Creating a Sensory-Friendly Bedroom for Your Toddler: A Guide to Better Toddler Sleep
Sleep is crucial for your toddler's growth and development. One way to promote better sleep is by creating a sensory-friendly bedroom for your toddler. As a pediatric occupational therapist, I talk to families every week who tell me they have difficulty getting their child/children to sleep. In this blog post, we will explore simple yet effective strategies to design a cozy and soothing sleep space to help promote better sleep for your toddler and to help them want to go and stay in their rooms.
10 Ways to Create a Sensory-Friendly Bedroom for Your Toddler:
1. Dim the Lights:
Dimming the lights as it’s approaching your toddler’s bedtime can help create a calm atmosphere. This also helps their brain understand that it's time to sleep and therefore will help produce that sleep hormone that we all love so much- melatonin. Bright lights can be stimulating and make it harder for your child to relax. Consider using a nightlight or a sensory lamp to help provide a soft and calming glow in the room. This gentle lighting will signal to your toddler that it's time to wind down and prepare for sleep. You can also use light signals to help signal it’s bedtime to your toddler by using the tools highlighted in this blog: How to Use an Okay to Wake Clock to Help Navigate Toddler Sleep.
2. Calming Colors and Decor:
The colors and decor in your toddler's bedroom can significantly impact their mood and willingness to go to sleep. Opt for soothing and calming colors on the wall like soft blues, greens, or pastels. These hues promote a serene atmosphere conducive to sleep. Avoid using bright and vibrant colors or patterns that can be overstimulating. Incorporate comforting elements such as stuffed animals, cozy blankets, or a favorite bedtime reading nook. These familiar objects provide a sense of security and create a comforting space for your toddler to drift off to sleep.
3. White Noise or Soft Music:
White noise or soft, gentle music can be beneficial in drowning out other noises and creating a peaceful sleep environment. Consider using a sound machine inside their room and even one in the hallway if you have a newborn or infant that could potentially wake your toddler up. Be sure to choose sounds that are specifically designed for sleep, like ocean waves or raindrops.
4. Temperature and Comfort:
Maintaining a comfortable temperature in your toddler's sleep environment is essential. Ideally, the room should be slightly cooler, between 68-72°F (20-22°C). Use light and breathable bedding to ensure your child doesn't get too hot or cold during the night. Additionally, investing in a comfortable and supportive mattress and pillow appropriate for your toddler's age can significantly improve their sleep quality. A cozy and snug sleep environment promotes a sense of security and relaxation. I personally am a fan of the Beddy’s sheets because it helps create a snug sleep space.
5. Bedtime Routine:
Establishing a consistent bedtime routine is key to helping your toddler wind down and help them get to sleep faster and stay asleep longer. Create a sequence of activities that signal the transition from playtime to bedtime. This routine can include activities such as a warm bath, brushing teeth, reading a book, and cuddling together. By following the same routine each night, your toddler will begin to associate these activities with sleep.
6. Declutter and Organize:
A clutter-free sleep environment can help your toddler feel more relaxed and at ease. Remove any unnecessary items or toys from the bedroom to minimize distractions. Keeping the space organized and tidy promotes a sense of calmness and promotes healthy sleep. Try not to have toys they can easily grab and get distracted. Try to keep toys and all other distractions in another room if possible.
7. Aromatherapy:
Certain scents can have a calming effect on the mind and body. Consider using a gentle, child-safe essential oil diffuser in your toddler's sleep space if that is something you are okay with. Lavender, chamomile, and bergamot are known for their relaxing properties and can help promote a sense of relaxation. However, it's essential to use essential oils safely and according to the manufacturer's instructions. Always dilute the oils properly and keep them out of reach of your child. You can also use bath and hygiene products scented with lavender to help promote sleep and relaxation.
8. Limit Electronic Devices:
The blue light emitted by electronic devices such as tablets, smartphones, and TVs can interfere with your toddler's sleep. It's best to establish a "screen-free" zone in the bedroom at least one hour before bedtime. Encourage quiet and calming activities like reading a book together or engaging in quiet playtime such as coloring or doing puzzles as a family. Or get comfortable and do some mindfulness practice by listening to a guided meditation through the Zenimal. This break from screens allows your child's brain to unwind and prepare for a restful night's sleep.
9. Address Sensory Preferences:
Every child is unique, and understanding your toddler's sensory preferences can help create a sleep environment tailored to their needs. Some children find comfort in soft textures, while others prefer a bit of weight or pressure. Consider providing a cozy weighted blanket (no more than 5-10% of the child’s body weight and for children aged 4+ only) or a soft, sensory-friendly stuffed animal for your child to snuggle with. Experiment with different textures and materials for bedding and pajamas to find what feels most soothing to your toddler. If you notice that your child is particularly active before bed then gentle but firm massages or rocking in a consistent linear motion could help settle them before bed.
10. Stay Consistent:
Consistency is key when it comes to promoting healthy sleep habits. Establish a consistent sleep schedule, with regular bedtimes and wake-up times, to help regulate your toddler's internal sleep-wake cycle. Consistency also applies to the sleep environment itself. Try to keep the room setup and routine as consistent as possible, even when traveling and/or during weekends. This familiarity and predictability help signal to your child's body that it's time to rest and promote better overall sleep quality.
Remember, creating a sensory-focused sleep environment for your toddler is about providing a calm and soothing atmosphere that promotes relaxation and signals the transition to sleep. By incorporating these strategies and adjusting them to fit your child's individual preferences, you can help your toddler enjoy a more restful and rejuvenating sleep.
Designing a sensory-focused sleep environment for your toddler doesn't have to be complicated. By implementing these simple strategies, you can create a cozy and calming space that promotes better sleep. Remember to dim the lights, choose soothing colors and decor, incorporate white noise or soft music, ensure optimal temperature and comfort, and establish a consistent bedtime routine. These steps will not only help your toddler fall asleep more easily but also contribute to their overall well-being and growth.
Good night, and sweet dreams for your little one!
REFERENCES:
Mindell, Jodi A et al. “Bedtime routines for young children: a dose-dependent association with sleep outcomes.” Sleep vol. 38,5 717-22. 1 May. 2015, doi:10.5665/sleep.4662