Why Environment Matters

Our surroundings can influence how safe, relaxed, and rested we feel. A calm, nurturing, and organized sleep space can make rest for you and baby easier. Let your environment help you sink into the restorative process of postpartum.

Creating your restful sleeping nook is not about serious redecorating, but about making small shifts that ensure you will be as comfortable as possible while nursing and soothing your baby for hours on end. Consider using time during the third trimester to assess your environment.

Suggested questions to ask:

• Does the room feel calming and nurturing to me?

• Are there small touches of beauty (flowers, a photo, a soft blanket) that lift my mood when I’m here?

• Does my nest face a window or piece of art that I enjoy looking at?

• Is my mattress comfortable and is my bedding breathable for both sleep and recovery?

• Do I have pillows that help me feel supported if breastfeeding?

• Do I have a lamp that can be easily reached from my bed?

• Do my lights have a warm, soft glow? Maybe a salt lamp?

• Do I want a cozy chair or exercise ball to add to the postpartum circuit?

• Do I want to set up a changing table, or bedside changing station?

• Do I have a side table for holding drinks, snacks, and anything else that I may need to have within reach?

• Is my phone, book, or relaxation tool within reach for those moments I can’t fall back asleep?

Tips for Creating a Restful Sleep Space

Keep It Calm, Simple, and Dim

• Colors that are neutral (warm beige, ivory, taupe), gentle blues (pale sky blue), muted greens (sage), warm earth tones (terracotta, blush, peachy sand), and soft grays all support calmness, coziness, and warmth.

• The use of dim lighting signals to your body it’s time to rest.

• Reduce clutter where you can.

Optimize Light and Air

• Keep the room comfortably cool (65–70 degrees F).

• Use black out curtains or a soft eye mask for daytime naps.

• Use a small humidifier to keep the air gentle on your skin and baby’s skin.

• Fresh air with a cracked window or a small fan can help make the space feel lighter and restful.

Bedside Essentials Within Arms Reach

Set up a basket or cart for easy access

• For mom: reusable water bottle, healthy snacks, breast pads, milk catcher/collector, breast pump (if using), burp cloths, phone & charger, fresh socks.

• For baby: diapers, wipes, swaddles, fresh clothes, safe sleep spot like bassinet nearby.

Scent and Sound

• Keep a bedside sachet of dried lavender you can smell periodically to help with relaxation and sleep.

• Add white noise or soft nature sounds to help soothe you and baby.

• Even a gentle fan can provide a consistent, soothing background hum.

Nighttime Lighting

• Use a dim, warm yellow light (Himalayan salt lamps work great) for nighttime feeds and diaper changes to prevent disruption of melatonin (sleep hormone).

• Consider small plug-in lights that turn on by motion sensor, these are perfect for late-night feedings or diaper changes.

• Keep everything hands free if possible (touch lamps, motion lights) so you can manage while holding baby.

• Use a lamp with adjustable brightness so can keep light low at night.

• Avoid overhead lights at night as they signal “wake up” to you and baby’s brain.

Prioritize Safe Sleep for Baby

• Optimally, baby sleeps on a firm mattress in a crib or bassinet with no loose blankets, pillow, or toys.

• Keep the sleep space within arm’s reach for easier nighttime feeding and soothing.

Make Your Space Feel Like Yours

• Add in a cozy blanket and/or slippers and a robe that feel grounding.

• Add a pillow to your bed that gives good lumbar support.

• Keep a journal (dream journals are fun!) or relaxing read at your bedside.

• Keep a plant in the room that you can admire, also great for air purification.

• Have a favorite tea mug you can keep returning to as a ritual that you are filling your cup for the day.

• Get crafty by finding a DIY project that brings you joy such as knitting, crocheting, embroidery or cross stitch, coloring mandalas, sketching and writing notes for baby, older kids, or partner.

Disclaimer: The information on Mone does not replace professional medical assessment, diagnosis, treatment, or advice. Please seek medical advice from your physician or other qualified health care providers.