Every baby is different and figuring out how to create the best sleep environment can take some trial and error. What works for one baby might not work for another, and it can take time to understand what your little one needs to settle and sleep well. In this blog, we’ll look at some of the key factors that can influence your baby’s sleep and how small changes to their environment can make a big difference. With support from tools like Owlet Dream Duo™, you can track your baby’s sleep quality, allowing you to monitor what’s working and adjust as needed to help your baby get the rest they need.

Getting your little one to sleep can be tricky, especially during brighter months when the sun stays up late or rises early. Light streaming into the room at bedtime or in the early morning can make it harder for babies and young children to settle or stay asleep. Blackout blinds can help by creating a dark, calming space that encourages rest, even when it's still light outside.

They are especially helpful during summer evenings and mornings, when natural light might otherwise disturb your child’s sleep. A dark room can make it easier for your baby to understand that it’s time to rest. For newborns, blackout blinds are not usually recommended for daytime naps. This is because their circadian rhythm, the internal body clock that helps them understand the difference between day and night, is still developing. During the day, it's helpful to let natural light into their sleep space so they can begin to learn that daytime is for being awake and nighttime is for sleeping. Keeping naps in a naturally lit room supports this important stage of development.

It’s also important to note that a dark room works best when it isn’t disrupted by bright lights. Using blackout blinds alongside a white or blue nightlight can take away the benefits of having a dark environment. If you need a light at night, choosing one with a soft red glow can be a gentler option that still keeps the sleep space calm. This can be helpful if you need light to tend to your baby during the night.

Safe sleep guidelines recommend keeping a child’s bedroom between 16-20°C, and using a room thermometer is a simple and effective way to monitor this.

Maintaining a cool sleep environment is especially important, as overheating has been linked to Sudden Infant Death Syndrome (SIDS). Unlike adults, young children struggle to regulate their body temperature, making it essential to help create the right conditions for safe sleep.

In the UK and Ireland, homes are typically built to retain heat due to the generally cool climate. However, this can become a challenge during warmer periods or heatwaves, when keeping a baby’s room within the recommended temperature range is more difficult.

Here are some practical tips to help cool down a baby’s bedroom:

• Hang a damp towel over a chair (well out of your baby’s reach). As the water evaporates, it can help lower the room temperature.
• Keep blinds or curtains closed during the hottest part of the day to block out the sun. Then, open windows in the evening when the air is cooler.
• Use a room fan, making sure it’s not blowing directly on your child. If you place a bowl of ice about a foot in front of the fan it can create a homemade air con system. Again this should not point towards baby.

To check if your baby is too warm or too cold, feel the back of their neck. If it’s hot or sweaty, remove a layer of clothing or bedding. If it feels cool, add a layer. Avoid relying on their hands or feet, as these can often feel cool even when the core temperature is fine.

Parents often worry that noise might wake their baby. However, babies actually get used to background noise while still in the womb. What typically startles a baby awake is a sudden change in noise. That’s why continuous, non-looping white noise can be a great option. It helps by masking unexpected sounds that might disturb sleep and also provides a consistent environment, which many babies find soothing throughout their rest. Be sure to switch it off during awake time, giving your baby the chance to hear a variety of everyday sounds that are important for developing language skills.

Understanding your baby’s sleep can often feel like guesswork, but the right tools can offer valuable clarity. Owlet Dream Duo™ combines a smart camera (Owlet Cam® 2) with a wearable sock (Dream Sock®) that tracks your baby’s pulse rate and oxygen level, giving you a real-time view of their well-being while they rest. Beyond monitoring vitals, it also provides insight into key sleep environment factors like room temperature, humidity, and noise levels along with sleep quality indicators such as movement and wake-ups. With this information, you can try out small changes, such as adding blackout blinds or a white noise machine, and then review your baby’s sleep history to see how those adjustments impacted your little one’s sleep quality. You can review how long your baby slept, how often they woke and how much time was spent in light or deep sleep, giving you a clearer picture of what supports better rest for your little one.

A consistent bedtime routine is another important part of creating a sleep-friendly space for your baby. Just like adjusting lighting or room temperature, a predictable evening rhythm helps your little one feel secure and ready for rest. Exposure to dim lighting in the lead-up to sleep supports the body’s natural production of melatonin. Turning off screens around two hours before bed and using a soft, warm light in the final 30 minutes can help set the tone for sleep.

The environment you create during this time should suit your baby’s individual needs. Every child responds differently, depending on their personality, temperament, and sensory preferences. Some babies need movement and laughter to release energy, while others feel most comfortable when things stay consistent and calm. Paying attention to your baby’s cues can help guide the approach that works best for them.

If your baby is overtired or upset, settling to sleep can become more difficult. At this stage, young children are still learning how to manage their emotions and often need your support to feel calm and secure. Helping your baby regulate through comfort and connection is an important part of the bedtime environment. For some children, playful interaction like being tickled or bounced may lead naturally into cuddles and closeness as bedtime approaches. Others may prefer being held or walked around the room in your arms.

Incorporating soothing activities such as baby massage can also support relaxation before bed. It helps promote the release of oxytocin, a hormone that strengthens the bond between you and your baby and encourages a sense of safety and calm. A warm bath before bed can also support sleep, especially for babies who enjoy the water. The gentle rise and fall in body temperature after the bath can help the body wind down naturally.

Since every baby is different, finding the right bedtime rhythm may take a little trial and error. Over time, your routine can become a reassuring part of the evening and a key part of your baby’s sleep environment.

Supporting your baby’s sleep starts with creating a calm and consistent environment. By adjusting elements like light, temperature, sound, and routine, you can help your little one settle more easily and rest more deeply. With the added insight from tools like Owlet Dream Duo™, you can see how these changes affect sleep quality and make informed decisions based on your baby’s unique needs. There’s no one-size-fits-all approach, but small adjustments can go a long way in supporting better sleep for your baby. 

Disclaimer: This blog is for informational purposes only and does not constitute medical advice. Always consult your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or the health and well-being of your child.

Dream Sock and Dream Duo are not a substitute for adult supervision or safe sleep practices.. Do not rely solely on the notifications to determine if the baby is safe. Dream Sock does not notify at every unexpected occurrence of an elevated or depressed Pulse Rate or a low Oxygen Saturation level. Dream Sock notifications are intended to identify instances when the baby’s Pulse Rate and/or Oxygen Saturation level moves outside a preset range and are provided only when sufficient data are available for analysis. You should seek medical attention if the baby is not feeling well even if the reading is normal.

Susan Wallace is a Baby Sleep Consultant, Potty Training Consultant, Baby Yoga Educator, and Baby Massage Educator with over 20 years of experience helping families. As the founder of Settled Petals , she offers gentle, evidence-based support to parents and accredited training for professionals.

With a degree from Cambridge University and a Master’s in Social Work, Susan has dedicated her career to nurturing children’s well-being. A Certified Infant Sleep and Potty Training Consultant, she has guided thousands of families toward restful sleep and confident potty training. Her compassionate approach empowers parents to create calm, settled routines for their little ones.