How To Sleep In The Heat: Keeping Your Kids Safe Through Summer Nights
We know that during the summer, especially a heatwave, your little one might find it harder to settle to sleep, so we asked the sleep experts Little Dreams Consulting to give us their top tips on how to sleep in the heat, with expert tips on keeping your little ones comfortable.
Why do we struggle to sleep when it is warm
The safest temperature for your little one to sleep in is between 16-20 degrees but, often in the UK especially, our houses retain the heat, and it can get hotter! In order for us to fall asleep, our body cools and this can be tricky if it is warmer in the room you, and your little one, are in. Even 0.5* change in temperature can disrupt sleep and that can be tricky on sticky nights.
Ensure you have a room thermometer so you know just how warm it is! If the room temperature rises above the recommended range, don’t panic. While it’s important to try and keep things cool, you also need to ensure your child isn’t overdressed, that the air is circulating, and they’re sleeping safely in (or on) breathable bedding.
Little Dreams’ top tips for helping your little one sleep in hot weather
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If you don’t have any air conditioning, open windows in the morning, before the temperature heats up then close them and pop up black out blinds up to help their bedroom stay cool. This can help reduce solar heat buildup during the day. If their bedroom is north facing you may find the air outside is cooler and has a breeze so keep this in mind as you may be able to open those windows.
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Use a fan to move the air around. You can also pop a bottle of frozen water in front of the fan (being mindful of safety) or safely use damp muslins in the room to cool the air.
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Consider what your little one is wearing - they may only need a nappy or short pjs for them to sleep in! Consider breathable fabrics such as cotton.
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Consider cooling bedding, such as The Fine Bedding Company’s Breathe Collection which helps to wick away moisture as you sleep. Or try the Smart Temperature Collection, powered by HeiQ Cool Technology, which is offers instant and continuous cooling throughout the night.
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Consider a cooler bath than usual before bed, you still need to keep it warm though, otherwise it will be a bit of a shock
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Older children may feel more comfortable with a cold flannel or compress on their forehead to help cool them down.
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Make sure your child is drinking plenty of fluids during the day to stay hydrated, which also helps regulate body temperature. Avoid offering too many drinks right before bed to prevent disrupted sleep from needing the toilet.
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Heat can make us all feel irritable or restless but children can be especially impacted. Stick to your usual, calming, bedtime routine, with stories, cuddles and dim lighting, to help them feel relaxed and ready for sleep, even if it’s warm. Read more here for tips on a Brilliant Bedtime Routine.
Every child is different, so finding what works best may take a little trial and error. The key is to keep things cool, calm, and consistent. Even a few small changes can make a big difference in how well your child and you, sleep during the warmer months.
