Warm summer evenings can be lovely until it is time for bed…

When your child’s bedroom has been heating up all day, bedtime can quickly become sweaty, unsettled and frustrating. Babies may wake more often, toddlers may struggle to settle, older children may complain that they are too hot, and teenagers may find it even harder to switch off after a long day.

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How to help your child sleep in hot weather

To help children sleep in hot weather, keep curtains or blinds closed during the day, open windows only when the air outside is cooler, reduce bedding and nightwear, use a fan safely to circulate air, keep your child hydrated and hold onto a calm bedtime routine. For babies, always follow safer sleep guidance and avoid loose duvets, pillows or heavy bedding.

The good news is that you do not need air conditioning or expensive cooling equipment to make a difference. A few simple changes to the bedroom, bedding, clothing and bedtime routine can help children sleep more comfortably during hot weather.

Why is it harder for children to sleep when it is hot?

Our body temperature naturally drops as we prepare for sleep. A hot bedroom can interfere with that process, making it harder to fall asleep and more likely that your child will wake overnight.

Children can also become uncomfortable more quickly than adults. Babies are particularly vulnerable to overheating, which is why safer sleep advice around room temperature, clothing and bedding is so important.

Older children and teenagers may be better at telling you they are too hot, but that does not mean they will automatically make helpful choices. Bright screens, gaming equipment, caffeine/sugar and late summer evenings can all make sleep harder.

How hot should a child’s bedroom be?

For babies, The Lullaby Trust recommends a room temperature of 16 to 20°C where possible. Babies who become too hot have a higher risk of sudden infant death syndrome, so it is important to avoid overheating and check that your baby is not hot or sweaty. In fact, it’s an ideal range for all children and most adults.

In real life, especially in the UK with a lack of AC units coming as standard, many homes will go above 20°C during very hot weather. If you cannot keep your baby’s room within this range, focus on reducing layers, improving airflow and checking your baby’s temperature by feeling their chest or the back of their neck, rather than their hands or feet.

For toddlers, school-aged children and teenagers, there is not one perfect room temperature that every family must achieve. The aim is to make the room as cool, dark and comfortable as possible.

How to cool down your child’s bedroom before bedtime

Start cooling the room before bedtime. During the hottest part of the day, keep curtains or blinds closed, especially on windows that get direct sun in the afternoon and evening. If it is hotter outside than inside, keeping windows and blinds closed during the day will help stop more heat coming in.

Once the temperature drops in the evening, open windows if it is safe to do so and try to create airflow through the house.

You can also:

• Open internal doors to help air move through the home.
• Turn off unnecessary lights, televisions, games consoles and computers.
• Strip down the bed and remove unnecessary blankets, cushions and cuddly toys!
• Use a fan to circulate air (keep the head of the fan moving rather than static).
• Let your child sleep in a cooler room temporarily if their bedroom is too hot.
• Consider a downstairs ‘sleep space ‘camp out’ during a heatwave, as upstairs rooms often stay warmer.

If your child’s room is warm and bright in the early morning, blackout blinds can also help reduce early morning waking. This is especially useful for children who are already sensitive to light or prone to waking very early.

What should babies wear to sleep in hot weather?

Babies should not sleep under a duvet or loose quilt. Use either lightweight bedding that is firmly tucked in below shoulder height, or a well-fitting baby sleep bag that is suitable for the room temperature.

As a general guide, NHS baby safer sleep advice gives the following sleep bag tog ratings:

Room temperature	Baby sleep bag tog
16 to 20°C	2.5 tog
20 to 24°C	1.0 tog
24°C+	0.2-0.5 tog/Just a nappy

Always check the individual sleep bag manufacturer’s guidance too, as recommendations can vary slightly depending on the product.

If your baby is hot or sweaty, remove one or more layers. In very warm weather, your baby may only need a nappy.

Check your baby’s chest or the back of their neck, rather than their hands and feet. Babies’ hands and feet often feel cooler than the rest of their body, so they are not the best guide.

What bedding is best for toddlers and older children in summer?

Toddlers and older children may be more comfortable with a lightweight duvet, cotton sheet or empty duvet cover during summer.

For children who use a duvet, a lightweight duvet of around 2.5 to 4.5 tog is often suitable in warmer weather. But tog ratings are only part of the picture. Some children naturally run warmer than others, and some bedrooms heat up more than others.

During very warm weather, your child may be more comfortable using:

• A cotton sheet.
• An empty duvet cover.
• A thin summer blanket.
• No covering for part of the night.

For toddlers who still move around a lot in bed, a correctly sized toddler sleeping bag can still be useful if it is the right tog for the room temperature. Use the baby tog guide above.

