Hot Nights, Broken Sleep: How to Help Your Baby Rest in the Heat
Warm weather is lovely for play dates and paddling pools, but when the temperature climbs, it can seriously disrupt your baby’s sleep.
Babies are particularly sensitive to heat. Their bodies can’t regulate temperature like adults yet, and even a few degrees warmer can make naps shorter, bedtimes longer, and nights more wakeful.
Here’s how to help your little one sleep more comfortably when it's hot, with gentle, practical tips that make a difference.
Why Hot Weather Disrupts Baby Sleep
High temperatures make it harder for babies to fall and stay asleep. Heat interferes with the body’s natural drop in temperature needed for restful sleep. Combined with longer daylight hours and more disrupted routines, summer sleep can start to feel like a battle.
How to Help Your Baby Sleep Better in the Heat…
1. Keep the Sleep Space Cool
Use blackout blinds or curtains during the day to block out heat.
Open windows during the cooler parts of the day (early morning and evening).
Use a fan safely — placed well away from baby or angled indirectly.
2. Dress Appropriately for Sleep
Stick to natural, breathable fabrics like cotton.
On very warm nights, a nappy alone may be enough.
Otherwise, a short-sleeved bodysuit or vest is a good choice.
For sleeping bags, opt for a low tog (i.e. 0.5) or none at all if it's really warm.
Check baby’s chest or the back of their neck. If it feels hot or clammy, remove a layer.
3. Offer Cooling at Bedtime
A lukewarm (not cold) bath before bed can help bring their body temperature down.
Keep bedtime routines calm and low-energy to help baby settle more easily.
Offer extra fluids as needed to help your baby stay hydrated.
4. Adjust Nap Times and Environment
Move naps slightly earlier if baby seems overtired or if the room gets too hot later in the day.
Nap them in the coolest part of the house if possible, even if it’s not their usual sleep space.
Motion naps in the pram or carrier indoors can also help if settling is difficult.
5. Expect Some Disruption
If naps are shorter or nights more broken, it’s completely normal.
Contact naps or more support overnight won’t undo your progress — they’re just a response to the environment.
Keep routines gentle and responsive, and sleep will begin to settle again as the temperatures ease.
Hot weather can throw even the calmest routines off track. But it doesn’t mean everything is unraveling… it’s just a temporary shift while your baby adapts. With a few simple tweaks, you can keep sleep on track without stress.