How to Keep Your Baby Cool at Night in Hot Weather
The sun is shining, the days are glorious and everyone around you seems to be loving the summer. But if you have a baby who is struggling to sleep in the heat, summer can feel less like a celebration and more like a whole new sleep challenge you were not prepared for. The good news is that with a few simple adjustments, you can help your baby sleep safely and comfortably even on the warmest nights. Here is everything you need to know.
Why does heat affect baby sleep?
Babies are much less able to regulate their own body temperature than adults. They cannot sweat as efficiently, they cannot kick off their covers or adjust their clothing and they cannot tell you they are too hot. This makes them particularly vulnerable to overheating, which not only disrupts sleep but is also a significant safe sleep concern.
The Lullaby Trust recommends that the ideal room temperature for a sleeping baby is between 16 and 20 degrees celsius, with 18 degrees being the sweet spot. In summer, particularly during a heatwave, keeping a room within this range can feel almost impossible without some careful planning.
Signs your baby is too hot at night
Before we get into solutions it is worth knowing what to look for. Your baby may be too hot if they are sweating, have damp hair, feel hot to the touch on their chest or back of the neck, seem restless and unsettled, have flushed cheeks, or are waking more than usual.
The back of the neck is the most reliable place to check your baby's temperature. If it feels hot and sweaty, your baby needs cooling down.
How to keep your baby cool at night in hot weather
Get the room as cool as possible before bedtime
During the day keep curtains and blinds closed to block out the heat of the sun. Open windows in the evening once the outside temperature drops below the indoor temperature to let cooler air in. Getting the room as cool as possible before your baby goes to sleep gives you the best possible starting point.Use a fan strategically
A fan can make a real difference to room temperature but never point it directly at your baby. Instead position it so it circulates the air in the room without blowing directly onto your little one. Some parents find that placing a bowl of ice or cold water in front of the fan helps cool the air further.Dress your baby appropriately
In hot weather your baby may need far less clothing than usual at night. A nappy and a light vest may be all they need. Use the Lullaby Trust tog guide as a reference but always check your baby during the night and adjust accordingly. It is better to check and find they are comfortable than to leave them overheating.Use lightweight bedding or a low tog sleeping bag
A 0.5 tog sleeping bag is ideal for very warm nights. If you do not have one, a light muslin swaddle or a thin cellular blanket can work well. Avoid thick or heavy bedding in hot weather even if your baby seems unsettled.Cool your baby down before bed
A lukewarm bath before bedtime can really help bring your baby's temperature down gently before sleep. Avoid cold baths as these can cause the body to respond by generating more heat. Lukewarm is the key word here.Keep them hydrated
Breastfed babies may want to feed more frequently in hot weather as breast milk adjusts to provide more fluid. Formula fed babies can be offered small amounts of cooled boiled water in addition to their usual feeds. Staying hydrated helps your baby regulate their temperature more effectively.Consider where your baby sleeps
Heat rises, so if your baby sleeps upstairs their room may be significantly warmer than the rest of the house. If you have a ground floor room that is cooler it may be worth temporarily moving their sleeping space during a heatwave. Always make sure wherever they sleep meets safe sleep guidelines.
What about blackout blinds in summer?
Blackout blinds are brilliant for blocking out early morning light but in very hot weather they can also trap heat in the room. The key is to use them during the day to keep the sun out but open the window in the evening to let cooler air circulate once the outside temperature drops. We cover this in more detail in our blog on whether blackout blinds make a baby's room too hot in summer.
Safe sleep in hot weather
It is really important to remember that the safe sleep guidelines do not change in hot weather. Your baby should always sleep on their back, on a firm flat surface, in their own sleep space. Never be tempted to bring your baby into your bed because you are worried about the heat as this carries its own risks. Instead focus on cooling the room and dressing your baby appropriately.
The Lullaby Trust has brilliant guidance on safe sleep in hot weather and I always recommend families refer to their advice alongside any support I provide.
When hot weather disrupts your baby's sleep routine
Even with all of these measures in place, very hot nights can still disrupt your baby's sleep. If your little one is waking more than usual during a heatwave, try not to panic. A few difficult nights during extreme heat are normal and things will usually settle back down once temperatures drop.
If you find that your baby's sleep does not improve once the weather cools, or if the heat has kicked off a more significant sleep regression, that is a sign that there may be other factors at play worth looking at properly.
Ten years as a Norland nanny and 17 years working with babies and families means I have helped countless families navigate summer sleep challenges. If you need some support getting things back on track, I would love to help.
My Sleep MOT at £98 is a brilliant place to start if you just need an hour to talk things through. Or if you are ready for a full bespoke sleep plan, daily WhatsApp support and follow up calls over two to three weeks, my Night Night by Zoom package at £349 gives you everything you need.
Summer should feel like a joy, not another sleep challenge to survive. With the right support it absolutely can be.
