What is the ideal room temperature for baby sleep?

The ideal room temperature for babies is 68-72°F (20-22°C). This may feel slightly cool to adults, but babies are more vulnerable to overheating. In summer, aim for 75-79°F (24-26°C) with AC not blowing directly on baby. Check baby's neck or tummy for sweat as a sign of overheating.

Is white noise safe for babies to sleep with?

White noise is very effective and safe when used properly. Keep volume at 50-65 dB (about shower level), place the machine at least 6 feet from baby's ears, and it can run all night. Avoid sounds above 70 dB as prolonged exposure can affect hearing. Fan sounds, rain, and ocean waves also work well.

What should not be in a baby's crib for safe sleep?

For SIDS prevention, keep cribs empty except for a firm mattress with fitted sheet. No blankets, pillows, stuffed animals, cushions, or bumper pads until at least 12 months. Use sleep sacks instead of blankets. Always place baby on their back to sleep.

Should the room be dark for baby naps?

Darker rooms help with naps as melatonin (sleep hormone) is produced in darkness. Close curtains for naps, though full blackout isn't necessary. For newborns, keeping the room bright during the day helps establish day-night rhythm. Use blackout curtains for nighttime sleep.

Creating the Perfect Baby Sleep Environment

A good sleep environment helps your baby sleep deeply and longer. Optimize temperature, humidity, light, and sound for the best results.

1. Optimal Temperature

The ideal room temperature for babies is 68-72°F (20-22°C). This may feel slightly cool to adults, but babies are less able to regulate their body temperature and are more vulnerable to overheating.

Summer: 75-79°F (24-26°C) with air conditioning not blowing directly on baby
Winter: 68-72°F (20-22°C) without excessive heating
Check baby's neck or tummy for sweat—a sign they're too warm
Cold hands and feet are normal; check neck/tummy for true body temperature

2. Optimal Humidity

The ideal humidity level is 50-60%. Too dry can cause nasal congestion and dry skin, while too humid can lead to mold and dust mite growth.

Change humidifier water daily and clean weekly
Evaporative humidifiers are preferred over ultrasonic ones
Use a hygrometer to monitor levels regularly
Ventilate the room 2-3 times daily for 10 minutes each

3. Lighting Control

Melatonin, the sleep hormone, is produced in darkness. For nighttime sleep, make the room as dark as possible.

Nighttime Sleep

Use blackout curtains to block outside light
Night lights should be orange/red (no blue light)
Avoid phone and TV screens before bedtime
Use minimal light during diaper changes

Naps

Darker rooms also help with naps
Full blackout isn't necessary, but close curtains
For newborns, keeping it bright during the day helps establish day-night rhythm

4. Sound Environment

White noise is very effective for baby sleep. It mimics the sounds from the womb (blood flow) and provides comfort and security.

Volume: 50-65 dB (about the level of a shower)
Place at least 6 feet (2m) away from baby's ears
Can run all night (turning off may wake baby)
Fan sounds, rain sounds, and ocean waves also work well

Caution: Prolonged exposure to sounds above 70 dB can affect hearing.

5. Safe Bedding

SIDS (Sudden Infant Death Syndrome) prevention requires a safe sleep environment.

Safety Guidelines

Firm mattress: Soft beds are dangerous
No blankets: Use sleep sacks instead until 12 months
No pillows: No pillows until 12 months
No stuffed animals or cushions: Keep the crib empty
Back to sleep: Always place baby on their back

Choosing a Sleep Sack

Select thickness by TOG rating (Summer: 0.5-1.0, Winter: 2.0-2.5)
Neck opening shouldn't be too wide
Choose zippers that open from top to bottom (easier diaper changes)

6. Crib and Room Setup

Crib placement: Away from windows, curtain cords, and outlets
Room sharing: AAP recommends same room for first 6-12 months (not same bed)
Mobiles: Remove from sleep area (too stimulating for sleep)
AC/Heater: Don't blow directly on baby

7. Sleep Environment Checklist

☐ Temperature 68-72°F (20-22°C)
☐ Humidity 50-60%
☐ Blackout curtains or light blocking
☐ White noise machine ready
☐ Firm mattress
☐ Empty crib (no loose items)
☐ Season-appropriate sleep sack
☐ Orange/red night light for feeds

Sources: American Academy of Pediatrics (AAP), National Sleep Foundation, Safe to Sleep Campaign