Creating a Kids' Bedroom That Promotes Sleep (No, Seriously!)

Struggling with bedtime battles or night wakings? The right sleep environment and routine can make all the difference.

In this blog, Alex, an NHS GP and infant sleep consultant from The Good Sleep Club, shares expert advice on setting up a bedroom that encourages better sleep, building a calming bedtime routine, and helping little ones settle happily in their own bed.

Let’s Talk Kids' Bedrooms

A child’s room should be a sanctuary where they feel comfortable, safe, and ready to rest. The key to a sleep-friendly bedroom is making it calming, familiar and supportive of healthy sleep habits.

As a GP and baby sleep consultant, I’m here to show you how to create a bedroom that encourages sleep, comfort, and security. And you don’t have to choose between style and sleep—by incorporating your child’s interests and creating a cosy atmosphere, you’ll build a space that promotes better rest and makes bedtime a breeze.

Temperature: Goldilocks Zone, Please!

Your child’s bedroom should be just the right temperature—not too hot, not too cold. Aim for a comfortable range between 16-20°C. This temperature range is ideal for helping your little one sleep soundly through the night. It might feel a little cooler than you’d expect, but babies actually sleep better when they’re not overheated.  So, don’t worry if the room feels a bit cooler than you’d prefer—it’s all about keeping them comfy.

Here’s an idea of how to dress your baby for different temperatures overnight:

• Cooler nights (16-18°C): A long-sleeved sleepsuit with a sleep sack or 2.5 tog sleeping bag to keep them warm without overheating.
• Moderate temperatures (18-20°C): A long-sleeved sleepsuit with a 1.0 tog sleeping bag or blanket should keep them cosy.
• Warmer nights (20-22°C): A short-sleeve sleepsuit with just a 0.5 tog sleeping bag. You can also skip the sleeping bag on extra warm nights.

Top tip: When in doubt, check your baby’s neck or back to see if they feel too hot or cold. You can always add or remove layers depending on how they feel. If your baby feels comfortable and isn't sweating, you’re in the right zone!

Light: Darkness Is Your Friend

Light is the enemy of sleep, especially during the summer months when it’s still bright outside at bedtime. Having a dark room will promote melatonin production (the sleepy hormone) and help your child drift off to sleep with less fuss.

And let’s not forget about those 5am wake-ups! Ensuring the room is still dark in the morning can help with that too.

Invest in blackout curtains or blinds to block out external light. Even a small bit of light can disrupt sleep. When it’s time for bed, dim the lights and avoid bright screens (TV, tablets, phones) for at least an hour before bed (if possible – sometimes, it’s just not!).  Babies are not scared of the dark, so don’t be afraid to go full on pitch black.  No nightlights either, unless you feel it is absolutely necessary.  For those middle of the night wakes, a red light is preferable as it is the least disruptive to that sleepy state.

Top tip – Is the room dark enough? Use the hand test!  Go into the room at night, and hold your hand 30cm in front of your face.  If you can still see your hand, it’s not dark enough!

Noise: Finding the Right Balance

Noise can be a major sleep disruptor. While complete silence might not be realistic (especially in a busy household), try to minimize external noise by closing windows and doors. If you live in a noisy area, or if your house is full of activity, consider using white noise. For newborns, it actually mimics the womb, so they love it! For older babies or children, it does a great job in creating a consistent, soothing background sound that helps mask other noises.

Top tip: Keep the white noise machine at least 30cm away from your child and set it to a safe volume (no louder than 60db). And, leave it on all night to maintain consistency.  You can check the volume of white noise (or anything else!) by downloading a free app on your phone.

Bed & Bedding: Comfort is Key

A comfortable bed is essential for good sleep. Choose a supportive mattress and breathable bedding made from natural materials like cotton. Avoid synthetic fabrics that can trap heat and make your little one sweaty and uncomfortable.

We don’t want any loose bedding, comforters or toys in the cot for babies under the age of 12 months.  Instead, opt for a good quality sleeping bag or sleep sack of the right tog rating for the season.  For older babies and toddlers, a transition to blankets is fine, and you might have to play around to find one your little one keeps on and finds cosy.

Top tip - Bamboo is a great material for bedding or nightwear, as it helps to regulate the body temperature naturally.

