Creating the Perfect Sleep Environment for Children: Back to Basics

A good night’s sleep is essential for children’s growth, development, mood and learning. Yet many families struggle with bedtime battles, night wakings or early mornings. One of the most effective ways to support better sleep is by getting the basics right – starting with the sleep environment.

To mark Children’s Sleep Awareness Month, The Sleep Charity has partnered with children’s bedding expert, Slumberdown, to answer some of the most common questions parents ask about creating a child-friendly sleep space.

Why is a child’s sleep environment so important?

Children are particularly sensitive to their surroundings. Light, noise, temperature and comfort all influence how easily they fall asleep and how well they stay asleep. A calm, safe and consistent sleep environment sends clear signals to the brain that it’s time to rest, helping children feel secure and relaxed at bedtime.

How do I choose the right bedding for my child?

Comfort and suitability for age are key. Bedding should help regulate temperature, feel soft against the skin and be easy to care for.

For babies and young children, breathable materials are especially important to reduce the risk of overheating. As children get older, preferences start to matter more – involving them in choosing colours or patterns can help them feel positive about bedtime.

Slumberdown offers a wide range of children’s bedding designed specifically with comfort and practicality in mind, including products made with breathable fillings and easy-wash fabrics that suit busy family life.

What safety considerations should parents keep in mind?

Safety changes as children grow:

· Babies should sleep on a firm, flat mattress with no loose bedding, pillows or soft toys.

· Toddlers may use a lightweight duvet once they’re developmentally ready, but cots and beds should still be clear of clutter.

· Older children benefit from well-fitting bedding that doesn’t trail or tangle.

Always check product age guidance, ensure bedding fits the mattress properly and avoid overheating by adjusting layers rather than using very heavy duvets.

What’s the best lighting for a child’s bedroom?

Darkness supports the body’s natural sleep hormone, melatonin. Ideally, bedrooms should be as dark as possible at night. Blackout blinds or curtains can help, especially during lighter months.

If a child needs reassurance, a small, warm-coloured night light is better than bright or blue-toned lighting, which can be alerting. Keep lights dim and consistent to avoid overstimulation.

What temperature should a child’s bedroom be?

Most children sleep best in a room that feels slightly cool – generally around 16–20°C. Overheating can disrupt sleep and lead to restlessness.

Instead of turning the heating up, adjust sleepwear and bedding layers. Breathable duvets and blankets, like those designed by Slumberdown with temperature regulation in mind, can help children stay comfortable throughout the night.

What role does sleep hygiene play?

Sleep hygiene refers to the habits and routines around sleep. Good sleep hygiene includes:

· Keeping bedrooms mainly for sleep

· Avoiding screens for at least an hour before bed

· Having consistent bedtimes and wake times

· Creating a calm wind-down period

A tidy, uncluttered bedroom can also help reduce stimulation and anxiety at bedtime.

What’s an example of a simple bedtime routine?

A predictable routine helps children feel safe and ready for sleep. For example:

1. Bath or wash

2. Pyjamas and brushing teeth

3. Quiet activity (story, puzzle, or cuddle)

4. Into bed with lights dimmed

5. Goodnight and lights out

Keeping this routine consistent – even at weekends – helps reinforce healthy sleep patterns.

Creating a child’s sleep environment doesn’t need to be complicated. By focusing on comfort, safety, temperature and routine, parents can lay strong foundations for healthy sleep.

Through collaborations like this, The Sleep Charity and Slumberdown aim to support families with practical, evidence-based guidance and thoughtfully designed Little slumbers range - helping every child get the rest they need to thrive.