Feeling hot, hot, hot: Managing sleep in a heat wave
Feeling hot, hot, hot: Managing sleep in a heat wave
A lot of children (and adults) find it much harder to sleep in the warmer weather. With the extreme temperatures we have recently experienced, it’s not much wonder that bedtime has felt tougher than usual, if not impossible, some days! You might also notice a change in appetite and behaviour. In our house, it feels like the mood has been regulated with ice lollies on a daily basis.
“My advice - strip off”
In this weather, your baby/infant/toddler will be absolutely fine going to bed in just their nappy. Pyjamas, sleeping bags, duvets are not needed when temperatures soar.
Remember, the optimal sleep environment sits between 16–20°C. Over recent weeks we have seen daytime temperatures rise well above this, even up to 34 degrees and the nights still haven’t cooled down enough to compensate. For us to fall asleep, our body temperature needs to drop – wrapping little ones up during peak summer heat is not only unsafe but it prevents the body cooling down, delays the onset of sleep and will likely result in night wakings and early starts too.
Most of us (sadly) wont have the luxury of air con in our UK homes but there are a few simple, effective ways to manage sleep in the hotter weather.
“The optimal sleep environment sits between 16–20°C”
Top tips for hot weather sleep;
- Keep windows and curtains closed during the day. While blocking the sun out might seem a little gloomy, its one of the most effective ways to keep the sleep environment cool.
- Open everything up in the evening. When the temperature starts to drop (in the evening) open windows and curtains back up, allow the cooler, fresh air in to circulate and reduce the room temperature.
- Use a fan to circulate the air. You don’t need to (and shouldn’t) direct this at your little one, but having a fan on in the room to keep the air moving will help to keep things cooler.
- Increase fluid intake during the day. Staying well-hydrated supports the body’s ability to regulate temperature and can make bedtime more settled.
If your little one is really struggling…
If bedtime has become a battle you don’t have the energy to fight in this weather, or if sleep is completely disrupted compared to normal, remember this is very common. Some children simply find it harder to sleep in hot weather.
“Don’t be afraid to adjust their daytime routine if it helps. If night-time sleep is significantly affected, you can increase daytime sleep to compensate. While most children will adapt, your priority is keeping things manageable for you and your family.”
The high temperatures won’t last forever but if you feel like bedtime battles are never-ending, I can help. Click here to get started.