How to help your baby sleep in the summer heat

If you are struggling to get your baby to sleep during these hot summer nights, you’re not alone. Babies are more sensitive to temperature changes, and when it’s too warm, it can disrupt their sleep (and yours).

Why heat affects baby sleep

It’s important to avoid overheating in babies, as this can lead to health risks including dehydration, heat rash, and an increased risk of SIDS (sudden infant death syndrome).

Babies aren’t able to regulate their body temperature as effectively as adults, which means they can become too warm very quickly, especially during hot summer nights. This discomfort can lead to disrupted sleep and frequent wake-ups.

Tips to help your baby sleep better in the heat:

• Keep the room cool

The ideal room temperature is between 16 and 20 °C.   You can use a fan to circulate air but make sure it is safe, pointed away from baby and not too close to your baby.

Keep curtains and windows closed during the day to block heat.  As the temperature cools down outside, open windows and allow air to circulate.  Air flow is more important than blackout blinds.

Use a thermometer to check the room temperature as it is hard to guess.

• Use appropriate clothing

Use appropriate clothing and bedding for the temperature of the room. They may just need a vest or only their nappy. If you use a sleeping bag, check the guidance to make sure you are using the appropriate tog for the room temperature.

It also helps to use breathable fabrics such as cotton and bamboo.

• Use Safe Shade in the Pram

When you're out and about, it’s important to keep your baby shaded safely. Use the buggy hood or clip-on parasols. 

Avoid draping muslins, blankets, or clothes over the buggy, as these can trap heat and increase the risk of overheating. Where possible, stay in the shade and check your baby regularly to make sure they’re cool and comfortable.

• Cool bath before bed

  A lukewarm bath can help lower your baby’s core temperature and relax them before sleep.
  

• Hydration matters

  It's important to keep your baby hydrated and you may find they want to feed more than usual. Know and be able to recognise the signs of good hydration, such as regular wet nappies.
  

• Regularly check for overheating

  Feel the back of their neck or chest, not hands or feet, to check if they’re too warm.
  

Final thoughts

Summer sleep can be tricky, but with a few adjustments, your baby can still get the rest they need. And if sleep is still a struggle, I’m here to help.

Book a free call and let’s create a sleep plan that works, even in a heatwave.