How to Help Kids Sleep in the Heat

Practical tips for keeping little ones cool and comfortable at bedtime during a heatwave

UK summers are getting hotter, and with that comes the very real challenge of getting children to sleep when the temperature refuses to drop in the evening. Unlike adults who can simply kick off the duvet and open a window, babies and young children rely on us to regulate their sleep environment for them.

Add in the sticky humidity that so often comes with British summers - that heavy, muggy feeling that makes everyone feel sluggish and irritable, bedtime can quickly become a battle. Every child is different, but a few adjustments to their sleep environment can make a real difference, even on the hottest nights.

Here's our guide to keeping little ones cool, calm, and well-rested on warm summer nights.

Why Heat Affects Children's Sleep More Than Adults'

Children - especially babies and toddlers are less able to regulate their own body temperature. They overheat more easily, and they can't always tell us when they're too warm. This makes it extra important to manage the temperature of their room carefully.

The ideal sleep temperature for a baby's room is between 16–20°C. For older children, a slightly warmer room is fine, but anything above 24°C can start to disrupt sleep. A simple room thermometer on the bedside table (or wall) is one of the most useful investments you can make for your child's bedroom.

Adapt But Don't Abandon the Routine

As parents, we know that keeping bedtime consistent in the heat is easier said than done when children are hot and agitated, the usual routine can feel like an uphill battle. Rather than sticking rigidly to the clock, give yourself permission to adapt a little. Keeping the shape of your routine familiar is what matters most: a wind-down sequence your child recognises will still do its job, even if it starts a bit later than usual.

A bath, pyjamas, a story, bed - those familiar steps are still your friend. A few small summer tweaks can make them more comfortable:

• A lukewarm bath (not cold) to gently bring body temperature down before bed
• Lighter pyjamas or just a vest instead of a full sleepsuit for babies
• A calm, quiet story rather than anything too exciting -  save the action-packed ones for cooler nights
• Switching off screens an hour before bed, since blue light makes it harder for little ones to wind down

If your child is still too wound up to start the routine, don't force it. Instead, try the "golden hour", a simple but effective concept where you dedicate at least 20 minutes to being fully present with your child, letting them lead the activity. It's a brilliant way to help children emotionally regulate and ease gently towards sleep. Read our golden hour blog post to find out more.

Keep the Bedroom Cool During the Day

The best way to manage a warm bedroom at night is to start during the day. Keep curtains and blinds closed in your child's room during the hottest part of the afternoon to stop the sun from heating it up.

Around an hour or two before bedtime, open the windows to let cooler evening air circulate. If you can open windows elsewhere in the house too, you'll create a through-draft that will help to clear the heat much more quickly. Once the sun has gone down, you can open the blinds too.

If your child's room stays particularly warm, a small fan can help circulate the air. Place it out of reach of little ones, and never position it blowing directly onto a baby.

Choose the Right Bedding

Summer is the perfect time to reassess what your child is sleeping with. If they're still under a standard 10-tog duvet in July, it's time for a lighter option.

For babies and toddlers: a lightweight, 1-tog sleeping bag is ideal in very warm weather or remove bedding all together with just a nappy and a vest.

For older children: swap to a 4.5-tog summer duvet, or simply a lightweight cotton sheet or sheet. Our children's duvets and pillows include seasonal options to suit warmer months.

Whatever your child sleeps under, the fabric matters enormously. Natural fibres like cotton and linen breathe much better than synthetic materials. Cotton is soft against children's skin, allows air to circulate, and doesn't trap heat the way polyester does  which can leave little ones feeling clammy. Look for 100% cotton bedding wherever possible, and opt for lighter colours, which absorb less heat.

Light, Breathable Nightwear

The same logic applies to pyjamas. In warm weather, a lightweight cotton vest and shorts (or just a nappy for babies) is often the most comfortable option. Avoid full-length sleepsuits in polyester or fleece, which trap heat against the skin.

For toddlers and young children who like to feel cosy at bedtime but tend to overheat, a short-sleeved cotton onesie or loose pyjama set in a thin fabric is a great middle ground.

Make the Room Feel Calm and Sleepy

Bright evenings in summer can make it harder for children to settle, especially younger ones who are used to going to bed in the dark. This is where blackout blinds really earn their keep - not just for blocking heat, but for maintaining that dark, cave-like environment that helps children's brains recognise it's time to sleep and build up melatonin.

Keep the bedroom environment as peaceful and quiet as possible. If there's noise from outside - garden parties, traffic, or general summer evening sounds a white noise machine can help younger children tune it out.

Hydration at Bedtime

Make sure your child has had a good drink of water before bed, and leave a small cup or bottle within reach on their bedside table so they can sip if they wake in the night. Toddlers and young children can dehydrate more quickly than adults in warm weather, and thirst in the night can be an easy one to address without them having to wake you fully. Having this on hand during the bedtime routine can also avoid delay tactics which often increase during warmer weather, for more information on how to beat delay tactics read our bedtime battles blog post.  

A Cool-Down Trick That Works

Running cool (not cold) water over the wrists and the backs of the knees before bed can help to lower body temperature quickly - the skin is thinner here, so the blood cools down faster. It's a simple trick that works for children and adults alike, and can be incorporated into the pre-bed bathroom routine as a fun, calming activity.

A small spray bottle of cool water on the bedside table is also useful for a light mist over the arms and legs and can work wonders if a child wakes in the night feeling warm.

A Note on Bed Height

We all know heat rises, so the higher up in a room, the warmer it tends to be. If your child is in a high sleeper or top bunk it could be worth creating a temporary floor bed. Our bed in a bag pull out beds provide a comfy temporary bed that can quickly be pulled out on warmer nights for a naturally cooler sleep environment during summer months.

Quick Reference: Summer Bedtime Checklist for Kids

• Close blinds and curtains during the afternoon to keep the room cool
• Open windows about an hour before bedtime to let in cooler air
• Run a cool (not cold) bath before bed
• Dress your child in lightweight, natural-fibre nightwear
• Switch to a lighter-tog sleeping bag or summer duvet
• Use 100% cotton bedding
• Keep a cup of water on the bedside table
• Keep the bedtime routine consistent — routine is calming, especially in the heat
• Use blackout blinds to keep the room dark, which helps sleep come more easily

Try a cool mist on wrists and backs of knees before bed.

The Right Sleep Environment Makes All the Difference

We can’t promise these tricks will cure the discomfort of the warm summer evenings but the right bedding, the right nightwear, and a slightly adapted but familiar routine should provide a bit more comfort.

If you're looking to update your child's sleep setup for summer, explore our range of children's beds and mattresses, lightweight bedding, and sleeping bags - all designed with children's comfort and safety in mind.

Here's to cooler nights and sweeter dreams. 🌙