Creating the Best Sleep Environment

By: Lauren Winterbotham, M.Ed.

When I start working with my clients, one of the FIRST things that I do as their sleep consultant is assess the environment that their child is sleeping in. The makings of a proper sleep environment can be crucial for your child falling asleep and staying asleep overnight! As parents, it is our responsibility to offer the best sleep environment that is in our realm of control to foster restorative sleep. A consistent sleep environment serves as a great sleep association for independent sleepers. There are several makings of an optimal sleep environment: cave like darkness, cool temperature, and white noise. 

Cave Like Darkness

Absolute darkness creates melatonin in our bodies- the sleep hormone that signals to our body and brain that it is time to sleep. When light is coming in, your brain struggles to produce the melatonin it needs to help you fall asleep and connect sleep cycles. Because of this, you should make your child's room as dark as possible- ideally so dark you can't even see your hand! Any light that is coming in could disrupt their sleep.  There are several ways you can blacken a room: utilizing blackout portable curtains or films, sheets or garbage bags over the window, electrical tape over monitors or lights, a sheet over the door frame.

What if My Child is Afraid of the Dark?

One of the most common concerns I hear from parents is: “I think my baby is afraid of the dark." But here’s the reassuring truth: Fear of the dark is not something babies experience. Fear of the dark typically doesn’t show up until the toddler years- usually around 2–3 years old, when a child’s imagination becomes more active and they start to understand abstract ideas like “scary things” or “what if something is in the room.” In infancy, babies simply don’t have the cognitive development yet to imagine or fear something that isn’t there. A dark room isn’t scary to them- it’s actually quite comforting, especially when paired with consistent routines, white noise, and a safe sleep space.

So if your baby is crying when you turn the lights off, it’s much more likely about:

• Needing help falling asleep independently

• Overtiredness, undertiredness, or poor sleep timing

• Associations with falling asleep (like feeding or rocking)

• Discomfort or illness

So what should you do if your baby cries at bedtime in a dark room? Focus on sleep associations and schedule. Keep the room dark (yes, even during night wakings!) and create a consistent routine that helps your baby feel safe and ready for sleep. If your child is over 2 and suddenly developing new nighttime fears, that’s when we can explore gentle strategies for supporting fears- like a nightlight, transitional object, or validating their emotions. But for babies? Darkness isn’t scary. It’s sleep-inducing.

Okay... But What if My Toddler/Child IS Afraid of the Dark?

If your child is 2 or above and has verbalized or communicated to you that they are afraid of the dark, I would first validate their emotions! "It's okay to feel scared sometimes. Your room is the same with lights on and off. Let's leave a nightlight on to help you feel safe and cozy." Then you could add a low light nightlight to their room. I recommend putting it further away from their crib/bed. What I usually recommend to my clients is using the red light on their Hatch (or similar product) turned down to 5-10% max. Redlight is better for sleep vs white or yellow light.

Cool Room Temperature

Keeping your child's room cool is important in regards to their safety because it decreases the likelihood of overheating and helps us to sleep better. When we are too hot or too cold - it can cause us to wake frequently and not get as restful of sleep. Test your own comfort level in the room to decide if it is an optimal temperature for baby. Most children and adults sleep best in 68-72 degrees. Be sure to dress your baby/toddler accordingly. I recommend using a swaddle for babies who are not yet rolling. Once they do begin showing signs of rolling, transition to a sleep sack. Sleep sacks are a great sleep association for your baby or toddler to help them feel comfortable and to reduce the risk of climbing out of the crib!

White Noise

White noise scientifically gives us more restful sleep and helps to block out outside noise. It helps to block out unwanted noise. When selecting a white noise- pick a sound that is non-looping (no waterfalls, trains, ocean waves, songs, etc). I recommend the tv white noise option. The AAP recommends putting the white noise machine seven feet away from where your child is sleeping. 50-60 dB is best!

But Will My Child Become Too Dependent on These Associations?

Some parents worry that creating the “ideal” sleep environment- like using white noise, keeping the room cool, and making it dark- will make their child too dependent on those conditions and unable to sleep anywhere else. But here’s the truth: those aren’t sleep crutches, they’re sleep cues. They help your child’s brain recognize that it’s time to rest. Just like brushing teeth or reading a story before bed, these elements create a sense of safety, predictability, and calm. And while no one sleeps as well away from home (adults included!), these cues are portable. You can bring a white noise machine on trips, create makeshift blackout conditions, and lean on the power of routine to help your child adapt. Prioritizing quality, restorative sleep at home will always outweigh the occasional inconvenience of adjusting sleep in a new place.

Still Have Questions?

Send me an email at lauren@sleepybeginnings.com so we can figure out together the best sleep environment for your little one!