Creating the Perfect Sleep Space: 5 Tips for Better Infant and Toddler Sleep
Every parent knows that quality sleep is essential for their child's development, growth, and overall well-being. While helping your little one establish healthy sleep patterns can feel challenging, creating the right sleep environment is one of the most effective steps you can take toward better nights for the whole family.
Good sleep does more than just prevent cranky moments—it supports your child's cognitive development, strengthens their immune system, and helps with emotional regulation. While there's no magic formula that works for every child, thoughtfully setting up their sleep space can make a meaningful difference in both sleep quality and duration.
Let's explore the five key elements that go into building an effective sleep environment to help your child develop healthy, lasting sleep habits.
1. Safety First: The Non-Negotiables
Before we dive into the cozy details, let’s get the basics right. Safety is priority number one when setting up the perfect sleep space for your baby or toddler. Here’s what that looks like:
Crib Safety 101: Use a firm mattress with a snug fitted sheet. Do not use loose blankets, pillows, or stuffed animals. Less is always more here!
Comfort Items: A lovey or blanket can be a great sleep tool! Wait until 1 year old to introduce and be sure it is a soft item with no buttons, batteries or lose parts. Aim to stick to a single item rather than cluttering the crib.
Toddler bed transition: It’s important to transition to a bed the moment your child shows signs of crib climbing. We’ve got all the details on the Crib to Bed Transition, and why you can often Avoid the Toddler Bed on our blog!
Room-proofing: Secure furniture to the wall, cover outlets, and ensure blackout curtains are correctly installed (and not a climbing hazard!). It’s okay for your child’s room to be on the boring side, we want to make sure they’re safe even if they get out of bed in the middle of the night!
Now that safety is checked off let’s talk about setting up a sleep environment that promotes rest.
2. The Essentials for a Perfect Sleep Space
Lighting
Lighting plays a massive role in your child’s sleep cycle. The darker the room, the better the sleep!
Darkness = melatonin production (the magical sleep hormone).
Use blackout curtains to block out light.
A nightlight? If needed, go for soft red hues—they don’t disrupt sleep like blue or white light
Noise Control
You’d think a completely silent room would be best, but nope! Babies are used to constant noise from the womb. Enter: white noise machines.
It helps block out barking dogs, noisy neighbors, and lets you live your life after your child has gone to bed (instead of tip-toeing around the house in fear of waking them)
Avoid using TVs or lullabies all night—they can disrupt sleep rather than help.
Temperature: Keep It Cool & Cozy
A slightly cool temperature is the secret ingredient to sleep better.
The ideal sleep temp? 68–72°F (20–22°C).
Dress your baby in breathable layers, remember that if you’re comfortable in the temperature of your home they likely are too.
TIP: We have blogs on Summer Sleep and Winter Sleep, to help you prepare for more extreme temperatures.
Bedding & Sleep Gear
When it comes to safe bedding items, minimalism is key.
Crib mattress: Firm and snug. No extras.
Use sleep sacks instead of loose blankets.
There are no bumpers, pillows, or stuffed animals in the crib.
Not a Play Place: Keeping the Sleep Space Sacred
Your child’s crib or bed should be for sleep, not a jungle gym.
Keep toys and distractions out of the crib.
A clutter-free space helps your little one associate the crib/bed with rest, not playtime.
Now that we’ve set up the perfect sleep space let’s discuss how to make bedtime easier for babies and toddlers.
DO YOUR CHILDREN SHARE A ROOM? We’ve got a blog for that! Check out our tips for Sibling Room Sharing.
3. Sleep Tips for Babies (0-12 Months)
(Helping your tiny human sleep better from the start!)
Bedtime routines are everything: Bath, book, bed. Repetition builds predictability, which helps babies wind down.
Swaddle vs. sleep sack: Swaddles are great for newborns; sleep sacks are the safe option once they start showing signs of rolling.
Motion & sleep: It’s no secret that rocking and bouncing can help, but don’t make it a habit. Teaching independent sleep is key, your baby should be able to soothe themselves to sleep from 100% awake.
Expect wake-ups: Newborns wake frequently, but encouraging good habits (like independent sleep) early on will make things easier down the road.
And then, just when you think you’ve got baby sleep figured out, they become a toddler.
4. Sleep Tips for Toddlers (1-3 Years)
(Because bedtime battles are real... but avoidable!)
The Crib to Bed Transition: When your toddler starts climbing out of the crib, it’s time to switch. Keep the same bedtime routine to make the transition smoother.
Give Them Choices: Let them pick their PJs or a bedtime book—small choices help avoid bedtime power struggles.
Stalling vs. Needs: It’s totally reasonable to ask for a final sip of water or trip to the potty, but multiple trips before bedtime can turn into stalling. Pre-empt requests by keeping a small cup next to their bed or offering a final pee break before lights out.
Teaching independent sleep: Resist the urge to cuddle or soothe your toddler to sleep. I know this is tempting, it might be the only moment they’re still enough to hold - but give them the gift of confidence and sleep skills and let them figure it out themselves!
5. Common Mistakes to Avoid
Keeping the room too bright or noisy—darkness and white noise help.
Overcomplicating bedtime—keep it simple and consistent.
Using the crib/bed as a time-out space– confuses sleep associations.
Rushing the transition from crib to bed—ensure they’re ready.
Small tweaks can lead to big improvements in your child’s sleep habits.
Final Thoughts
Sleep struggles don’t last forever, but good sleep habits do. Ensuring your child’s sleep space is safe and comfortable—can make a huge difference.
Consistency is key, and so is giving yourself grace. Every baby and toddler is different, and finding what works best for your little one is all that matters.
DID YOU KNOW: Our Two-Week Program includes a sleep expert assessment of your child’s sleep space! If you need help optimizing your space, we’re here to help!
Meg O'Leary is an Infant and Child Sleep Expert and the founder of A Restful Night. Based in Westchester County, NY, she leads a team of certified sleep coaches to provide virtual support to families across the US and around the world.
