How to Keep Your Children Cool at Bedtime During Hot Weather
- Kat Lord
- 2 hours ago
- 4 min read
Being a 24/7 nanny as well as a travel nanny on cruise ships, private islands and homes across the world, I have supported families to keep their children safe and sleeping in hot weather.
When temperatures soar, bedtime can become a challenge for both children and parents. Hot, stuffy bedrooms can make it difficult for little ones to fall asleep and stay asleep, leading to restless nights for the whole family. Fortunately, there are several simple ways to help your child stay cool, comfortable, and well-rested during warm weather.
How To Cool It
In the hotels and homes I worked in, air conditioning was always on offer, but normal UK households do not have this.
One of the best ways to prepare for a comfortable night's sleep is to prevent the bedroom from overheating in the first place. Keep curtains, blinds, or blackout shades closed during the day to block out direct sunlight and reduce the amount of heat entering the room. I do this in my own home too.
As the evening cools down, open windows to allow fresh air to circulate, creating a more comfortable sleeping environment. Keeping the blinds and curtains shut also prevents those pesky flies and moths coming in which can also keep us awake at night with buzzing.
How Not To Cover
Swap heavy duvets and blankets for lightweight sheets made from breathable materials such as cotton. Natural fabrics allow air to circulate and help wick moisture away from the skin, keeping children cooler throughout the night.
If your child prefers having something over them, a lightweight cotton sheet is often enough during very warm weather.
With babies, safe sleep is important. Do not put sheets or anything over them. If the temperature in their room is above 22 degrees, do not put them in a sleep sack. From 20-22 degrees, a 0.5 or 1 tog sleep sack is ok.
What Not To Wear
Many parents worry about children becoming cold overnight, but during a heatwave, overdressing can lead to overheating. Lightweight cotton pyjamas or even just a nappy for babies may be sufficient, depending on the room temperature.
For babies;
above 24 degrees: nappy
22-24 degrees: nappy and sleeveless vest
20-22 degrees: nappy, light pyjamas and light sleep sack
16-20 degrees: nappy, long sleeved pyjamas and 2.5 tog sleep suit
For children;
above 24 degrees: knickers or undies
22-24 degrees: underwear with sleeveless vest
20-22 degrees: underwear, light pyjamas and sheet or light cover
16-20 degrees: underwear, long sleeves and legs, duvet
The key is to dress children according to the temperature of the room rather than the season.
Fan it (safely)
A fan can help improve airflow and make a room feel cooler. Position it safely away from children and ensure cords are out of reach. Some parents find placing a bowl of ice or a frozen water bottle in front of a fan can create a cooler breeze.
Remember that fans cool people rather than rooms, so good ventilation is still important.
Drink It
Make sure children are well hydrated throughout the day and encourage them to have a drink of water before bed. For older children, keeping a water bottle beside the bed can be helpful if they wake up thirsty during the night. This may affect toilet routines.
Bathe them
A lukewarm bath can help lower body temperature and signal that it is time to wind down for sleep. Avoid very cold baths, as these can cause the body to work harder to regulate its temperature afterwards.
A calming bedtime routine combined with a comfortable bath can make falling asleep easier on hot evenings. I recommend a calming routine whatever the weather but it is extra important not to over exert the body in this heat.
Measure it
Experts generally recommend a bedroom temperature of around 16–20°C for children and babies. While this may be difficult to achieve during particularly hot weather, taking steps to improve airflow and reduce heat build-up can make a noticeable difference.
For babies, it is especially important to avoid overheating, as this can increase health risks during sleep.
Don't Overheat them
Check your child before bedtime and during the night if necessary.
Signs they may be too warm include:
Sweating excessively
Flushed cheeks
Damp hair
Rapid breathing
Restlessness
Feel their chest or the back of their neck rather than their hands or feet, which are often cooler naturally.
Good Night, Sleep tight, Don't Let The Bugs Bite
Hot weather doesn't have to mean sleepless nights. By keeping bedrooms cool, choosing breathable bedding, dressing children appropriately, and maintaining good hydration, parents can help their children sleep more comfortably even during the warmest summer evenings.
A few small adjustments to your bedtime routine can make a big difference, helping everyone wake up feeling refreshed and ready for the day ahead.
These tips also help adults!
Love Nanny Kat x
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