Some kids can sleep anywhere and everywhere at any time of day! They could be sitting on an uncomfortable park bench or lying on a hardwood floor, all they need to do is close their eyes, and they’ll drift off into the deepest of sleeps. Others — much like the princess and the pea — find that even the slightest change to their environment keeps them from going to sleep. They need a certain pillow, a specific cuddly toy, their favourite story before bed, and so on, an endless list of wants and needs.

While some of our children’s bedtime demands will likely be a little unnecessary, it is important that we create a cosy bedroom environment that helps to induce deep, soothing sleep.

Why is the bedroom environment so important?

All of us create — whether consciously or subconsciously — a bedroom environment that caters to our individual needs and helps send us off to sleep. While some of us use thick, dark blinds, enjoying total darkness and silence as we drift off, many enjoy falling asleep to calming music or a good audiobook. Some people prefer to be tucked under a soft, warm duvet, while others can only sleep with a fan running, blasting them with cool, refreshing air.

With this in mind, you’ll likely agree that the bedroom environment is absolutely conducive to a good night’s sleep. Even if you’re raising a deep and easy sleeper, it’s critical for their health and overall happiness that they sleep in a cosy and comfortable space.

So how do we create a sleep-friendly environment for kids?

When creating a cosy and sleep-friendly environment for your child, consider the following eight aspects:

Bed

As adults, many of us are quite particular about the bed we sleep in. Some like a soft bed that moulds to the body, while others prefer to sleep on a harder mattress. But for some reason, we don’t pay quite so much attention to the mattresses our kids sleep on. When selecting your little one’s mattress, you need to keep a couple of factors in mind.

Firstly, will it comfortably support their body? Children benefit from a relatively firm but comfortable mattress. It should be absolutely level, with no dips or bulges. Do they have enough space to move around in their sleep? Many children stretch, roll and kick during sleep, so make sure they won’t hurt themselves if they’re a bit of a wriggler. Finally, does the bed’s height make sense for your child? A bed that’s too high could pose a safety risk if your little one falls out of bed. As a side note, if your child sleeps with a mattress cover to protect against bedtime-wetting, make sure the bed is still comfortable.

Pillows

A fluffy pillow is just as important as the perfect mattress, but what makes a good pillow for a toddler? Well, it should be soft enough to safely support your child’s headin comfort. Test the firmness by placing it on a flat surface and pushing down on its centre.

After a time, the pillow should gradually regain its shape. If it doesn’t, it’s likely too soft for your child. In general, you’ll want to stick to flat and stiff options and avoid feather pillows.

If your child suffers from any allergies, opt for pillows made from hypoallergenic materials.

Blankets and bedspreads

When it comes to your child’s duvet, avoid any heavy or puffy bedspreads. It’s important that your little one is sleeping under something they can have complete control over. However, beyond that, we recommend that you experiment with different textures and weights to find out what best suits your child. And don’t forget to let them have a say!

A lot of kids adopt blankets as nighttime comfort objects. And this makes perfect sense! A special comfort object can help children overcome nighttime fears and separation anxiety, and blankets offer warmth and security. If your child adopts a blanket as a lovey, it can be a good idea to buy two of the same blanket and rotate the pair so they can be washed and replaced. Encouraging loveys can help your child fall asleep happier and faster and, what’s more, a light blanket can be taken to Grandma’s or their best friend’s house, offering them security when they’re away from home.

Pyjamas

Children have just as many pyjama preferences as adults. Let them choose their favourites and bedtime will be all the more anticipated. Just make sure they’re clean and comfortable, as well as slightly thicker in the colder months.

Darkness

Light and darkness have a huge influence on sleep. Put simply, light equals wakefulness, and darkness equals sleep. With this in mind, it’s important to keep your child’s bedroom as dark as possible from when they go to bed to when they wake up. It could even prove beneficial to dim or turn off lights in the hour before bed - helping to increase the release of melatonin (the body’s natural sleep hormone). But if your child, like most, is a little afraid of the dark, you might consider getting hold of a dim, blue night light or even a small torch they can place beside their bed if they need to use the bathroom.

Temperature

It’s easy to forget that temperature massively affects the quality of our sleep; after all, no one sleeps well when they’re shivering uncontrollably or sweating from head to toe. Of course, people have their preferences. Most children prefer to sleep in a cooler environment, but in general, your child’s bedroom should sit somewhere between 16 - 20 degrees Celsius (that is 60 – 70 degrees Fahrenheit).

Noise

For many, it’s next to impossible to fall asleep if there’s a loud party next door or if the house sits close to a loud road full of speeding, honking cars. So when it comes to nighttime noise, our best hope is to cover it with something less distracting. Fans, white noise machines, or even some calming music should do the trick.

Bedroom objects

Finally, have a quick think about the objects in your child’s bedroom and whether they are conducive or unfavourable to sleep. Lovey blankets and pillows, a bottle full of water, and a bedroom basket — a basket full of calming, sleep-inducing items, such as books — are great bedtime bedroom additions. On the other hand, bright electronic devices will only disrupt sleep, as will half-finished Lego houses, inviting puzzles, and exciting toys that are begging to be played with. Also, try not to have too many cuddly toys on their bed, as this sends the message that the bed is for playing, not for sleeping. So make sure that come bedtime, the bedroom is truly a sleep zone, not a play area. This ties in with the ‘2 am rule’. Take a final look around your little one’s room before you leave them and ask yourself if the bedroom will look, sound and feel the same when the clock strikes two in the morning. If your child wakes in the middle of the night to find their bedroom environment changed, it might unsettle them or cause them to wake fully.

How do I create a sleep-friendly environment for my child?

On Unii’s Toddler Sleep Journey, we look at creating a sleep-friendly environment for toddlers.