Why environment matters
You can have the perfect routine, the best sleep training method, all the right principles - but if the environment isn't right, none of it will work as well as it should. This is the foundation. Get it right first.
Temperature
The ideal room temperature for baby sleep is 68-72°F. We kept ours at 69°F year-round.
How we maintained it:
- Nest thermostat set to exactly 69°F in her room
- Separate temperature sensor in the nursery (the main thermostat wasn't accurate for that room)
- In summer: blackout curtains helped keep the room from overheating
- In winter: small space heater on a timer for the hour before bedtime if needed
How to dress baby:
- At 69°F: long-sleeve onesie + sleep sack
- If room was closer to 72°F: short-sleeve onesie + sleep sack
- If room was closer to 68°F: long-sleeve onesie + fleece sleep sack
We touched the back of her neck to check temperature. If it was sweaty, she was too hot. If it was cold, she needed another layer.
Overheating is dangerous
Overheating is associated with increased SIDS risk. Better to err on the side of slightly cooler. A cool baby will fuss. An overheated baby might not - and that's the problem.
Darkness
Not "pretty dark." Actually dark. Can't see your hand in front of your face dark.
What we used:
- Blackout curtains: Eclipse brand, double layered. Installed so they overlapped the window frame by several inches on all sides.
- Blackout shades: Added these behind the curtains for redundancy. Yes, both.
- Draft stopper: At the bottom of the door to block light from the hallway.
- Black electrical tape: Over any small LED lights from electronics.
For travel: SlumberPod. Game changer for hotel rooms and visiting family.
What About Night Lights?
We didn't use one. Not even a dim one. Complete darkness signals to the brain that it's time to sleep. Once she was old enough to be scared of the dark (around 2 years), we added a very dim red night light - red doesn't disrupt melatonin production as much as other colors.
White Noise
Loud white noise. Louder than you think. 50-60 decibels - about as loud as a conversation.
What we used: Hatch Rest. Set to "white noise" (not rain, not ocean, just static), volume 60%.
Why it needs to be loud:
- Masks household sounds (doorbell, dog barking, older sibling, etc.)
- Mimics the sound of the womb (which is loud - like 75-90 decibels)
- Provides consistent sound cue that it's sleep time
Positioning: Across the room from the crib, not right next to her head. At least 3-4 feet away.
White noise dependency
People asked if we were creating a dependency on white noise. Yes. Intentionally. It's a helpful dependency. She still sleeps with white noise at age 2. That's fine. Adults use white noise too. It's not a problem.
Safe Sleep Setup
This is non-negotiable. Follow the AAP safe sleep guidelines exactly.
In the crib:
- Firm mattress with fitted sheet - nothing else
- No bumpers (not even the mesh ones)
- No blankets
- No stuffed animals (until after 12 months)
- No pillows
- No sleep positioners
Baby's position:
- On their back, always
- Once they can roll both ways, you don't have to flip them back - but always put them down on their back initially
What baby wears:
- Sleep sack or wearable blanket - not loose blankets
- Once they can roll, no swaddles (arms need to be free)
The Crib Itself
We used the Babyletto Hudson. What mattered:
- Firm mattress: If it compresses easily when you press on it, it's too soft.
- Fitted sheets: Must fit tightly - loose sheets are a suffocation risk.
- Proper assembly: All screws tight, no gaps between mattress and crib frame.
- Appropriate height: Mattress on highest setting for newborns, lowered before they can pull up.
Air Quality
Something we didn't think about initially but ended up mattering:
- Air purifier: We added one after a bout of croup. Helped with allergies and breathing quality.
- Humidifier in winter: 40-50% humidity. Helped with dry skin and congestion. Cleaned it weekly to prevent mold.
- No strong scents: No plugins, no candles, no essential oil diffusers in her room.
Distractions (Remove Them)
The nursery is for sleep. That's it. Things we removed:
- Mobile above the crib (once she could see it clearly - it became entertainment, not soothing)
- Toys in the crib
- Anything visually stimulating on the walls directly in her line of sight
The room was aesthetically pleasing but functionally boring. Boring is good for sleep.
Monitoring
Video monitor: Infant Optics DXR-8. We could see her without going in the room.
Room thermometer: Built into the Hatch. Checked it obsessively the first few months.
Owlet sock monitor: Controversial, I know. We used it for our own anxiety until 6 months. It gave us peace of mind. Do what you need to do for your mental health.
Perfect is the enemy of good
You don't need every single thing on this list. The essentials are: safe sleep space, appropriate temperature, darkness, and white noise. Everything else is optimization. Start with the essentials. Add the rest if you need to.
Checklist: The Essentials
- Room temperature 68-72°F
- Blackout curtains or shades
- White noise machine, 50-60 decibels
- Firm crib mattress with fitted sheet
- Nothing else in the crib
- Baby on back to sleep
- Sleep sack or wearable blanket
Get these right. Everything else is details.