When it comes to feeling like yourself again—whether that’s getting back into fitness, managing daily stress, or just having the energy to function—sleep is everything.

But here’s the secret: Your baby’s sleep environment plays a massive role in not only how well they rest but how much rest you get in return. When your baby sleeps better, you do too. That means better recovery from workouts (Sweaty Mama of course), improved mood, and more energy!

The team at Zello Sleep explains why sleep environment matters more than you think and that small tweaks can lead to longer, deeper sleep for your baby. Here are some of their top tips & advice…

When it comes to getting good sleep, most of us focus on routines: bath, book, bed. But what’s often overlooked is the space we’re sleeping in—and how sound, light, and temperature all work together to support restful sleep.

Whether you’re settling a newborn or  soothing a toddler, small changes to your environment can make a big difference. Here’s what the research says about creating the ideal sleep space.

White Noise: Soothing Through Sound

Inside the womb, babies experience constant, rhythmic noise—heartbeat, blood flow, and movement—at up to 90 decibels, roughly the sound level of a vacuum cleaner (Gerhardt et al., 1990).

This is why white noise can be so comforting after birth. But the benefits go beyond infancy. Research shows white noise can:

• Help babies fall asleep 38% faster (Spencer et al., 1990)

• Mask household sounds and reduce night wakings

• Support deeper sleep for adults in noisy environments (Stanchina et al., 2005)

The key is steady, consistent sounds—like rainfall, waves, or soft static—that signal the brain it’s time to rest and help maintain sleep through disruptions.

Temperature: Not Too Hot, Not Too Cold

Sleep experts agree that room temperature has a major impact on sleep quality. If it’s too warm or too chilly, the body struggles to reach and maintain the lower core temperature needed for deep, restorative sleep.

For most people (including babies), the ideal room temperature for sleep is around:

• 16–20°C (60–68°F) for infants and adults alike (NHS, 2021)

Signs the room might be too warm include sweaty hair or flushed cheeks, while a room that’s too cold may lead to restlessness or early morning waking.

Tips:

• Use breathable bedding and layers that can be adjusted

• Avoid heavy duvets or high room heating

• Keep a thermometer in the nursery to monitor overnight shifts

Light: Less Is More

Light regulates our circadian rhythms. Bright or blue-toned light in the evening can suppress melatonin—the hormone that helps us feel sleepy (Harvard Health, 2012).

That’s why keeping the room dim and warm-toned is crucial. For little ones, a gentle night light can help with reassurance or night time feeds—but it should be soft and low in brightness.

Why Red Light Works Best

Red-toned light is scientifically considered the most sleep-friendly. It has minimal impact on melatonin levels compared to blue or white light (Figueiro et al., 2011).

One study even found that red light exposure improved sleep and physical performance in athletes (Zhao et al., 2012), likely due to its calming effect on the body’s internal clock.

Benefits of red light include:

• Gentle glow for nighttime feeds or wake-ups

• No disruption to circadian rhythms

• Calming ambience for winding down

Pulling It All Together

The ideal sleep setup is calm, quiet, dim, and comfortably cool. It doesn’t need to be high-tech—but having the right tools can help make good sleep easier to achieve night after night.

Many families use white noise machines that combine sound, light, and sleep-friendly design. Brands like Zello offer all-in-one options with high-quality sounds, dim night lights, red light settings, and compact design that suits both nursery and travel.

Whether you use Zello or build your own setup, what matters most is consistency—creating a sleep space that supports the body’s natural rhythms, reduces stress, and helps everyone rest more peacefully.

Shop Zello at www.zellosleep.com