Sleep Optimizers: Setting Up your Nursery for a Good Night’s Sleep

Sleep is a system, not just luck: New parents obsess over the crib, but the truth of the matter is that the room does half the work. If you set up the environment once, and every night gets easier. 

In this article, we’ll tell you what sorts of things you can do to help sleep come easier. Just because the city doesn’t sleep doesn’t mean your baby can’t!

The Room: Build the Cave

Your nursery can be funky and fun by day, but when it’s time for shuteye, it’s got to be conducive to sleep. Your little one is going to sleep a lot at the beginning, and that’s a good thing, as all of their mental and physical development is happening as they’re quietly snoozing.

Here are a few things to keep in mind as you set up your little one’s first room.

Dark

At the beginning, babies can’t tell the difference between night and day, as their circadian rhythm which doesn’t fully form until about six months.  That means your baby is going to take a bunch of naps during the daylight hours in their bassinet or crib. For them to really get the restful sleep they need, you’ll want to keep the room dark.

Pull down the blackout shades in baby's nursery when it’s time for a nap.

Cool

Your baby’s nursery should also be cool (not cold). If it’s too hot and stuffy, it will be hard for them to sleep. Set the thermostat for 68 to 72 degrees, as that’s considered optimal.

Humidified

NYC apartments can get really dry, especially in the winter. Make sure there’s enough humidity in the air for a comfortable sleep. Aim for 30 and 50 percent humidity. (Any more can run the risk of mold.)

Quiet-ish

We know, NYC, this is a big ask. Baby’s room should be quiet. If that’s not possible amidst the taxis and sirens outside, opt for quiet-ish by using a sound machine. Place it at a low to medium volume across the room (not next to the crib). It should make the city sounds or their sibling as it were.

The Baby: Dress for Sleep Success

OK, now you have a comfy room, so let’s set your sights on the baby. Your little cutie should be comfortably and safely dressed for their nap. 

Swaddle to Sleep Sack

At the very beginning your baby will probably be wrapped in a swaddle of some sort. There are swaddles you wrap them in like a burrito, and others that require an easy zip or velcro fasteners. Swaddles are meant to be snug, holding their arms and legs close to their body, mimicking the feeling they had in the womb. 

A swaddle is only safe until your baby is pushing up on their hands or looking like they want to roll over. Once you see that, you move to a sleep sack, or wearable blanket, that offers full mobility of their arms and legs. 

Know your TOG

Sleep sacks come in various TOGS, which is the garment’s Thermal Overall Grade. The higher the TOG, the warmer it is. Basically, in the summer, use a low (.5-1 TOG) and in the winter a higher one may be in order. But don’t just look to outside temperature. The right TOG is a matter of the indoor temperature. A warmer room = lower TOG; a colder room = higher TOG.

The One-Layer Guideline

One thing you don’t want to do is overdo it. Babies can overheat easily, as they’re still developing in the ability to thermoregulate. At the end of the day, your baby should be in no more than one layer more than what you would be comfortable in. 

The Pacifier Bonus

Giving a baby a pacifier is another sleep assist. The non-nutritive sucking relaxes the baby and, as a bonus, according to the AAP, lowers the risk of SIDS. Just be sure to only use a one-piece pacifier (nothing attached to it) and size it properly for baby’s age.

The Ritual: Same Steps, Every Time

Your baby is comfy, the room is perfect, now we’re onto the bedtime routine. You don’t have to do a Broadway rendition of CATS to lower the lids: Keep it simple (no offense to CATS). You might change their diaper and dress them into their PJs (swaddle/sleepsack). Then you could dim the lights and read them a short book. 

It really doesn’t matter what you do as long as it’s quiet and calm. Just spend 15 minutes before every nap doing the same handful of steps in the same order. That way, baby will know what’s expected next. Let Goodnight New York City be your baby’s special signal that it’s time for some shuteye.

The Details Parents Forget

Here are a couple more sleep optimizers that often go overlooked: the nightlight and the mobile.

Nightlight for Feedings

Babies need to be fed in the wee hours during those first months, so a cute nightlight can be a real help. That way, when it’s time to slip into their room, you can find your way without turning on a light and fully waking the baby up. 

The nightlight will be useful for years to come, as your child starts to sleep independently and loves the reassurance of a little light.

The Mobile

The mobile is often thought of as more of a decor item, but it’s a nice visual stimulation for a baby sleeping on their back. Just keep in mind, they’re only safe until baby can push up on their hands. In the meantime, how bout a farm theme, counting sheep optional.

Sleep Soundly with Babesta

Whatever the style or theme of your baby’s sleep space, the one thing you need to keep in mind is its ultimate purpose: Sleep. Getting the nursery prepared, the baby properly dressed, and your routine down pat, you’re good to go. (Follow our Sleep Checklist!)

Make your nursery both sleep friendly and stylish with Babesta. We’ll never let you lose your cool shopping for your baby. 

We’ve got your back, whether your looking at bassinets, strollers, car seats, clothing, toys or anything else, we can tell you everything you need to know, let you try things out and see them in person, and give you advice amassed over 24 years serving city families in the Big Apple!

Frequently Asked Questions

What temperature should a baby's room be?

A baby's nursery should be cool but not cold, with the thermostat set for 68 to 72 degrees Fahrenheit. 

What TOG sleep sack should a baby wear?

Dress your baby in a sleep sack with a TOG rating appropriate to the temperature in the nursery. If the nursery is on the warmer side, use a lower TOG garment as the fabric is lighter (.5-1). If the room is cooler opt for a higher TOG (1.5-2). 

Do pacifiers reduce SIDS risk?

According to the American Academy of Pediatrics, pacifiers not only help baby fall asleep, but they also reduce the risk of SIDS.

When should I remove the crib mobile?

Remove the crib mobile when baby starts to push up on their hands. You don't want them to be able to reach for the mobile, as it pose a hazard to them. 

How long should a bedtime routine be? 

A bedtime routine should be approximately 15 minutes long. It needs to be something that you can do consistently before every nap or bedtime, that will indicate it's time to sleep for baby.