As temperatures rise across the UK, many parents are finding sleep more challenging – not just for themselves, but for their babies and children too. Little ones are particularly sensitive to changes in temperature, and a hot room can make settling down and staying asleep feel almost impossible.
As a baby and child sleep coach, I often get asked by my clients what to do what it’s too warm for comfort. The good news is, there are ways to help your child sleep safely and soundly – even during a heatwave.
Why does heat affect sleep?
Babies and young children can’t regulate their body temperature as well as adults. When they get too warm, it’s not only uncomfortable, but it can also affect the quality and duration of their sleep. Overheating is also a safety concern, especially for babies under 12 months, so it’s important to be mindful of both comfort and safety during warmer days and nights.
What is the ideal sleep temperature?
The ideal bedroom temperature for sleep is between 16 and 20 degrees Celsius. That can feel surprisingly cool to us as adults, but it’s perfect for little ones wrapped in a sleeping bag or light layer. During a heatwave, your little one’s room may well creep above this range, so what can you do to help?
Top sleep tips for the hot weather…
- Cool the room (before bedtime):
Open the windows first thing in the morning or in the early evening to cool the room down. You have more of a chance of catching a cooler breeze at these times. Then close the blinds and curtains during the hottest part of the day to keep the sun out (blackout blinds are great for this).
Use an oscillating fan, and make sure it’s not pointing directly at your little one. A bowl or bottle of ice in front of the fan can help cool the air further.
- Dress your little one lightly:
Opt for natural and breathable fabrics like cotton. On particularly hot nights, your little one may be comfortable in just a nappy or a short-sleeved vest.
Make sure you also refer to a tog guide for sleeping bags. In very warm weather, a 0.5 tog or no sleeping bag at all is best.
- Use cool baths and wipes:
A lukewarm bath before bed can help bring your child’s body temperature down. Don’t make it too cold though, or their body may react by trying to warm up. You can also gently wipe them with a cool, damp cloth just before bed.
- Keep them hydrated:
If your baby is under 6 months and exclusively breast or bottle-fed, they don’t need extra water, but may need to feed more often. For older babies and children, offer extra water during the day and at bedtime.
- Adjust expectations:
Be prepared for slightly disrupted sleep. You might see more wake-ups, restless settling, or earlier starts. That’s normal in hot weather, but remember it’s temporary. Offer extra comfort, keep the bedtime routine consistent, and don’t panic if naps and/or night sleep are a little off for a few days.
In summary…
Hot weather can throw off even the best little sleeper, but with some tweaks to your child’s sleep environment and routine, you can help them stay cool, safe and well-rested. And remember – this won’t last forever. The UK heat never does!
If you do find disrupted sleep continues after a heat wave (or it’s something you’re continually experiencing), get in touch and set up a free Discovery Call with me. I’d love to hear from you.
