortable room temperature is between 19-22 degrees Celsius. In the winter we recommend that you warm the room with a safe heater and keep the heater a safe distance from the sleep space to avoid overheating.”
Xan Coffman, founder and certified infant and toddler sleep expert at My Baby Sleepology also shared some great insights on the effect of proper lighting for your child’s nursery, stating that “Creating the perfect sleep environment for your baby is key to fostering restful nights and naps. Start by keeping the room dark with blackout curtains to block any outside light, helping your baby understand that it’s time for sleep and to elevate their natural levels of melatonin.
White noise machines or a gentle fan can work wonders by masking household sounds and creating a soothing atmosphere.”
Consider using white noise machines
As Xan mentioned above, white noise machines can be a game changer for child sleep. They help drown out household noises and create a consistent sound environment that can comfort babies. Katie from Slumber & Sprout also provided great information on the best techniques for noise control:
“We recommend the use of continuous white noise throughout the entire night and for all naps. Babies are used to noise. The womb is as loud as a vacuum cleaner, so to a baby, the sound of white noise is very soothing. We recommend using it at safe volumes of no louder than 50Db and positioned at least 2 meters away from your baby’s sleep space. You can download an app called “dB Meter” to test the dB level. As babies get older, the use of white noise is soothing but it’s also helpful in filtering out any noise disturbances (creaky floorboards, morning work alarms, dogs barking, traffic, etc.).”
Look for machines with adjustable volume settings and various sound options, such as ocean waves or gentle rain. You should also consider soundproofing options to promote a peaceful environment. Rugs and fabric wall hangings can be used to absorb sound, and door sweeps and weather stripping to block outside noise.
Safe bedding and mattress selection
Choosing the right bedding is vital to creating the perfect sleeping environment for your child. The team at Rockabye Rockies shared that “For babies ages 0-12 months old a safe sleep environment is critical for their safety and wellbeing. A crib with a firm mattress and no pillows, bumpers, stuffed animals, or cords nearby will prevent strangulation and suffocation.” With infants being especially vulnerable to safety concerns that arise with certain types of sleeping environments, ensure that you remain mindful and hyper-vigilant when creating their nursery!
Seemingly small factors can make a significant difference in your baby’s sleep. Dr. Summer Hartman from Newborn Sleep Company expresses that “Designing a newborn’s nursery with the perfect sleep environment is important for healthy development. To create a peaceful atmosphere, opt for soft, neutral colors, and a red night light and invest in a comfortable crib mattress.
I recommend Newton Mattress, Swaddle (Miracle Blanket), and using brown noise machines to mask external sounds. Consider placing the crib away from windows and doors to minimize disturbances. Using a firm, flat mattress that fits snugly in the crib to prevent any gaps and sticking with fitted sheets made of breathable materials creates a safe environment for your child. We also suggest reading reviews and choosing reputable brands that prioritize the safety of your little one.”
Use night lights to help your child sleep
As several of our stellar experts have mentioned above, investing in noise machines and night lights can make a big difference in figuring out how to set up a nursery room for your child’s sleep. “For older children ages 2+, I recommend adding a low voltage red or orange-hued nightlight to their bedroom. Developmentally, their imagination begins to introduce ideas like ghosts in the corner and monsters in the closet, so allowing them to see around the room after lights out can help alleviate these fears,” shared the team at Rockabye Rockies.
Khadijah from My Night Light elaborated on the use of night lights, adding that “Fear of the dark is one of the main reasons children often feel anxious at bedtime, especially when transitioning to sleeping on their own.
Creating a comforting atmosphere, including a warm light, can foster positive sleep experiences. Sleep specialists recommend using red light at night because it doesn’t disrupt sleep hormones like bright, blue-white lights can. This makes Duski Night Lights an excellent choice for parents who want to create a calm, secure environment that encourages restful sleep for their little ones.” It’s also helpful to note that night lights can provide a gentle glow, making nighttime feedings and diaper changes easier without fully waking your baby.”
Establish a sleep routine
While the room environment cannot be discounted when exploring how to set up a nursery room to optimize your child’s sleep, consistency is also vital. Establishing a sleep routine that follows the same steps each night is key to signaling to your baby that it’s time to wind down.
Dr. Aubrie, founder of Sleepfull Baby suggests that you “avoid screens, bright lights, and overstimulation before bed, and try to stick to a regular, early bedtime. Including a consistent bedtime routine is also essential in establishing healthy sleep habits over time. A warm bath, a gentle massage, stories, or lullabies are all you need to help signal that it’s time to sleep. The perfect sleep environment is safe, cozy, and promotes restorative sleep.”
If you are looking for help establishing a consistent routine for your child, Charmian Mead from The Sleeping Baby Routine also recommended a great routine that will help aid consistency as your child grows and their needs evolve:
“On the 7 pm to 7 am Sleeping Baby Routine, the ideal sleep setup evolves as your child moves from newborn to toddler.
- 0-3 months: Create a quiet, dark bedroom, and use a sleep position in which you swaddle your infant and tuck them into a Moses basket or crib with a cellular blanket. Ensure that the room temperature is 18-21 degrees Celsius.
- 4-8 months: Maintain a quiet and blacked-out bedroom, alter their sleeping position to a sleeping bag in a cot, and keep the room temperature between 18-21 degrees Celsius.
- 8 months – 2 years: Ensure a quiet room and draw the curtains. Place your child in a sleeping bag and comforter to settle for the night. It’s recommended to introduce a nightlight or wake-up clock at 2 years of age.”
Establishing a good sleep environment helps ensure deep, uninterrupted sleep, making settling easier — and as they say, “sleep breeds sleep.” Consistency in routine is no easy feat, but putting effort into a set sleep routine will set your child up for sleep success as they grow and develop!
Improve your child’s sleep in a family bedroom
While it may be a dream of yours to create a solo sleep space for your child, sometimes children (through necessity or preference) will find themselves sleeping with you. Below Tiffany Belanger, a safe cosleeping educator from the Cosleepy blog, has great tips to make cosleeping safe and rewarding:
“If you have a young child who sleeps better when they’re in your bedroom, my advice is to go with it! Move clutter and nonessentials out of the room to create a calm, comfortable “family bedroom” that maximizes sleep for everyone in the family. You’ll want a big, firm mattress to support your little one’s growing body. If you put it directly on the ground, you’ll enjoy cooler air throughout the night and you won’t have to worry about anyone falling off the bed. Enjoy your giant nest, if you can, because this is a temporary season of life! Your little one will be big, and in their own bedroom, in the blink of an eye.”
Regardless of your child’s sleeping situation, safety should always be the top priority. Don’t fret if your child prefers to sleep with you, enjoy the time while it lasts and achieve a safe environment using the simple tips above.
How to set up a nursery room for sleep: in a nutshell
Improving your child’s sleep involves thoughtful attention to various factors, from temperature and lighting to safety and organization. By creating a cozy and calming environment, you can help your little one enjoy the restful nights and peaceful days that both you and your child deserve.
Source: rent.com