White noise, blackout and temperature: the sleep environment

This guide is general information only and isn't a substitute for medical advice. If you're concerned about your child's health, or they're unwell, please see a doctor.

You can't force a baby to sleep, but you can shape the room so sleep comes more easily. Three levers do most of the work: sound, light, and temperature. Here's what helps, and where the safety line sits, because some of this touches safe sleep for babies under twelve months.

White noise, used safely

Steady, low-level sound can help some babies fall asleep and can mask sudden household noises that would otherwise wake them. The key word is low. Raising Children advises placing any sound device well away from your baby's ears, never inside, on, or attached to the cot, and keeping the volume low to protect their hearing.

Be aware your child may come to rely on the sound to fall asleep and stay asleep, so it's a tool, not a must.

Blackout and light

A dark room supports the body's natural sleep signals and stops early light waking your child at 5am, so blackout blinds or a well-covered window earn their keep, especially through Australian summers. For young babies, a dim, boring room helps day naps as well as nights.

Exposure to bright light and daylight during awake time helps set your child's body clock, so the aim is contrast: light and activity when awake, dark and calm for sleep.

Temperature: dress, don't measure

Red Nose does not recommend a specific room temperature, because there's no evidence a particular temperature prevents sudden infant death, and it says a room thermometer isn't necessary. Instead, dress your baby for the temperature of the room, as you would dress yourself, not too hot and not too cold, with the head and face uncovered.

To check, Red Nose suggests feeling your baby's back or tummy, which should feel warm to the touch, not hot, sweaty or cold; it is normal for a baby's hands and feet to feel cool. Overheating is a known risk factor, so it's safer to underdress slightly than to over-bundle.

A safe infant sleeping bag is a useful all-rounder, because it keeps your baby at a steady warmth without loose blankets that can slip over the face. For choosing a TOG rating and dressing baby for the room, see our guide on dressing baby by temperature. Put the three levers together, a dark room, low steady sound, and appropriate dressing, and you reduce many of the environmental reasons a baby wakes, which lets any settling work you do actually take hold.

Sources

• Raising Children Network, Light, noise and baby sleep
• Red Nose Australia, Safe room temperature for a sleeping baby
• Red Nose Australia, How to dress baby for sleep

Last updated: July 2026. Sources include Red Nose Australia and Raising Children Network where cited above. This guide is general information only. For individual concerns, see your GP or child health nurse.