sleep consultant surrey

5 tips for keeping your family cool at night this Summer

Sleep in summer

We all love Summer, but the hot nights can be tough, and sleep is often affected.

We know that a bedroom temperature of 16-18 degrees helps protect babies against SIDS. Research has also shown that this is the ideal bedroom temperature for for both adults and children. The reason for this is that before we fall asleep, our core body temperature decreases slightly. If we are hot and our body isn’t able to cool down, the chances are that we’ll struggle to get to sleep.

The reality is, there will be nights this Summer when you probably won’t be able to get the bedroom temperature down to 18 degrees by bedtime. This is especially true, if like me, you are in a modern house that has been insulated to the hilt! However, there are steps you can take to keep your family as cool as possible at night. Here are my top five tips:

1) Keep the house cool during the day

As a general rule, keep the bedroom curtains drawn about half way and open the window open if possible so that air can circulate. Also, if you have a loft hatch, open this up if you can. This will help the hot air escape up through the roof!

2) A cool bath 30 minutes before bed

If your toddler is hot and sweaty by the end of the day, give them a cool bath about 30 minutes before bed. This will help bring their core body temperature down so that they are able to drift off a little easier when it’s time for sleep.

3) Dress in lightweight cotton fabrics 

Cotton fabric allows the skin breathe. It won’t stick to the skin, and the fibres wick away sweat, helping us feel more comfortable in the heat. For this reason, your child might be more comfortable wearing a lightweight cotton vest rather than nothing, even on the hottest of nights.

4) Use a summer sleeping bag

Sleeping bags are great for lots of reasons, and if your child is used to wearing one, they might miss it at night if they go without. The gro-company sell 0.5 tog gro-bags which are perfect for the UK Summer months. Fingers crossed that Summer lasts for more than a week this year and you get some use out of it!

5) Use a fan in the bedroom

If you use a fan, position it so that it doesn’t blow directly onto your child. Put it on 30-60 minutes before bedtime so that it can cool the room down before its time for sleep. If it is a particularly hot day, you can try putting a bowl of ice or a large bottle of frozen water in front of it – this will cool the air in front of the fan, which will then get blown across the room. 

Louise is an expert sleep consultant – to book an appointment, visit per profile below or call today.

Louise Goncalves
I provide both online and overnight support to help families get the sleep they need.
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