Creating a Safe and Soothing Sleep Space for Your Baby: A Guide for Parents and Caregivers
Welcoming a new baby is a joyful, life changing experience and naturally, ensuring your baby sleeps safely and soundly is at the top of every parent and caregiver’s list. Incorporating the latest advice, this guide will help you create a sleep environment that promotes both safety and comfort as well as giving you peace of mind.
1. Always Place Your Baby On Their Back To Sleep
One of the most important ways to reduce the risk of sudden infant death syndrome (SIDS) is by placing your baby on their back when you’re putting them down for a nap and at nighttime too. Never place your baby down to sleep on their side or tummy, the back sleeping position keeps airways open and significantly lowers the risk of SIDS. Ensure when you put your baby down you put their feet to the bottom end of their crib or cot.
Once your baby can roll both ways (from back to front and back again), still pop them down on their back, but if they roll over it’s safe to let them sleep on their tummy. If they can only roll one way, they may get stuck on their tummy therefore ensure you help them to roll back to their back. Lots of rolling practice and tummy time in the daytime when your baby isn’t sleeping can help them to master this skill.
2. Use A Clear, Flat, And Firm Sleep Surface
Your baby should sleep on a firm, flat mattress that is in good condition, in a moses basket, cot, or crib. The mattress should have a fitted sheet over it. Sleep pods and nests aren’t approved for baby sleep under safe sleep guidelines.
Their sleep space should be free of any soft or loose bedding such as duvets, blankets or pillows as these can go over the head when they’re asleep. Swaddles and sleeping bags are the safest option for babies to sleep in or just their clothes or nappy, always taking into account the tog (if they’re wearing a swaddle or sleeping bag) and temperature of the room.
In addition, we don’t want any toys or cot bumpers in little one’s sleep space as these can be a suffocation risk.
3. Maintain A Comfortable Room Temperature
Babies are safest when not too hot or too cold as they aren’t able to regulate their temperature until they’re 6/9 months to 1 year old. The ideal room temperature is 16–20°C and you can use a room thermometer to check this and ensure that your baby is dressed appropriately.
We want to avoid babies sleeping in hats indoors or using a hot water bottle or electric blanket to ensure that they don’t overheat.
4. Share A Room
The Lullaby Trust recommends room sharing for the first six months - your baby sleeping in the same room as you, but in their separate sleep space.
There are safe ways to bed share but it can increase the risk of SIDS in certain situations and should be avoided especially if:
Either parent or caregiver smokes
You’ve consumed alcohol or taken medication that makes you less aware than usual
You’re extremely tired
Your baby was born prematurely before 37 weeks of pregnancy or had a low birth weight under 5.5lbs/2.5kg
If you would like to co sleep the safest way is to follow all of the safe sleep guidelines as above ensuring pillows, sheets, duvets and blankets on your bed are away from your baby. That no pets or other children are in the bed too and that your baby can’t be trapped, wedged or fall out of the bed. Babies shouldn’t be left unattended in an adult bed.
5. White Noise
White noise can help to create a calm and consistent sleep environment for your baby, it should be on at no louder than 50 decibels which is similar to a running shower or the volume of a quiet conversation, this will help to protect their ears.
White noise can help to soothe babies as it reminds them of the noises when they were inside the womb which can be very comforting as they’re not used to silence. It also helps to block out any external noises such as the doorbell or dog barking that could wake them from their sleep.
In summary, creating a safe sleep environment doesn't need to be complicated. With a firm, flat surface, back sleeping, and a clear cot, you’re already doing the most important things to protect your baby. Add in a calm, cool room, safe sleepwear as well as room sharing your baby will have a serene and secure sleep space.
The Lullaby Trust and NHS provide up to date, evidence based guidance. If something feels off or you’re unsure, always consult your midwife, health visitor, or GP.
About The Author:
Written by Gemma Davies, The Mindful Sleep Coach. Gemma is a certified infant sleep coach working with families antenatally to those with four year olds. Gemma is hugely passionate about supporting the mental health of parents by helping to release any anxieties around
sleep.
Visit themindfulsleepcoach.com to download a free PDF guide on reducing early wakes and follow her on Instagram @themindfulsleepcoach for an abundance of free sleep tips!