As we go through one of the hottest summers in recent memory, bedtime may be causing issues for you and your little one. Therefore, I have collated a list of common issues the hot weather can cause with sleep and how to tackle them for better rest all round.
1. Light
While the bright summer evenings make a welcome change from the gloomy winter months they can through a spanner in the works when it comes to bedtime. If you haven’t already, consider investing in some blackout blinds. Ensure you follow the installation instructions carefully or consider having them professionally fitted – if they are installed incorrectly light will seep in. If you can see your hand in front of your face in the room it is too bright. Light disrupts our circadian rhythm, and can be confusing for your little one if they are used to going to bed in the dark.
2. Heat
Your babies bedroom should ideally be between 16-20C at bedtime. This can be difficult to achieve in high temperatures. A room thermometer such as a GroEgg should be used to check the temperature at bedtime. If your house is particularly hot or the heat is causing major issues it may be worth looking at portable air conditioning units. These can be quite expensive but could also be used around the house in the day if you are really struggling with the heat. A fan can also be used to circulate air, though this should not be aimed directly on your child. You can also leave the bedroom door and windows open to allow air to circulate.
3. Dressing for bed
If the room is over 20C, check a dressing guide to ensure you are dressing your little one appropriately. If your child is under 12 months sleeping bags should be used instead of loose blankets. A lower tog blanket will likely be needed for the warmer months. Most sleeping bags will have a chart to refer to advising what your child should wear at each temperature. Follow this guide after checking the temperature before bedtime.
In very hot weather, it may be best to put your little one to sleep without a sleeping bag. Ensure that you are dressing baby in breathable 100% cotton clothing. If your child is over 12 months and you are using loose blankets or a duvet, swap these for a thin sheet or muslin blanket. Loose bedding should not be used for children under 12 months.
4. Noise
If you are leaving the windows open due to the heat you may find that outside noises are keeping your little one awake. Try playing some white noise to muffle these sounds and create familiarity for your little one.
5. Thirst
We all wake up more in the heat for a drink, and our children are no exception. Breastfed babies do not need any water until they’ve started eating solid foods, but will likely want to feed more frequently. Your breastmilk will adjust to have a higher water content when the weather is hot – the human body is amazing!
For formula fed little ones under 6 months, some extra water may be required. This should be boiled and cooled, and only small amounts should be given so your baby doesn’t fill up on water instead of milk. Continue offering milk through the night as usual, do not replace with water. For older children who are drinking water regularly alongside solid foods, consider leaving a bottle or straw cup of water with a few ice cubes in their cot or bed with them (ensuring the lid is on tightly to avoid leaks!). This way if they wake in the night they can help themselves to a cool drink.
I hope these tips help you and your little one to achieve more blissful sleep! Have you been struggling to get your child to sleep in the heat? Have I missed any of your favourite tips or tricks?
If so then my sleep services can offer the perfect solution. As a child and newborn sleep specialist I can work with you to create a sleeping solution that meets your needs. Visit my Sleep Services page and contact me today to find out more.
