If you’re desperately searching for ways to help your baby sleep better, you’re not alone. The struggle is real! Sleep (or the lack of it) can make or break your days, but the good news? You can create a sleep-friendly environment that actually works—for both you and your baby.
1. Keep the Room Cool (But Not Freezing!)
Ever noticed how you sleep better in a slightly cool room? Babies are the same! The sweet spot for their sleep environment is around 68–72°F (20–22°C). Too hot? They’ll be fussy. Too cold? Same problem. A light onesie or a sleep sack should keep them comfortable without overheating.
Pro Tip: Avoid heavy blankets, pillows, or crib bumpers—less is more when it comes to safe sleep!
2. Block Out Light
Babies aren’t born knowing the difference between day and night (wouldn’t that be nice?). So, to help them get into a rhythm, keep their sleep space dark when it’s bedtime.
💡 Try this:
✅ Use blackout curtains—they’re a game-changer.
✅ If you need a nightlight for those late-night diaper changes, choose one with a warm, red-toned glow instead of harsh blue or white light.
3. Make White Noise Your Best Friend
You might love sleeping in silence, but your baby? Not so much. White noise mimics the comforting sounds of the womb and helps drown out random noises (like barking dogs or your neighbour’s loud TV).
🎵 What works best?
✅ A white noise machine or a simple fan.
✅ Soft, repetitive sounds—nothing too loud!
And don’t worry—your baby won’t get “addicted” to white noise. It’s just a little sleep magic.
4. Stick to a Simple, Predictable Routine
Babies thrive on routine. A consistent bedtime ritual signals to their little brains that it’s time to wind down.
🛁 Try this:
- Warm bath
- Gentle baby massage
- Feeding
- Snuggles + lullaby
- Lights out
Over time, your baby will start associating these steps with sleep (and hopefully stop fighting it so much!).
5. Keep the Crib Clutter-Free
I know, I know—those stuffed animals and decorative pillows look adorable. But for safety, a simple crib is best.
🚫 Skip: Loose blankets, bumpers, or toys.
✅ Use: A firm mattress with a fitted sheet and a breathable sleep sack.
Safe Sleep Rule: “Bare is best” when it comes to your baby’s crib!
6. Help Them Understand Day vs. Night
Newborns have their sleep schedule all mixed up. You can help reset their internal clock by exposing them to natural light during the day and keeping nighttime interactions low-key.
🌞 Daytime: Play, talk, and keep things bright.
🌙 Nighttime: Keep it calm, quiet, and dim.
This simple trick teaches your baby that night is for sleeping (not for playing at 2 AM).
7. Check for Sleep Disruptors
If your baby is waking up a lot, something might be bothering them. Run through this quick checklist:
- Are they hungry? Try a gentle feeding before bed.
- Do they need a diaper change? Wet nappies can be uncomfortable.
- Are they teething? A cool teething toy before bed might help.
- Is their sleep space comfy? Check the room temp, clothes, and noise levels.
Sometimes, tiny tweaks can make a big difference!
Final Thoughts
There’s no magic formula to make babies sleep perfectly (if only, right?). But by creating a sleep-friendly environment, you’re giving your little one the best chance to rest well—and giving yourself a better shot at some much-needed sleep, too.
Want more expert-backed tips and real stories from parents just like you? Tune in to my podcast, 🎙 “Creating a Sleep-Friendly Environment for Baby” on Spotify!
Sweet dreams (for both of you)! 😴✨
“Don’t go through mumming alone.”
FK Jesuyode
Founder, 5StarMums
