There’s more to it than picking the perfect nightlight.
So, your little one is officially sleeping in their own room and has graduated from their crib to a “big kid” bed. While there are some natural holdovers from the early days of navigating infant sleep – like keeping lights and noise low and sticking to a consistent routine – there are a few new options to consider to support healthy sleep, from cozy bedding to kid-friendly aromatherapy.
Here are a few expert tips for optimizing your child’s “big kid” room for sleep:
Comfortable Bedding
It’s finally time to swap the fitted sheet and sleep sack for pillows, blankets, and possibly a small army of stuffed animals. Breathable sheets, blankets, and pajamas help maintain a comfortable sleeping temperature (65-72 degrees Fahrenheit, versus 60-67 for adults) and avoid night wakings from being either too cold or too warm.
Use your own comfort level to gauge – if you need an extra layer in the evening, cozy pjs for your little one are a good call. Keep in mind that it’s normal for younger kids to sweat during the night, even if their room is a cooler temperature. A toddler’s ability to regulate temperature is still developing and they spend more time in deep sleep, which causes an increase in heart rate and subsequent sweating.
When choosing a mattress and pillows, look for organic options that meet MADE SAFE® standards with the OEKO-TEX® STANDARD 100 label (aka free of harmful substances like chemical flame retardants, fiberglass, and polyurethane foams).

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Soothing Scents
Experts recommend avoiding aromatherapy until at least age three to avoid negative reactions, but for older children, a number of essential oils are safe and can be effective as an additional way to add calm to a bedtime routine.
Buy pure essential oils from a reliable source rather than synthetic fragrances, and make sure to dilute oils with another substance before use to avoid skin, eye, and lung irritation. Instead of a water-based diffuser, which disperses the fragrance over an extended period and can cause irritation, mix a few drops of essential oil with two ounces of witch hazel in a small spray bottle to use as a pillow or room spray before bed. If using in the bath, mix essential oil with a tablespoon of milk or baking soda before adding to bathwater.
“Concentrated oils are highly potent and can be risky if not used on children correctly,” says pediatrician Rachel Dawkins, M.D., from Johns Hopkins All Children’s. For example, peppermint oil is not recommended for children younger than 30 months old due to increased risk for seizure. Look for kid-friendly brands with calming scents like lavender, chamomile, and bergamot.
Sound Advice
Wondering if it’s time to transition away from the sound machine? There’s no specific age when experts recommend kids should stop using the sleep aid, but in a 2023 article the American Academy of Pediatrics does caution that it may be safer to locate them as far away as possible, set the volume as low as possible, and limit duration of use.

Read more: How To Design an Eco-Friendly Kids Room
Sensory-Friendly
Creating a sensory-friendly space can be particularly helpful for kids who have difficulty falling and staying asleep. Supports range from weighted blankets and compression sheets to sensory-friendly stuffed animals. Keeping the bedroom organized, with toys and other distractions in another room if possible (comfort animal, blanket, or other special item not included) will also promote a sense of calm.
Opt for calming hues rather than vibrant colors or patterns. It’s important for kids to understand that their room is for quiet play, story time, and bedtime, notes Laura Fox of Laura Fox Interior Design. “Give them a space that is creative and has some color, but in a quiet, calm way.”
“Every child is unique, and understanding your child’s sensory preferences can help create a sleep environment tailored to their needs,” says pediatric occupational therapist Hillary Rosendale. “Some children find comfort in soft textures, while others prefer a bit of weight or pressure.”
Limit Blue Light
Your child might be at the age when they’re constantly bargaining for time with their tablet or pleading to use your phone, but experts recommending holding firm on “screen-free” boundaries in the bedroom. Research shows children who are exposed to blue light from electronics in the evening experience significant melatonin suppression (the hormone that promotes sleep) – try swapping screens for calm activities like reading, coloring, or even a guided sleep meditation created for kids.
As for nightlights, if your child has anxiety around being in the dark (or if you need a light to navigate around their room at night) experts suggest choosing the dimmest option to avoid disrupting your child’s circadian rhythm. Look for a blue light-blocking light, ideally with a red light setting, which has the least effect on circadian rhythm, and place the light as far as possible from your child’s bed.

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