Avoid heavy duvets, weighted blankets and lots of cuddly toys in the bed during hot weather, as these can all trap heat.

Can children sleep with a fan on?

Yes, a fan can be helpful in hot weather, but it needs to be used sensibly.

A fan will not dramatically lower the temperature of the room, but moving air can help the body feel cooler and make sleep more comfortable.

For babies and younger children, keep the fan and cable completely out of reach. Do not aim the fan directly at your child. Point it across the room or use an oscillating setting instead.

Top tip: fans can quickly collect dust, so clean them regularly, especially if your child has asthma, eczema or allergies.

Should children sleep with the window open?

An open window can help if the air outside is cooler than the air inside, especially in the evening and overnight.

However, safety comes first. Think about:

• Whether the window can be opened securely.
• Whether your child can reach the window.
• Whether a younger sibling could climb near it.
• Traffic noise.
• Pollen levels.
• Air pollution.
• Security.

For younger children, window restrictors may be needed.

Does sleeping naked help children sleep better?

For older children and teenagers, sleeping naked may feel cooler, but it is not always better for sleep.

Lightweight cotton pyjamas can absorb sweat and may feel more comfortable than sleeping with sweaty skin against the sheet. Loose cotton shorts and a T-shirt, a nightie, or just underwear may all be reasonable options depending on your child’s age, comfort and privacy.

For babies, think in terms of safe layers rather than “sleeping naked”. In very warm weather, a baby may sleep in only a nappy if the room temperature and their body temperature suggest they need fewer layers.

Should children have a cold shower before bed?

A cool or lukewarm bath or shower can help children feel fresher before bed.

Avoid making it cold. A very cold bath or shower can feel uncomfortable and may make some children more alert rather than sleepy.

For younger children, a short lukewarm bath can still form part of the bedtime routine. For older children and teenagers, a quick shower can help remove sweat and make bedtime feel more comfortable.

Keep children hydrated during the day

Encourage regular drinks throughout the day, rather than relying on lots of water at bedtime.

Water is usually the best choice. Breastfed babies should feed more frequently in hot weather, and formula-fed babies may also need more frequent feeds. Follow NHS guidance if you are unsure.

For older children, keep a drink of water nearby overnight if needed.

Try to avoid large drinks right before bed if your child is toilet trained and likely to wake needing a wee. For teenagers, also watch caffeine in fizzy drinks, iced coffee, energy drinks and some teas, as this can make sleep worse.

Energy drinks are especially unhelpful for teenagers who are already tired after a poor night. They may temporarily mask tiredness, but they can make the next night’s sleep harder.

Keep the bedtime routine calm and familiar

Hot weather often disrupts routines. Children stay outside later, bedrooms feel uncomfortable, and school holiday bedtimes can start creeping later and later.

A bit of flexibility is fine, but try not to abandon the routine completely.

For babies and toddlers, keep the same order of events where possible, such as bath, pyjamas, story, feed or cuddle, then bed.

For school-aged children, keep the wind-down predictable and calm.

For teenagers, the routine may look more independent, but they still benefit from a clear transition between being busy, social or online and actually going to sleep.

During hot weather, the bedtime routine might include:

• A cool or lukewarm bath or shower.
• Lightweight pyjamas.
• A drink of water.
• Curtains closed to keep the room dark.
• A fan safely positioned.
• A story, audiobook, calming music or quiet reading.
• Screens away before sleep where possible.

You may need to accept that sleep is not perfect during a heatwave. But keeping the bones of the routine helps everyone return to normal once the weather cools.

If bedtime is already becoming a battle, hot weather can make things worse. A child who is overtired, sweaty and frustrated is going to find it even harder to cooperate. In that case, it can help to keep your expectations realistic, bring bedtime slightly earlier if your child is exhausted, and focus on keeping the routine calm rather than perfect.

Reduce light as well as heat

Summer sleep is not only affected by temperature. Bright evenings and early sunrises can also shift your child’s body clock.

Blackout blinds or curtains can help, particularly for babies, toddlers and early risers. Older children and teenagers may also sleep better when the room is properly dark.

Screens add another layer of light and stimulation. This matters most for older children and teenagers, but even younger children can become more alert after evening screen time.

If screens are part of family life, try to move them earlier in the evening during hot weather rather than letting them become the final step before sleep.

Avoid risky heatwave sleep hacks

Some online cooling hacks are not worth the risk.

Avoid:

• Draping wet towels over electric fans.
• Placing bowls of water where they could spill near plugs or electrical items.
• Freezing hot water bottles unless the manufacturer says this is safe.
• Putting ice packs directly against a child’s skin.
• Using loose bedding, pillows or sleep positioners for babies.

