A – Ambiance
When it comes to healthy sleep, ambiance is everything. For an infant, that means cave-like surroundings. Although “cave” and “newborn” are two words that don’t really work together, they do when it comes to sleep! A baby sleeps best in a dark, cool room. The ideal temperature for sleeping is somewhere between 65-70 degrees. I suggest shooting for 68 degrees. Your baby’s room should be as dark as possible, as light suppresses the production of our sleep hormone melatonin and can also be an unwelcome distraction. All lights should be turned completely off and if a night light is needed, be sure to place it behind a piece of furniture so it just emits a slight glow. Make sure to include black out curtains on your windows. Temporary blackout shades, like these from Redi-Shade, are inexpensive and a quick fix.
B – A Blissful Background
Consider using soft, soothing music during your pre-sleep routine because it’s been found to assist in the relaxation process. However, music should be turned off once your baby is placed in his crib. During sleep, music is a form of stimulation (similar to falling asleep with the TV on) and doesn’t allow the brain to rest as it tries to process the information it is hearing. However, white noise is a great tool to drown out ambient household or street noise and is also soothing as it recreates the sounds of the womb. For auditory safety, white noise should be no louder than a running shower and at least four feet from your child’s head.
C – Crib Safety
Remember that safety is always a priority when it comes to your child’s sleep environment. Yes, bumpers look pretty, but they impede the circulation of air within your crib. And coordinating quilts look great in Pottery Barn Kids ads, but save them for your child’s first big kid bed. Your child’s mattress should be firm, and your crib sheet should be fitted. The crib should also be free of all blankets and pillows. Instead, use a swaddle or a sleep sack to keep your baby warm.
D – Free from Distractions
Mobiles are cute and touted as a must-have above your baby’s crib, but they are a distraction from sleep. When your baby is in his crib, sleep is the only goal. If a mobile was an intricate part of your nursery plans, consider using it as a decorative accent over your rocking chair or as a stimulating diaper-changing activity over your changing pad. Your baby’s crib should be free of stuffed animals and toys, including mirrors and light-up musical toys that are marketed as soothing devices. These are all distractions from sleep and do not promote a healthy sleep environment.
Amy Lage is a graduate of the University of Massachusetts Amherst and a Family Sleep Institute certified Pediatric Sleep Consultant. She is founder of Well Rested Baby (www.wellrestedbaby.com). She offers a host of services including in-person, phone, email and Skype/FaceTime consultations that can be tailored to meet any family’s needs and schedule. This breast-feeding enthusiast, fashion lover, and beach bum lives in Beverly Farms, Massachusetts, with her husband Jeff, their six-year-old Stella, their 3 1/2-year-old Harley, and their two dogs. Be sure to follow WRB on Facebook and Twitter for more great sleep tips!
