Sleep Environment

Setting Up the Perfect Sleep Space for Your Baby

If you’ve ever tried to get your baby down for a nap only to have them pop wide awake after 20 minutes, you’re not alone!
One of the biggest game-changers for baby sleep is where they’re sleeping. A few little tweaks to the environment can make a world of difference—not just for your little one, but for you too.

1. Keep it Nice and Dark

Babies sleep so much better in a dark room. Darkness helps their body produce melatonin, the magic sleep hormone that tells them it’s time to rest. Light, on the other hand, sends a “wake up!” signal to the brain.

Aim for almost pitch black—around an 8 or 9 out of 10 on the darkness scale. Blackout curtains are amazing, but even a pinned-up sheet can do the trick. Just check for sneaky light creeping in around the edges.

2. Bring in Some White Noise

If you haven’t tried white noise yet, it’s worth a go—especially if your baby is under 6 months. It works two ways: it helps them calm down (babies can only focus on one or two things at once) and it blocks out sudden noises like the dog barking or a car door slamming.

Keep it going for the whole nap or night, at about the volume of a vacuum cleaner. The key is consistency—so when they stir between sleep cycles, nothing has changed, and they’re more likely to drift back off.

3. Get the Bedding Right

Under 4 months: Swaddling can be a lifesaver for helping your baby sleep longer—it prevents their startle reflex from waking them. Keep arms down and hips loose for safety.
Important: As soon as your baby shows signs of rolling, it’s time to stop swaddling. This is really important for safe sleep.

Over 4–5 months: A sleeping bag is perfect. It keeps them warm without the risk of loose blankets, and it becomes a positive sleep association. Plus, no more middle-of-the-night wake-ups from kicked-off covers.

Temperature matters: The ideal room temperature for sleep is 18–21°C. Make sure your swaddle or sleeping bag is the correct TOG rating for the room—this helps keep your baby comfortable and safe all night long.

Bottom line:
Dark room, steady white noise, safe bedding, and a comfy temperature—four simple tweaks that can mean longer naps, smoother nights, and a happier household.