Create a Sleep-Friendly Bedroom 🌙

Simple changes to your room can help you get better sleep.

As a parent, you may not be able to control how many hours you sleep. But you can make the sleep you do get more restful.

A few small changes to your bedroom can help your body relax and make it easier to fall asleep and stay asleep.

Keep Your Room Cool 🌡️

Most people sleep better in a cooler room.

A bedroom temperature between about 65–68°F (18–20°C) is often recommended for sleep.

If your room feels too warm, try:

• Lowering the thermostat
• Using a fan
• Choosing lighter bedding

You can also take a warm shower or bath before bed. As your body cools down afterward, it may help you feel sleepy.

Make the Room Dark 💡

Light tells your brain when it is time to be awake.

Bright lights, especially from phones, tablets, and TVs, can make it harder to fall asleep.

Try:

• Dimming lights in the evening
• Using lamps instead of bright overhead lights
• Turning on night mode on phones and tablets
• Using blackout curtains if outside light is a problem

If you need light for nighttime baby care, a small nightlight is often less disruptive than turning on bright room lights.

Use Gentle Background Noise 🔊

Many people sleep better with steady background noise.

White noise, brown noise, or a fan can help cover up sounds that might wake you up.

This may include:

• Traffic outside
• A partner moving around
• Household noises

Many babies also sleep well with gentle white noise.

Keep Phones Out of Reach 📱

Phones can make it harder to relax before bed.

Notifications, messages, and social media can keep your brain active when it should be winding down.

If possible:

• Charge your phone away from your bed
• Use an alarm clock instead of your phone
• Avoid scrolling right before sleep

Even a short break from screens before bed can help.

Try a Calming Scent 🌸

Some people find relaxing scents helpful at bedtime.

Lavender is one of the most popular options.

You might try:

• A lavender pillow spray
• A diffuser with lavender oil
• A lightly scented lotion

These are not magic solutions, but they may help create a calm bedtime routine.

Small Changes Add Up 💛

You may not be able to get perfect sleep right now, especially with a baby in the house.

But creating a comfortable sleep space can help you get better-quality rest when you do sleep.

Think of your bedroom as a place for recovery.

A cool, dark, quiet room can help your body and mind recharge—one night at a time. 🌱