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Help your baby sleep safe and well in the heat

Help your baby sleep well in the heat…

Help your baby sleep well in the heat

We all know how important a good night’s sleep is, and one of the biggest factors that affects sleep is temperature. Warmer weather is nothing new in summer, but with climate change causing increasingly hotter nights, even babies who usually sleep well can struggle in the heat.

Warm, humid conditions can make it harder for our bodies to cool down, leading to restless sleep, frequent waking, and overtired little ones. That’s why it’s so important to be prepared, especially as summer heatwaves become more common.

Why temperature matters

The ideal room temperature for sleep is between 16°C and 20°C. This can be tricky to maintain during the warmer months, but it’s worth the effort. Not only do we all sleep better in a cooler room, but in babies, overheating has been identified as a risk factor for Sudden Infant Death Syndrome (SIDS).

Tips for keeping your baby’s room cool

Here are some practical ways to help keep your baby’s sleeping environment as cool and comfortable as possible:

1. Curtains and Blinds
Keep them closed during the day to block out direct sunlight and prevent the room from overheating.

2. Windows
If it’s hotter outside than inside, keep windows shut during the day. Open them at night once the outside temperature drops — if it’s safe to do so.

3. Fans
Use a fan to pre-cool the bedroom before bedtime. Place it at a low level, ideally near an open window to help circulate cooler air. Make sure the fan isn’t blowing directly on your baby.

4. Shared Room
Sharing a room with your baby for the first 6 months is recommended. A cooler room will be more comfortable for both of you — and you’ll be able to monitor the temperature easily.

5. Use a Room Thermometer
16°C to 20°C can feel cooler than you might expect, so use a room thermometer to keep track and adjust accordingly.

How to keep your baby cool at night

  • Cooling bath: Give your baby a lukewarm bath before bedtime to lower their body temperature.

  • Light bedding: Use lightweight or no bedding at all if it’s very warm.

  • Sleeping bags: Choose a low tog sleeping bag appropriate for summer use.

  • Sleepwear: Dress your baby in light cotton sleepwear, using no more than one layer more than you would wear in the same conditions.

  • Check their temperature: Feel your baby’s back or chest, not their hands or feet, to check if they’re too warm. If they feel hot or sweaty, remove a layer.

Hydration during hot weather

Babies, just like adults, can become dehydrated more quickly when it’s hot.

  • Breastfed babies: Don’t need extra water before they start solids, but they may want to feed more often.

  • Bottle-fed babies: Alongside regular milk feeds, you can offer cooled boiled water to help keep them hydrated.

  • Night feeds: Your baby may wake more often for milk during the night if they’re thirsty or uncomfortable.

As our summers continue to change, being prepared for hotter nights will make all the difference to your baby’s sleep — and yours too. With a few thoughtful adjustments, you can help your little one stay cool, comfortable, and well-rested all season long.

 

By Mandy Gurney RGN, RM, DipHV
Updated 24/06/25

Help your children sleep well when it’s hot

Sleep well in the summer

We love the warm sunny days with the chance to get outside with our children and enjoy time together. But at the end of a long day playing how can you ensure your child has a good nights sleep in the heat of a sticky bedroom?

Cooling the bedroom

  • Lighter or no bedding
  • Light cotton sleep wear
  • During the day time to help build-up of heat, shut the curtains or blinds and keep the windows closed if the temperature outside is hotter outside than inside. During the night, open the windows if the temperature outside becomes cooler.
  • Place a fan at a low level near a window to circulate the cooler air at night.
  • A cool flannel or towel on a fore head or feet. Cool feet help to keep the rest of the body cooler.
  • A cool shower then rest on top of the bed to dry off – this will help to reduce the body and induce sleepiness
  • A spray of cool water from a clean plant spray bottle- keep by the bedside to use at bedtime and over night.

Darken the bedroom

Our biological clocks are regulated by light. Getting the balance of enough dark time in the summer months can be difficult. Make sure your child has plenty of exposure to light during the day (not direct sun) and ensure their bedroom is as dark as you possibly make it at night. Darkness triggers the production of the “sleep hormone” melatonin.

Black out blinds are invaluable for blocking out bright morning light and long summer evenings. Try to make sure your child is away from bright light an hour before sleep. This includes all screens and bright bathroom lights too.

Wind down for sleep

Have a wind down time prior to sleep. You should encourage your child to change their activities to something relaxing in the hour or so before bedtime e.g. read to your child or listen to a story tape together.

Clear boundaries

Have clear and consistent boundaries at bedtime, when you say two stories mean two stories, if your child knows what to expect they are less likely to argue.

Bedtime routine

Aim to carry out the same series of steps every night, about 30 minutes before your child goes to bed:

  • Have a warm relaxing bath lasting about 10 minutes, a pre-bed bath should not be a play time.
  • Go straight from the bathroom into the bedroom – do not go back into the living area.
  • Dim the lights: this will help with the production of the sleep hormone melatonin.
  • Read one to two stories.
  • Say good night and leave the bedroom.

Your child should be asleep about 15 minutes later.

Bedtime snacks 

If your child wants a bedtime snack encourage a snack of foods that contain tryptophan. This amino acid is thought to make some people drowsy such as a banana, warm milk, an oat biscuit, whole grain cereal ,chicken and turkey all contain good levels.

Regular outside exercise

If possible encourage regular periods of outdoor play 20 – 30 minutes three or four times a week. Research has shown increased physical exercise promotes sleep; however aim not to exercise within 3 hours of bedtime.

Praise

Reward children with praise every morning when they have kept to the “rules”. A special trip out or small reward will do wonders do encourage them to keep going.

If you would like help with your child’s sleep please call us 0208 444 0040 or email us for a free assessment.

 

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