Baby Sleep Space
How should I set up my baby’s nursery or sleep space?
A baby’s sleep environment can have a big impact on how well they sleep. Here we cover safe sleep guidelines, lighting, temperature, and noise, helping parents create a calm, supportive space.
Planning your new baby’s sleep space is something that you’ll probably love doing! There are so many lovely nursery products to choose from that it can feel a bit overwhelming. Follow these simple guidelines to create a calm and safe sleep space for your baby.
Creating a safe sleep space for your baby is not about spending a fortune on furniture, equipment or decorations. Babies’ needs are simple. They need a safe space that is conducive to sleep. Some important things to consider about your baby’s sleep space are:
The cot/crib
The temperature
The lighting
The surrounding sounds
The Cot
Most parents use a Moses basket or a newborn crib/bassinet in the early weeks. There are some that attach to the side of your bed, to make night feeds easier. They also allow you to sleep close to your baby whilst still giving them their own sleep space. When my own babies were newborn, I had them in a handed down crib which could be rocked slightly when they woke during the night. I found that to be a great help.
Usually, parents move their babies from a Moses basket or newborn crib/bassinet to a full-size cot or cot bed by 6 months old. This is when they start to move around a lot, and babies are very active in their sleep! It’s also at 6 months old when many parents move their baby into a room of their own.
It is important that the cot or bed has sides that prevent them from rolling out. The cot needs a base that can be lowered for when they start sitting and standing up. There are so many beautiful cots, cot beds, cribs and floor beds available and you should choose one that feels right for you and fits nicely into your baby’s space as well as your budget!
Cot Safety
The Lullaby Trust has issued the following essential cot guidelines for safer sleep for babies
- Lie your baby on their back to sleep.
- Place them with their feet to the foot of the cot and if they have sheets & a blanket, place them at chest height.
- Use a firm, flat, waterproof mattress
- Keep the cot clear of any toys.
- Avoid them overheating.
- Babies to sleep in the same room as a parent until at least 6 months.
- Keep them smoke-free
For more safe cot advice, please refer to The Lullaby Trust
Floor beds
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Floor beds or Montessori beds are becoming increasingly popular. They’re a great option for toddlers or older babies who are starting to climb out of the cot, as being close to the ground makes them much safer.
They can also work well for families who are co-sleeping.
But even if you’re sleeping nearby, it’s really important to make sure the room is safe. That means covering all plugs, securing furniture, and removing any potential hazards — because once your little one can get in and out of bed on their own, they’ll likely explore!
These beds give children a lovely sense of independence, but that freedom comes with a responsibility to keep their environment safe.
The Room Temperature
New babies can’t control their body temperature, so they need you to make sure they don’t get too hot or too cold. The recommended room temperature for a baby is 16-20 degrees C [61-68 degrees F]. This might be a bit cooler than you’re used to, but it is a safe and comfortable temperature for a baby to sleep in. In the cold weather if you have the heating on overnight, use a room thermostat to keep the temperature at a safe level. Keep the cot away from a draughty window, doorway or air vent. In hot weather, keep the bedroom blinds or curtains closed during the day, especially if the cot or bed gets direct sunlight. Have a window open if possible or if not, use a fan placed at the foot of the cot, wafting upwards and not too close to your baby.
Don't let your baby over heat
It is so important not to let a baby overheat. They will always sleep better, and more safely, if they are kept at a cool and comfortable temperature.
After your baby’s nighttime bath, shower or wash, keep them warm by wrapping them in a warm towel and then drying and dressing them quickly.
The action of their body then cooling down when they are placed into their sleep space will help to induce sleep.
Below is a guide to what your baby should wear for sleep, according to the room temperature.
How to dress your baby
Babies sleep safely and comfortably in light layers of natural material, like organic cotton or bamboo.
Sleep bags are ideal for them, as they keep your child cosy and replace the need for sheets and blankets, which can be kicked off.
They come in different tog values, so you can keep your baby comfortable in both summer and winter. When the nights are very cold, you can use a 2.5 tog bag and in the warm weather, you can use a 0.5 or 1 tog bag.
It’s ok when using a low-tog sleep bag to add an extra light cotton layer if the temperature drops in the night, but don’t ever add a quilt or duvet, as this can cause your child to overheat.
Some babies don’t like sleep bags and this is fine! Choose a one-piece sleep suit or pyjamas with feet, and then blankets according to the room temperature. A typical baby blanket has a tog rating of 1.5 – 2 but remember that if you double it, you will need to double the tog rating!
