Creating a calm, safe, and sleep-friendly space can make a big difference in how well your baby sleeps — day and night. Here’s everything you need to know to optimize your baby’s sleep environment from day one.
Ideal room temperature
Keep your baby’s room between 68–72°F (20–22°C) This helps regulate their body temperature and prevent overheating
What should my baby wear to bed?
A good rule of thumb: one more layer than you
For example:
Pajamas + a sleep sack or swaddle Avoid overheating by dressing for the room temperature Never use loose blankets for babies under 12 months
Does blackout make a difference?
Yes! Darkness cues the brain to release melatonin, the sleep hormone.
If your baby is waking early or struggling with naps, light is often the culprit Don’t have blackout curtains? Tape up black trash bags or tinfoil as a quick fix
What about sound?
A white noise machine helps block out household or street noise
It’s especially helpful if your baby shares a room or you’re sleep training with siblings nearby Place the machine between children in shared spaces
Can my baby sleep with a blanket or pacifier?
Blankets: Not recommended until your baby is over 12 months old
Pacifiers: Safe and often helpful for sleep Easiest to wean between 4–6 months If your baby is waking frequently because they’ve lost the pacifier, that’s a good cue to transition away from it.