Set up a safe, sleep-promoting environment

Optimize the baby's sleep space for safety and comfort: a firm, flat mattress with a tight-fitting sheet in a crib or bassinet, no loose bedding, pillows, bumpers, or stuffed animals (per AAP safe sleep guidelines). Keep the room cool (68-72 degrees F), dark, and quiet. Use a white noise machine at a moderate volume placed at least 3 feet from the crib to mask household sounds.

Why It Works

A dark room supports melatonin production, which helps regulate the sleep-wake cycle. Cool room temperature prevents overheating, a known risk factor identified by the AAP. White noise mimics the constant sound environment of the womb and helps babies transition between sleep cycles without fully waking. A consistent sleep environment also becomes a strong sleep cue itself.

Tips

• Use blackout curtains or shades to block outside light, especially for daytime naps and summer evenings
• Dress baby in a sleep sack or wearable blanket instead of loose blankets
• White noise should be a continuous, low-pitched sound (like a fan or rain), not intermittent or sharp
• Place the crib away from windows, cords, and heating vents
• The AAP recommends room-sharing (baby's crib in the parents' room) for at least the first 6 months, but not bed-sharing
• Keep the same sleep environment for every sleep to build strong associations