The Lighting
Keeping babies in the dark helps them sleep better.
Babies aren’t naturally afraid of the dark — in fact, a dark room can really support better sleep.
Sleep science shows that darkness encourages the body to produce melatonin, the hormone that helps us fall and stay asleep. Too much light in the room can interfere with melatonin production, making your baby (and you, if you’re room-sharing!) more wakeful.
That’s why a blackout blind is such a great addition to your baby’s sleep space — especially during brighter evenings or early mornings.
If you’d like to use a nightlight for night feeds or nappy changes, choose one with a red or orange glow. Research tells us that these colours are “melatonin-friendly” and far less likely to disrupt sleep than white or blue-toned lights.
Sounds, Lullabies and White Noise
A few years ago I was invited to the Philips electrical company headquarters in Amsterdam to consult on a sound device for helping babies to sleep aka White Noise!
White noise is a constant, gentle sound that plays in the background — like a soft whooshing, a fan, or static on a radio. It helps block out sudden noises (like doors closing, noisy neighbours or traffic) that might otherwise wake your baby.
It works by creating a consistent sound environment, which can be very calming and familiar for babies — especially if they’ve got used to it during sleep.
Some white noise machines also offer other sounds like rain or ocean waves, but the most effective for sleep is usually the simple, steady kind without changes or gaps.
White noise devices or apps can be helpful for babies’ sleep as they provide a sense of continuity in a baby’s sleep.
How to safely use white noise
When you’re using a sound device, there are some golden rules!
First of all, it needs to be not too loud. The ideal is below 50 decibels. You need to be able to hear it easily but if you need to raise your voice to be heard above it, it’s too loud!
It needs to remain on all night, not just to help your baby get off to sleep. If they wake later and the noise isn’t there any more, they may feel unsettled – like something is missing.
If you’re using background music, make sure the tempo is very slow. Music with a rapid beat can make a baby feel stressed or excited.
The different noise colours
White noise isn’t the only option for a continuous background sound. It can be a bit confusing knowing what the different noise colours mean, so below is a brief description.
Room Sharing - Long term
If you don’t have an additional room for your baby to sleep in alone, or if you prefer to sleep in the same room until they’re older, this is not a problem. Just keep your bedroom dark, quiet and at the correct temperature. You might find it helpful, when they no longer need to have night feeds, to place their cot at the foot of your bed, or somewhere else at a distance from you, so they have their own little sleep space within your room.
When their sleep space is your home office
In many families, the baby’s sleep space also doubles as a home office during the day. If that’s true for you, it’s really important to power down all technical equipment fully at night. Devices left on standby can give off light and low-level noise, which can disturb your baby’s sleep.
After a day of working in the same space, be sure to air out the room so it feels fresh and well-ventilated before bedtime.
And please don’t worry — your baby’s sleep space doesn’t need a big financial investment. Simplicity is key. A calm, uncluttered environment is far more effective for sleep than anything fancy or expensive.
And most importantly …..
Creating a safe and comfortable sleep space for your baby is something positive that you can do to help them sleep well. It requires no “sleep training,” so it is a relatively easy intervention for you to make.
Making simple, environmental adjustments such as increasing daylight exposure, having a dark room at night and getting the correct bedtime layers will help your baby sleep better.
This is one of the main reasons why creating a safe and comfortable sleep space is so important. It is also important that they fall asleep aware of where they are and happy in their environment.
Further help
If you need help with your baby’s sleep, either now or in the future, I am here to help you.
My books
My bestselling books give you the tools to help your baby and yourself get a good night’s sleep. They are full of expert, practical advice and case studies. Each book teaches you to create your baby or child’s personal sleep plan and is written in a clear and accessible style.
They are available in all formats from Amazon and other booksellers.
My self-guided sleep plans
My sleep plans are a mix of video, graphics and easy-to-read text. They are a great way to access my expert help – from your phone, tablet or laptop. They have no expiry date and are updated frequently. The Settled sleep plan is very comprehensive, easy to dip in and out of and is very empowering.
The Settled Mornings plan is concise and accessible – it takes around an hour to complete and it may be the best hour you’ve ever spent!
Both of the plans contain helpful schedules for day and night time sleep.
Private Consultations
If you choose to book a one-to-one consultation with me, you will receive my expert advice and a gentle solution tailored to your child’s individual needs.
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