Helping Babies & Children Sleep During a Heatwave
Laura Thompson | 1st July 2024 -
Ah, summer! The long days, the sunshine, and for many of us, the dreaded heatwaves. While the warm weather can be a delight, trying to get your baby or child to sleep during a sweltering night can be a nightmare. Fear not! With a few practical tips, you can help your little ones drift off peacefully, even when the mercury soars.
Prepare the Room
The first step in ensuring a good night’s sleep during a heatwave is to prepare the sleeping environment. A cool, comfortable room can make all the difference. To keep the house as cool as possible, (for those of us not lucky enough to have air con!) open the windows first thing to let hot air out and cool air in. Once the sun starts to rise and it is warmer outside close everything up.
Blackout Blinds and Open Windows
Start by closing the curtains or blackout blinds during the day to keep the room from heating up. If it cools down in the evening, open the windows to let the cooler air circulate. If it’s still too warm, consider using a fan. Place a bowl of ice in front of it for a makeshift air conditioner.
When using a fan ensure that it is not directly pointing at your child’s face and keep it oscillating.
Choose Light Bedding
Ditch the heavy duvets and opt for light, breathable bedding. Natural fibres like cotton are ideal as they help wick away sweat and keep the body cool. For babies, a lightweight sleeping bag or even just a nappy can be enough.
Cool the Bed
A neat trick is to place the bed sheets or your child’s pyjamas in the fridge or freezer for a few minutes before bedtime. This can provide a refreshing start to the night, making it easier for them to settle down.
Dress Appropriately
When it comes to dressing your baby or child for bed during a heatwave, less is more.
Light Pyjamas
Opt for loose-fitting, lightweight cotton pyjamas. If it’s particularly hot, a nappy and a light vest or even just a nappy might suffice for babies. Older children can wear a simple cotton T-shirt and shorts.
Stay Hydrated
Hydration is key during a heatwave. Ensure your child drinks plenty of water throughout the day, but be mindful of too much liquid right before bed to avoid nighttime bathroom trips.
Encourage Evening Baths
A lukewarm bath before bed can help lower your child’s body temperature and relax them for sleep. Avoid cold baths, as these can have the opposite effect and make the body work harder to stay warm, increasing overall temperature.
Create a Calm Environment
Keeping bedtime routines calm and soothing is always important, but even more so during a heatwave when discomfort can make children more irritable.
Cool Down Together
After a bath, spend some quiet time together in the coolest part of the house. Read a book or do some gentle activities that don’t involve running around and getting hot.
Soothing Sleep Aids
A cool, damp flannel on the forehead or feet can be very soothing for a hot, restless child. You can also try using a spray bottle filled with water for a light mist to cool them down.
Check for Overheating
Feel your baby’s neck or back to check if they’re too warm. If they’re sweaty or their skin feels hot, they may need to be cooled down more.
Keep the Cot Clear
Ensure that the cot is free of heavy blankets and stuffed animals that can trap heat. A light, breathable mattress sheet is all they need.
Empower Independence
Encourage your older children to take charge of their comfort. Let them help you prepare the room or choose their light pyjamas. This can make them feel more in control and less anxious about the heat.
Nighttime Routine Adjustments
Adjust the nighttime routine to include cooling activities and create an environment that feels like a special, albeit temporary, adventure rather than a struggle against the heat.
Stay Positive and Patient
Remember, this phase is temporary. Stay positive and patient, and reassure your children that the heatwave will pass. Sometimes just acknowledging their discomfort can help them feel better.
With these tips, you can help ensure that your baby or child gets a good night's sleep, even during the hottest nights. It might take a bit of extra effort, but creating a cool, comfortable sleeping environment is well worth it for everyone’s sanity and rest.