A cool flannel on the forehead or back of the neck can be a safer and simpler option for older children and teenagers.

When hot weather becomes more than a sleep problem

Most hot-weather sleep disruption is uncomfortable but temporary. However, children can become unwell in hot weather.

Watch for signs such as:

• Dizziness.
• Headache.
• Nausea.
• Unusual tiredness.
• Excessive sweating.
• Pale, clammy skin.
• Fast breathing.
• Confusion.
• A very high temperature.
• Fewer wet nappies or weeing less often.

Move your child somewhere cooler, encourage fluids and seek medical advice if you are worried. Confusion, collapse, seizures, difficulty breathing or a child who is hard to wake needs urgent medical help.

Children with medical conditions, disabilities or medications that affect hydration or temperature regulation may need individual advice from a healthcare professional.

Hot weather sleep FAQs

How can I cool down my child’s bedroom?

Close curtains or blinds during the day, especially on sunny windows. If it is hotter outside than inside, keep windows closed until the outdoor temperature drops. In the evening, open windows safely if you can, use a fan to circulate air and turn off unnecessary electronics.

How do I keep my baby cool at night?

Aim to keep the room as cool as possible, use a room thermometer, reduce clothing and bedding layers, and check your baby’s chest or the back of their neck to see if they feel hot or sweaty. Do not use duvets, pillows, loose quilts or sleep positioners for babies.

What should my baby wear to sleep in hot weather?

Use fewer layers and choose a sleep bag tog that matches the room temperature. In very warm weather, your baby may only need a nappy. Always check your baby’s body temperature by feeling their chest or the back of their neck.

What tog sleeping bag should my baby wear in summer?

For babies, NHS guidance suggests 1.0 tog for warmer rooms of around 20 to 24°C and 0.5 tog for hot rooms of around 24 to 27°C. A 2.5 tog sleep bag is usually for standard room temperatures of around 16 to 20°C.

What tog duvet is best for children in summer?

For older children using a duvet, around 2.5 to 4.5 tog is often suitable for summer. During very warm weather, a cotton sheet or empty duvet cover may be enough. Babies should not sleep under a duvet.

Is it bad for children to sleep with a fan on?

No, a fan can be helpful, but do not aim it directly at your child. Keep fans and cables out of reach of babies and young children, make sure the fan is stable, and clean it regularly to reduce dust.

Should children sleep with the window open?

Only if it is safe and helpful. An open window can cool the room when the air outside is cooler, but think about security, window safety, pollen, noise and pollution.

Does sleeping naked help children sleep better?

It may help some older children and teenagers feel cooler, but lightweight cotton nightwear can also help absorb sweat. For babies, the focus should be on safe layering, and in very warm weather they may sleep in only a nappy.

Is it better for children to sleep upstairs or downstairs in hot weather?

Downstairs rooms are often cooler because heat rises. If your child’s bedroom is very hot, a temporary sleep space in a cooler room may help, as long as it is safe and suitable for their age.

Should I give my child extra water at night?

Older children can have water available overnight. Babies may feed more often in hot weather.

Why does my child wake more in hot weather?

Hot weather can make it harder for the body to cool down for sleep. Your child may wake because they are sweaty, thirsty, uncomfortable or because the room becomes lighter earlier in the morning.

Should I let bedtime be later during a heatwave?

A little flexibility is fine, especially if the bedroom is still very hot. But try not to let bedtime drift too far. Keeping the bedtime routine and morning wake-up time broadly consistent helps sleep return to normal once the weather cools.

When should I worry about my child in hot weather?

Seek medical advice if your child seems unusually drowsy, confused, dizzy, very hot, is breathing fast, is not drinking, has fewer wet nappies or is weeing much less than usual. Call for urgent help if your child is hard to wake, has a seizure, collapses, has difficulty breathing or you are seriously worried.

A final word

Hot weather can make children’s sleep messy for a few nights. That does not mean your child has suddenly developed a serious sleep problem.

Focus on the basics: block heat during the day, improve airflow when the temperature drops, reduce bedding and clothing, keep your child hydrated, and hold onto a calm bedtime routine.

Once the weather cools, gently return to your usual bedtime rhythm rather than letting a temporary heatwave routine become the new normal.

Still need some help?

I’m here to help! I can tailor advice and plans to your family and situation, working with children up to the age of 16.

I can help establish good sleep bedtime habits and provide tips on how to cope with inevitable nighttime disruptions.

Have a look at my sleep consultant packages or directly get in touch.