As soon as the temperature starts to rise, my inbox fills with messages from exhausted parents:

“My baby won’t nap.”

“My toddler is waking at 5am.”

“Do I need to wake them to give them water?”

“How do I dress them at night?”

If your little one’s sleep has suddenly become a little more challenging during the warmer weather, please know that this is completely normal.

Heat affects all of us. We can feel uncomfortable, restless and wake more frequently during the night, and our little ones are no different.

The good news? A few simple adjustments can make a huge difference.

First Things First: Don’t Panic About a Few Bad Nights

One of the biggest mistakes I see parents make during a heatwave is assuming their child’s sleep has suddenly “fallen apart.”

It hasn’t.

When temperatures soar, sleep often becomes lighter and more fragmented. Your baby may wake more frequently, take shorter naps or struggle to settle at bedtime.

This doesn’t mean your sleep foundations have disappeared.

It simply means your child is human.

Try to think of sleep during a heatwave as damage limitation rather than perfection. Focus on keeping everyone safe, comfortable and as well-rested as possible.

Understanding the Ideal Sleep Temperature

The recommended room temperature for babies is often quoted as between 16°C and 20°C.

But what happens when it’s 28°C outside?

Many parents become anxious when they see the nursery thermometer climbing higher and higher.

The reality is that we cannot always control the room temperature, particularly in the UK where most homes don’t have air conditioning.

Instead of obsessing over the number on the thermometer, focus on:

Appropriate clothing
Good airflow
Hydration
Monitoring your child rather than the room

Remember: a comfortable baby is far more important than a perfect temperature reading.

How to Keep Bedrooms Cool

Close Curtains and Blinds Early

One of the simplest and most effective tricks.

Keep curtains, blinds and windows closed during the hottest part of the day to stop heat building up inside.

Think of it like keeping the sun out of your house rather than trying to remove the heat later.

Open Windows at Night

Once the outdoor temperature begins to drop, open windows to encourage cooler air to circulate.

If safe to do so, create a cross-breeze by opening windows on opposite sides of the house.

Use Fans Safely

Fans can be incredibly helpful.

However:

Never point a fan directly at a sleeping baby.
Position it across the room.
Ensure cables are inaccessible.
Use it to circulate air rather than blast cold air onto your child.

Many parents also find that a fan near an open window helps pull cooler evening air into the room.

Freeze Bottles of Water

Place frozen bottles of water in front of a fan.

As the air passes over the ice, it can create a simple cooling effect.

It won’t replace air conditioning, but every little helps.

Dressing Your Baby for Sleep

This is probably the question I get asked most.

Newborns and Young Babies

If the room is very warm:

Short-sleeved vest only
Nappy only
Lightweight sleep sack if appropriate

The key is to monitor your baby rather than follow a chart rigidly.

Check:

Chest
Back of neck

Avoid checking hands and feet as these are often naturally cooler.

If your baby feels sweaty or hot on their chest, remove a layer.

Older Babies and Toddlers

Many toddlers are perfectly comfortable sleeping in:

Lightweight pyjamas
A vest
Or simply a nappy

Don’t worry if they kick off blankets.

Many children naturally regulate their temperature by uncovering themselves.

Hydration Matters

Babies Under 6 Months

Breastfed babies generally do not need additional water.

Instead:

Offer feeds more frequently.
Follow your baby’s cues.

Formula-fed babies may also feed more often during hot weather.

Babies Over 6 Months and Young Children

Offer water regularly throughout the day.

A useful tip is to encourage little drinks often rather than trying to get them to drink large amounts in one go.

Think:

Water-rich fruit
Ice lollies
Watermelon
Cucumber
Strawberries

Hydration starts during the day, not at bedtime.

Why Naps Often Go Wrong During Hot Weather

Heat makes it harder to fall asleep and stay asleep.

This means:

Longer settling times
Shorter naps
More overtiredness

If naps are becoming difficult:

Don’t immediately assume your schedule is wrong.

Ask yourself:

“Could my child simply be too warm?”

Be Flexible with Sleep

This is where many parents struggle.

They become determined to maintain the perfect routine despite difficult conditions.

Sometimes flexibility is the answer.

During a heatwave:

Contact naps are okay.
Pushchair naps are okay.
Car naps are okay.
Earlier bedtimes are okay.

A well-rested child who slept in less-than-perfect circumstances is often preferable to an exhausted child who missed their nap entirely.

Early Morning Waking

Unfortunately, heatwaves and early rising often go hand in hand.

Bedrooms heat up throughout the day and can remain warm overnight.

Then at 4:30am or 5:00am:

Birds start singing.
Light begins entering the room.
Children wake.

To help:

Use blackout blinds.
Keep windows open overnight if safe.
Consider a fan to improve airflow.
Maintain your usual response to early waking.

Try not to start the day simply because the sun has.

What About Sleep Sacks?

Parents often ask whether they should stop using sleep sacks altogether.

Not necessarily.

Many brands offer:

0.2 TOG
0.5 TOG

summer-weight options.

However, if your child is comfortable in lighter clothing without a sleep sack, that is absolutely fine too.

Comfort should always guide the decision.

Signs Your Child May Be Too Hot

Watch for:

Sweaty hair
Damp clothing
Flushed cheeks
Rapid breathing
Restlessness
Difficulty settling

If you’re unsure, feel their chest or upper back.

This gives a much more accurate indication than hands or feet.

A Note for Sleep Training Families

If you are currently working on independent sleep skills, don’t abandon everything at the first sign of warm weather.

At the same time, recognise that heat can make sleep harder.

You may need:

A little more reassurance
Slightly more support
More patience

Progress is rarely linear, and a heatwave is not the time to judge how well things are going.

My Final Thoughts

The goal during a heatwave is not perfect sleep.

The goal is keeping your child safe, comfortable and reasonably well-rested.

Some naps may be shorter.

Bedtime may be a little later.

You may need to lean on the pushchair, contact naps or an earlier bedtime for a few days.

And that is absolutely okay.

Just like adults, our little ones find hot weather challenging. With a few simple adjustments and a little flexibility, sleep usually returns to normal as temperatures begin to fall.

Be kind to yourself, lower expectations slightly and remember:

This is a season, not a setback.