Setting the stage for a good night’s sleep for babies. A well-rested baby is a happy baby, but achieving a peaceful night’s sleep can sometimes feel like a challenge. Establishing the right bedtime routine and sleep environment is crucial in helping your baby settle down for the night. Creating a calm and soothing atmosphere, along with consistent bedtime practices, can make a world of difference in how your baby sleeps. Good Night, child and sleep consultancy explores how to set the stage for a good night’s sleep for babies, ensuring everyone gets the rest they need.
As moms, we can often feel helpless when it comes to our babies, especially with their sleep. We look for ways to feel in control and positively change our baby’s habits. This is easier said than done and often leads to more excuses than solutions. Creating the optimal sleep environment can be something to help a mom take charge and, of course, can be lots of fun!
When it comes to sleep, environmental factors are considered fundamental to good sleep. In truth, small changes can make a big difference. So, what should we keep in mind when setting the stage for good sleep?
Safety
The first and most important thing about a good sleep environment is for it to be a safe one. The mattress should be firm and covered by a fitted sheet. You should not use pillows, blankets, sheepskins or crib bumpers anywhere in your baby’s sleep area and always place your baby on their back to sleep.
“It is a widespread myth that if you allow your baby to sleep anywhere they will become toddlers who can sleep anywhere.”
Safety is also important when you decide where your baby should sleep. It is recommended by the World Health Organisation that your baby sleeps in the same room as you (especially as a newborn) but your baby should not sleep in an adult bed, on a couch or a chair alone, with you or with anyone else. It is no problem to feed your baby in your bed but once you’re done feeding, put your baby back in a safe separate sleep area such as a crib, bassinet next to your bed or a safe co-sleeper.
The cot or bed area
The cot/bed is for sleeping. Mobiles and toys in or attached to your baby’s cot can send the message that the cot is for playtime and for playing with these objects rather than sleeping. Giving your little one a feed in their cot strengthens the sleep-feed association, so rather feed your baby in the rocking chair in your arms. Don’t be tempted once your baby can hold the bottle themselves to give the bottle to them in their cot; rather do it on a pillow on the floor or in your arms. This also allows for some bonding and cuddle time.
A question often asked is when to move a toddler from a cot to a bed. This can be influenced by many factors such as your toddler climbing out of their cot, a new baby arriving or your toddler simply being too big for the cot. Changing to a bed means that you won’t have to worry about your toddler getting hurt if they climb out of their cot. However, it also means that they’ll be able to move about freely at night, so you’ll need to use safety gates to keep them away from any area of your home that isn’t childproofed.
Darkness
A key factor in how human sleep is regulated is exposure to light or to darkness. When it is dark, our bodies naturally produce melatonin, the hormone that plays a role in regulating the sleep cycle. Sunlight and artificial indoor lighting can be bright enough to prevent the release of melatonin.
- Be sure to make your child’s room as dark as possible when it is time to sleep. Naps can also be taken in a dark room from eight weeks to assist with the production of melatonin. Block-out curtains or blinds can help extend naps and prevent early wake-ups.
- A night light is only needed if your child asks for one, and then choose one that does not project blue light. While light of any kind can suppress the secretion of melatonin, blue light at night does so more aggressively.
- Breastfeeding moms should use a dim nightlight when feeding to help baby and herself fall asleep better after the feed. Once again, rather choose a light that does not project blue light.
Environmental noise
Just like adults, most babies sleep better when it is quiet. It is a widespread myth that if you allow your baby to sleep anywhere they will become toddlers who can sleep anywhere. This idea has far more to do with temperament. Just like some adults can sleep anywhere, most can’t and so some babies can sleep anywhere but most need peace and quiet.
White noise can be especially helpful with newborn babies as they spend nine months in an extremely noisy womb and the silence can be very distressing for them. White noise can also help in a noisy environment for older babies to filter out dogs barking, dads getting ready for work or older siblings running around.
- Be sure to choose white noise with continuous sound throughout the night or nap because a white noise machine with a timer can be disruptive to sleep.
- Choose a device that does not project light, because (as mentioned before) light inhibits the production of melatonin.
Temperature
Babies cannot regulate their body temperature as easily as adults and thus the correct temperature is even more important when babies sleep.
- The ideal temperature for a baby’s sleep is between 19 and 21 degrees Celsius.
- During South African summers try to keep a child’s room cool with air conditioning or a fan.
- Sleeping bags help to maintain an even temperature throughout the night and keeps your baby warm when temperatures drop in the early morning.
Setting up your baby’s room is loads of fun and now it will also help set the stage for good night’s sleep.
This article has been specifically written for BabyYumYum by Good Night sleep consultancy expert, Jolandi Bekker. Article references available on request.
TAKE A LOOK AT: Melatonin for Kids: What Parents Need to Know
BabyYumYum FAQ’s: Setting the Stage for a Good Night’s Sleep for Babies
Why is a bedtime routine important for babies?
A consistent bedtime routine helps signal to your baby that it’s time to wind down and sleep. It promotes better sleep habits, reduces fussiness and makes night-time transitions smoother.
What time should I put my baby to bed?
Most babies sleep best with a bedtime between 6:30pm and 8:00pm. Over-tiredness can make it harder for them to fall asleep and stay asleep, so watch for cues like yawning, rubbing eyes or crankiness.
How can I create a calming sleep environment?
Keep the room dark, quiet, and cool (around 20–22°C). Use blackout curtains, soft night lights if needed, and white noise machines to block out background noise.
Should I feed my baby right before bed?
Yes, a final feed before bedtime can help your baby feel full and settled. However, avoid letting your baby fall asleep at the breast or bottle every time, to help encourage self-soothing.
How long should a bedtime routine be?
Around 20 to 30 minutes is ideal. Include calming activities like a warm bath, gentle massage, storytime or lullabies to help your baby relax before sleep.
Is it okay to rock or feed my baby to sleep?
While it’s natural and comforting, relying on rocking or feeding every night can create a sleep association. Encourage your baby to learn how to fall asleep independently, especially as they grow older.
Should I keep the room completely silent?
Not necessarily. Some background noise is fine, and white noise can be helpful for masking household sounds. Just avoid loud or sudden noises that might startle your baby.
How dark should the room be?
Very dark is ideal, especially for babies over 6 weeks. Darkness signals melatonin production, the sleep hormone. Use blackout curtains to minimise early morning light or streetlights.
When should I start a sleep routine?
You can start establishing a simple bedtime routine as early as 6 to 8 weeks old. Keep it gentle and flexible in the early weeks and gradually build consistency.
What should I avoid before bedtime?
Avoid stimulating activities like screen time, rough play, or noisy environments. These can make it harder for your baby to settle. Aim for a calm, predictable wind-down instead.
Should I use a nightlight?
If you use a nightlight, choose one with a red or amber glow – blue or white lights can interfere with melatonin production. Many babies sleep better in complete darkness.
What if my baby still doesn’t sleep well?
Sleep regressions and developmental leaps are normal. If problems persist, speak to your paediatrician, sleep consultant or child health nurse for tailored guidance.
Disclaimer: This information is intended for general guidance only and should not replace advice from your healthcare provider or sleep specialist. If you have concerns about your baby’s sleep or development, consult a qualified medical professional.
Tired of asking why isn’t my baby sleeping 0 again? Explore causes like teething, regressions, or overtiredness and how to gently support better rest.
