It can feel like a juggling act when you’re trying to get your baby to sleep. Some nights may prove to be relatively easy whilst others have you shushing, bouncing and pleading for your little one to close their eyes. If this rings true with you, and let’s be honest, we’ve all been there, the missing piece of the jigsaw could be a multi-sensory bedtime routine.
Babies rely on more than lullabies and cuddles to feel sleepy. Their brains pick up sights and sounds, as well as smells, to understand when it’s time for them to wind down. Using calm sleep sounds along with gentle lighting, can be a powerful sleep cue to help your baby fall asleep - and stay asleep! .
Whether you’re a brand new mum or you’re trying to cope with a fussy toddler who is intent on testing boundaries, this guide will show you how you can build a multi-sensory bedtime routine with both sound and light. The routine can be adapted so it’s suitable for any stage in your baby’s development.
Why Sound and Light Really Do Matter For Baby Sleep
Babies cannot differentiate between day and night when they’re born. Their body clock, known as their circadian rhythms, takes 3-6 months to kick in so, until then, we can guide them by using sensory cues.
By turning on soothing baby sleep sounds and dimming the lights, you’re sending out clear signals to your baby that it’s time to sleep. Over the following days and weeks these cues will become part of their evening routine. This makes bedtime easier, quicker and calmer.
You’ll be pleased to hear it’s not just for babies. Toddlers respond really well to consistent cues too – particularly when their independence sets in and they fighting against sleep.
Step One: Choose the Sleep Sound
So let’s start with the sound. By using soothing sounds at bedtime, this can help your baby fall asleep faster and, importantly, stay asleep for longer. The sound will block out any sudden noises in the household, such as the TV, clattering dishes or older siblings, all of which could disturb a sleeping baby..
The most popular sleep sounds for babies include:
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White noise – a steady, static-like sound that imitates the womb sounds
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Pink noise – a deeper but softer version of white noise
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Ocean waves or rainfall – natural, rhythmic sounds that support relaxation
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Heartbeat sounds – a perfect choice for newborns
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Fan or hum sounds – very effective for toddlers
Parents usually begin with a basic white noise sound, transitioning to pink noise at 4-6 months. Pink noise has been found to promote deeper sleep as it aligns better with the brain’s natural rhythm. This is great if your baby is a light sleeper or if they are going through a regression.
What’s the Best Way to Play Sleep Sounds?
There are a number of options out there, each one having their own pros and cons.
1. White Noise Machine
These machines are specifically designed to support better sleep. They offer continuous and seamless non-looping sound. Many of them include handy features such as timers or gentle night lights. Some models even offer app control or they respond to voice commands for extra convenience.
2. Portable Sound Machine
This is perfect for naps on the go, visiting grandparents, and holidays. You can clip the unit to the pram, tuck it into baby’s changing bag or strap it to the car seat. The key is consistency. If baby naps well at home with sleep sounds, then the portable option will help you stick to a routine, wherever you are.
3. White Noise Apps
This particular model is great for testing things out, but it’s not ideal for long-term use. Your phone might receive notifications or calls, which interrupts the sound. Also, you’re likely to want your phone back during the evening.
For the best results, select a baby white noise machine that runs under 60 decibels, proven by professionals to be a safe volume. The unit should play uninterrupted.
Step Two: Set the Right Mood with Light
Light has a profound impact on your baby’s ability to fall asleep. With bright lights, this tells the brain to stay alert, whereas soft lighting encourages melatonin production - the- sleepy hormone.
Here’s how you can make lighting work for you:
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Start dimming lights an hour or so before bedtime to set the tone.
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Use warm tones such as amber, orange or red, avoiding blue light which can interfere with sleep. Read more here about how red light can help your babies sleep.
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Selecting a white noise machine with a built in night light will keep everything tidy and compact. Use light to create a nap routine as well. Remember, it’s all about consistency.
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If your baby struggles with separation anxiety, or is scared of the dark, a gentle night light will offer reassurance for baby without lighting up the whole room.
Putting It All Together: Here’s A Sample Multi-Sensory Routine
Every family is different, but here we set out an easy a bedtime routine that works well for both babies and toddlers:
6:30 PM – A warm bath accompanied by gentle music or soft white noise can help your baby begin to relax and wind down for the night.
6:50 PM – Nappy change, cosy pyjamas, and a gentle baby massage with lavender lotion, an essential oil which is popular for sleep.
7:00 PM – Take baby into the nursery, dim the lights, and switch on the white noise machine or pink noise sound. Sing a lullaby or read a bedtime story.
7:15 PM – Time for cuddles, lighting dimmed even further, with the same baby sleep sound in the background. Place baby in their cot or bed while drowsy but still awake.
7:30 PM – Leave the room, keeping the sound and light on until they’re fully asleep or until the morning.
There’s no magic formula - it’s just keep it simple, gentle and predictable.
What If Baby Still Wakes Up?
Some babies still wake during the night and this is completely normal. The key is to have consistent sensory cues which can help them fall back asleep on their own.
When your baby stirs and they hear the same sound they fell asleep to, they’re far more likely to settle without needing you. This can be especially helpful during sleep regressions or through growth spurts, when night waking becomes a common feature.
And remember, if your baby is teething, has an illness or going through major development milestones such as crawling, standing or walking, then sleep can naturally be disturbed. Stick to your routine, ride it out - and don’t panic!
Travel Tips: Keeping Sleep Consistent on the Go
One of the great advantages of using sound and light as part of your bedtime routine is that it’s portable.
Take your portable white noise machine with you when you go away. Whether it’s for a night away at grandparents, a holiday or even a long car journey, the familiar sound will help baby feel at ease in a different environment. Read more here about choosing the best portable white noise machine.
The same goes for lighting. Pack a small plug-in or USB night light, and by creating the same sleep setting wherever you are will give your baby a sense of security. It will be much easier for them to settle in an unfamiliar cot, travel bed or room.
FAQs: Sound & Light for Baby Sleep
Is white noise safe for babies?
Yes, absolutely, when used correctly. Keep the volume below 60 decibels (approx the level of a shower) and place the machine a minimum of a metre away from baby’s cot.
How long should I use white noise for?
Some parents stop around 12–18 months, whilst others prefer to keep using it for years, sometimes as a safety net and for reassurance. If it helps your child sleep better, then there’s no harm in continuing. You can phase it out gradually if needed.
Can I use white noise during naps?
Of course – it’s actually a great idea. Naps are lighter and shorter than night sleep, so blocking out background noise during the daytime helps baby settle and get better rest.
What’s the difference between white noise and pink noise?
White noise is higher-pitched, sounding like static whereas pink noise is deeper and a more natural tone. It has been compared to rainfall or rustling leaves. Many parents prefer pink noise for light sleepers or toddlers.
Final Thoughts
Sleep isn’t always easy, but by building a multi-sensory bedtime routine, incorporating sound and light, you can’t go far wrong! Once baby knows what to expect at nighttime, then things start to feel more peaceful and settled.
Soothing sleep sounds for babies, along with soft lighting and consistency, can really transform the way your little one falls asleep, whether they are a newborn or a toddler. Even better, it gives you a little precious time to relax and recharge.
Here at Zello, we offer a carefully selected range of sleep aids for babies and toddlers. They include white noise machines, pink noise devices and baby night lights. These are all designed for better sleep at every stage of baby’s development. Whether you’re starting from scratch or looking to upgrade your current routine, we’ve got tools that are easy, effective and parent-approved.
Check out our sleep solutions and get ready for calmer nights – and say hello to calmer nights and brighter mornings.
