As a sleep consultant, the very first thing I consider when working with a new family is how the child’s sleep environment may be impacting her sleep.  Your child’s surroundings are vital when it comes to encouraging healthy sleep practices. It’s true that some children can “fall asleep anywhere” or “sleep like a rock”, but just because they’re sleeping doesn’t mean they are getting the best, most restorative sleep possible! By providing a comfortable, quiet, safe environment, you can take the first step toward teaching your child how to sleep well.

Through my studies and my experiences as a mother, the following guidelines will ensure your child has a healthy sleep environment so that your whole family can consistently get the sleep you need.

1. Use Low Light During the Bedtime Routine

It’s VERY important to keep the lights very low in the 30-60 minutes before you say goodnight. This allows her body to invite sleep, to regulate and get into step with her natural circadian rhythms. For many children who seem bonkers at bedtime, this one simple step changes everything. I always recommend using a lamp with a 40-watt bulb or less.

2. Keep it Dark 

Your child’s room should be as dark as she can stand it for sleep! The purpose is not to keep her from being tempted to play, instead it is a biological requirement when her body needs rest. Light (yes, even just a little bit) discourages the release of a hormone called melatonin. This important hormone is responsible for helping her body control sleep/wake cycles and is determined by how much light enters the eye. To make sure she is able to settle down and fall asleep easily, the goal should be to have her room very dark, almost cave-like, so that there is no room for distraction when her internal clock is working to regulate her waking and sleeping patterns. Room darkening curtains, such as Eclipse Kids’ Curtains, help to filter out daylight.

If your child is afraid of the dark, it’s beneficial to use a red/yellow/blue* nightlight that is across the room or placed behind furniture. *Blue light is a debated topic in the sleep world, as some experts believe it is soothing while others claim it suppresses the release of melatonin. Research shows evidence on both sides, so use your own judgment!  In my personal and professional experience, children have not been negatively affected by blue nightlights and seem to be comforted and soothed by the presence of this color, especially children with autism.

3. Use White Noise 

“White noise” is an artificial sound that remains constant through the night/nap and is used primarily to block outside noises. Some options are a fan, an air purifier, radio static or a sound machine that is intended for this purpose. White noise is essential if your children share a room or if you live in a small home/apartment, but I believe everyone can benefit from this during sleep.  One thing about white noise that I LOVE is that it eventually serves as a sleep cue to let children know that bedtime is here and Mommy/Daddy will be leaving soon.  In that same vein, it brings comfort when a child wakes in the night because it reminds her that it’s still time for sleep, just as it was when you first laid her down to this same sound.  White noise even makes travel easier because it adds to the consistent bedtime routine/atmosphere.

If you’ve ever heard or thought that a child can become addicted to white noise, this is not at all the case! My own 9-year-old son has used a sound machine for his whole life to sleep, but has no trouble sleeping without it if needed. The sound machine I typically recommend is the Homedics Sound Spa.

Many parents ask me if music can be used as white noise, and my answer is always NO! It has been shown to help children and adults slow down in terms of PREPARING for sleep, but listening to it during the sleep process is a whole different story. Any music, even soothing music, has a stimulating effect on the brain. The ups and downs of the melody, soft and loud accents and changing rhythms negatively affect sleep. It actually interrupts sleep cycles and causes more harm than good! So…if you want to expose your child to classical music, just make sure it’s during her wakeful hours or during the soothing process right before bedtime, but hold off during sleep.

4. Room Temperature Matters 

The optimal temperature for your child’s room is between 68-72 degrees Fahrenheit. Dress her comfortably, knowing that if she’s less than one year of age she will not have blankets to keep her warm. Breathable cotton is best, as well as layers that allow movement and aren’t constricting. When swaddling an infant, keep in mind that swaddled babies tend to get overheated easily. Generally, a onsie and socks with the swaddle is plenty if the room is 70 degrees or higher.  If you’re nervous about her being too hot/cold while she’s asleep, touch the tip of her nose, forehead and ears to get a sense of her temp. Sweating is natural during some stages of the sleep cycle, but consistent sweating is not preferable and is a sure sign of overheating. Use space heaters and/or fans if you are unable to keep the room at a consistent temperature.