Clutter: Less Is More (Way More!)

Toys everywhere? A little bit of mess is inevitable (I mean, they’re kids!), but a cluttered room can lead to a cluttered mind—and let’s face it, we all struggle with bedtime when the room feels chaotic. Establishing a “home” for everything and encouraging your child to tidy up before bed can make a world of difference when it comes to their ability to relax.

According to a 2022 study, a child’s physical environment is proven to be a predictor of their sleep outcomes.  Ultimately, researchers found that poor-quality sleep environments (and the wider home environment) were associated with “later sleep schedules, more variable sleep schedules, shorter sleep durations, and more parent-reported sleep problems in young children.” While the study looked specifically at overall household clutter, I suspect that clutter surrounding your child as they sleep won’t do them any favours either.

Top tip: Use storage that’s accessible for your child—if they can get involved in tidying up, they’ll take more ownership of their room. Plus, who doesn’t love a little help?

Decor That Feels Familiar and Comforting

Instead of worrying about perfectly styled walls or matching everything, think about how you can create a space that reflects your child’s personality. Decor doesn’t need to be muted or neutral to be calming—it just needs to make your child feel at home. Art and decor can be a wonderful way to create that sense of familiarity. If your little one loves dinosaurs, let that passion show in their decor. Or if they’re into outer space, use that as inspiration to make the room feel like their own.

Top tip: Get your child involved in choosing the artwork or decor for their room. It will help them feel proud of their space and more likely to settle into bed willingly.

Creating a Relaxing Atmosphere: Rituals and Routines

This is where the magic happens. A consistent bedtime routine signals to your child that it’s time to wind down and get ready for sleep.  The routine doesn’t have to be elaborate; it’s about creating a sense of calm and comfort.

Your routine could include a warm bath, a story, or some quiet play time before bed. Getting your child involved in this process helps them feel settled and more connected to the bedtime routine.

A calming bedtime routine is all about the senses! Sound (soft music), Touch (perhaps some baby massage), Smell (baby safe aromatherapy), Sight (dim lighting).

Top tip: The most important part of the routine is your calm presence. Put away your phone, be present, and focus on bonding with your little one. This can be a lovely moment in your day.

When is the Right Time for your Baby to Sleep in Their Own Room?

It’s completely normal for babies and toddlers to resist sleeping in their own room or bed from time to time. After all, the world feels big and a bit overwhelming to them! If your little one is pushing back against bedtime in their own room, here are a few tips to help:

• Start Small: Gradually introduce your child to their bed. Start by having them spend some quiet time there during the day, reading a story or playing, so they start to associate the space with comfort and familiarity.
• Comfort and Reassurance: Keep a favourite item (eg comforter, toy) nearby. Reassure them that you’re close, and that their room is a safe, secure space for sleep.
• Consistency is Key: Even if they protest, try to keep your routine as consistent as possible. Consistency will help them feel more in control and less anxious about bedtime.
• Reward Charts: You can introduce a reward chart with stickers for each night they sleep in their own bed. Kids love seeing their progress, and it can encourage positive reinforcement. Start small, and praise their effort every step of the way.  This can work really well for toddlers.
• Protector Shift: Let your child feel like they’re in charge of the space by encouraging them to look after their favourite toy. You make them the “protector” of their toy and task them with looking after them overnight. If they are old enough, the toy could even write them a little note asking for their help in staying in the bed with them.  This can give them a sense of responsibility and pride in taking care of their toy and staying in the room.
• Avoid Power Struggles: If bedtime turns into a battle, try to stay calm and avoid arguing (easier said than done, I know). Instead, use gentle guidance to lead them to bed, and offer plenty of praise when they make progress.

The Bottom Line: Sleep is the Star of the Show

At the end of the day, sleep is the most important part of your child’s bedroom.  Create a space that is comfortable, calming, and feels familiar. Whether it’s through the decor they love, the bedding that keeps them cosy, or the routine that helps them wind down, a personalised sleep environment will promote better sleep for your child—and a happier, more rested you.

Sweet dreams!

Alex is an NHS GP and infant sleep consultant, providing evidence-based advice and gentle sleep solutions for families. Learn more at www.thegoodsleepclub.co.uk