Infant and child sleep consultant Kathleen Garwood, from Sleep Easy, offers practical advice to help give your children a good night’s sleep during the hot summer weather
The hot weather is finally here! And while it is hard to say how long it will stick around for, it is always good to know how to keep your young children cool at night to aid a good night’s sleep.
During the day parents generally know how to keep their little ones from overheating. Avoiding the sun during the middle of the day, lots of water play and plenty of water and ice pops to keep hydrated! But once bedtime comes, it is a whole other kettle of fish. As a local children’s sleep expert I have devised a list of my top tips to keep your little one comfortable and safe during the night:
Ventilate their room
The best way to do this is to open all the windows but keep the curtain mostly drawn. This will create an airflow through your house and prevent the heat from the sun warming up your rooms. Heat rises so ventilating the top of your house is a necessity in the hot weather. If you have a loft hatch it is also a good idea to open it so that the warm air has somewhere to go.
Dress your baby appropriately
Babies can not regulate their own temperatures so it is important to keep an eye on them and look out for any signs of overheating. If their neck or head is sweaty, they are hot. Monitor the temperature in your child’s bedroom. The temperature will drop overnight but all houses and rooms will be different. Using a room thermometer is the most effective way to monitor this.
As a general rule, anything over 25°C will mean you baby or child needs nothing but a short sleeve vest. 20-24°C they can have light cotton pyjamas or a short sleeve vest and 1 tog sleeping bag. I recommend checking on your child more often than usual so that you can add or remove layers as needed.
Use a fan appropriately
Fans are a great way to circulate the air in your child’s room. Teamed with a frozen bottle of water or bowl of iced water placed in front of the fan, they will cool the air temperature down. However, be mindful of the positioning of the fan. Do not aim it at your child or they will become too cold. Instead have it oscillating around the room.
Cool them down
Giving them a lukewarm bath before bed will help to bring down their body temperature and relax them before bedtime. Do not make it too cool but cooler than a normal bath. If your child is very hot during the night you can also use a cool flannel to cool them down. Place it on the back of their neck for a few minutes.
Keep them hydrated
Babies and children will need more fluid intake during heat waves. If your child is still exclusively breastfed, they will get all the hydration they need through their feeds but be prepared that they may want feeding more than usual. So if your good sleeper goes from one night feed to three for a few days, don’t worry, It won’t last forever! If your child is having water then offer it to them through the night for any wakings and make sure they drink plenty in the day. Monitor how often they are going to the toilet. A child wearing nappies should have a minimum of four wet nappies a day.
Most importantly, try to keep your child out of the heat of the day where possible and monitor for signs of heat exhaustion. For little ones, the best way to do this is with a thermometer or placing your hand on the back of their necks. Of course, they will want to enjoy the sunshine which is fine but just monitor it and limit their exposure to ensure they keep happy and safe.
For more help and advice or to find out about bespoke sleep training packages, contact me at Sleep Easy. Infant & Child Sleep Consultant Bristol – Sleep Easy Consultant or follow me in social media Instagram @sleep_easy_uk and Facebook @sleep easy consult