Creating the Best Environment to Encourage Sleep for your New Baby
Welcoming a newborn into your home is an exciting and often overwhelming experience. Among many adjustments, ensuring your baby gets the best possible sleep is crucial for their development and your sanity. Creating an optimal sleep environment can make a significant difference. In this blog post, we’ll explore a few ways to create a safe and calm sleep environment for your newborn. I’ve also linked a few of my favorite tried and true items to help you on your transition to life with a newborn in the home.
The Importance of a Sleep-Conducive Environment
Newborns spend a lot of time sleeping, typically around 14 to 17 hours a day. However, their sleep patterns are erratic, with sleep occurring in short bursts throughout the day and night. An optimal sleep environment helps your baby’s brain fall asleep faster, stay asleep longer, and wake up feeling more rested.
Lighting: Embracing Natural and Artificial Light
During the day, expose your baby to natural light. Natural daylight helps regulate their circadian rhythms, which are essential for developing regular sleep-wake cycles. Take baby for a walk outside or near a window where they can get indirect sunlight. This sun exposure will signal to their internal clock that it’s time to be awake.
At night and for naps, keep the room dim to signal that it's time for sleep. Use blackout window coverings to block out any streetlights or early morning sunlight that could disrupt their sleep. Easy tip- close your shades “backwards” so the slats are facing upwards into your room and outside light doesn't shine down into the nursery. You may need to install light catchers around the rim of the window if too much light is escaping into the room.
When you need to feed or change your baby during the night, use a dim nightlight or a dimmable lamp to minimize disturbance. Avoid blue lights, which can stimulate the brain and interfere with melatonin production, the hormone that regulates sleep. Instead, opt for warm, red-hued lights that are less stimulating. And think about covering light sources from electronics. I love these covers!
Sound: Finding the Right Balance
Reducing Noise
Newborns are accustomed to the muffled sounds of the womb, so a completely silent room might feel unnatural to them. However, it's essential to minimize sudden loud noises that could startle and wake them. A good way to muffle household noise is white a noise machine.
Introducing White Noise
Consider using a white noise machine to create a consistent, soothing background sound. White noise mimics the whooshing sounds of the womb and can help mask household noises like conversations, TV sounds, siblings, dogs barking, or street traffic. This continuous sound can make your baby feel secure and help them fall asleep and stay asleep longer. I utilize a Baby Shusher to help your newborn settle for naps and night sleep.
Temperature: Striking the Perfect Balance
Ideal Room Temperature
Maintaining the right room temperature is important for your newborn's safety and comfort. The ideal temperature for a baby's room is between 68°F (20°C) and 72°F (22°C). We want the room cool but comfortable.
Appropriate Clothing and Bedding
Dress your baby in light, breathable layers. A good rule of thumb is to dress them in one more layer than you would wear to be comfortable in the same room. Use a fitted sheet on the bassinet mattress and avoid blankets, pillows, and stuffed animals, which can pose a suffocation risk. Instead, I highly recommend using a swaddle to keep your newborn warm and secure without the need for loose bedding. Once baby is older and rolling, you’ll transition to a sleep sack. Look for wool options- it’s soft, breathable and helps regulate body temperature throughout the night.
Conclusion
Creating an optimal sleep environment for your newborn involves careful consideration of lighting, sound, and temperature, and more. A well-rested baby is a happy baby, and a rested baby means more peaceful nights for you too.
Remember, every baby is different, so it may take some time to find the perfect combination that works for your little one. Stay patient and attentive to their needs, and you’ll create a nurturing environment that supports their growth and well-being.
Over the years, I’ve found a great set of products to help set up the best environment for newborn sleep. To see a full nursery guide of all my favorites, click here.
If you want to chat more about your newborn’s sleep, you’re welcome to book a call with me.