There are many heating and cooling options that have programmable temperature settings so that it will regulate the room temperature through the night without allowing it to get too hot/cold.  There are also a number of baby monitors that read the baby’s room temperature  – this is a great investment!

5. Comfort is Crucial 

For toddlers and up, take your child’s lead on what kind of blankets he/she prefers. Even if the pattern of her choice bedspread doesn’t match the rest of the room, she’ll sleep better using the one that she feels more comfortable with. After all, quality sleep is so much more important than color coordinating fabrics!  Also, some kids like a certain type of sheet over another, or none at all – don’t force what you think is “normal” if it’s driving her crazy. All of my children sleep in different ways – covered with her animal friends (7 year old), kicks the sheets off every night but still prefers them (8 year old), particular about the type of sheets (9 year old), doesn’t want a top sheet (3 year old) etc. The bottom line is, we want them to be comfortable so that quality sleep can be sustainable, regardless of our own personal preference.

6. SIDS Prevention 

October is SIDS Awareness Month and I think this ties in nicely with the topic of sleep environment! All parents need to understand the importance of providing a safe sleeping environment for their infants. If your baby is less than 1 year of age, he/she is at risk. Even if you’ve heard this advice 50 times before, please read over it again just in case there’s something you’ve missed:

1. Always place your baby on his/her back to sleep (naps and nighttime)
2. Use a firm sleep surface with a tight fitting sheet only (when I was a new mom I searched EVERYWHERE for a top sheet to fit the crib! Haha! It took me awhile to realize why there aren’t any to be found. J)
3. Babies should not sleep on a bed, chair or couch alone, with a parent or anyone else.
4. Do not put stuffed animals, comforters, crib bumpers or any other soft bedding inside the baby’s sleeping environment.
5. Do not smoke while pregnant or anywhere around the baby.
6. Breastfeeding (as opposed to formula feeding) reduces the risk of SIDS
7. As discussed above, don’t allow your baby to become overheated during sleep.
8. Give your baby a pacifier without a string attached for naps and nighttime sleep.

7. Restrict Liquids at Bedtime and Beyond 

In general, young ones should not have milk/water in the crib or bed. It’s not needed and this will eventually create a habit and dependence that is hard to break as the child grows older.  She will begin “needing” a sip or two between sleep cycles and will soon have a hard time falling back to sleep without it.  Fast forward to the potty training years, and consider how difficult it will be! The extra fluids before bedtime and through the night make it impossible to stay dry all night. For infants, of course formula or breastmilk is needed, but after 1-year of age this should no longer be a part of the bedtime routine.  At this point, nourishment and calories can be consumed during the waking hours because developmentally children this age do not need to eat or drink throughout the night.

8. Introduce Toddlers to a Sleep Cue

When it comes to toddlers, bedtime battles, early risers and hourly visits through the night can be tough on any parent! Programmable sleep lights, such as the SleepBuddy Complete Sleep System, offer young ones a consistent reminder that it’s time to stay in bed.  A toddler’s sleep environment has to constantly bring to mind what’s expected of them. A visual cue let’s them know their boundaries so that there is no confusion when it comes to the beginning and end to nighttime/naps.

 9. Calm + Boring = Happy Sleepers

If you find that your little ones seemed energized as soon as you step foot into her bedroom, consider that her walls/décor may be too over-stimulating. Gentle, muted colors are best, along with low light will yield a calmer bedtime routine and sleepier little gal. Too many toys left out can also pose an issue for some children, so make sure everything is put away and the room has a peaceful “feel” upon entering it. Clutter and too many loud colors have a tendency to  sabotage a perfectly good bedtime!

These general guidelines for creating your child’s perfect sleep environment will greatly enhance her ability to fall asleep easily and stay asleep longer. Please don’t hesitate to visit me on facebook at www.facebook.com/healthyhappysleep and/or leave a comment if you have questions that weren’t covered here. I hope this information is helpful!