A sleep expert has shared his top tips to help children drift off during hot weather as the UK prepares for a mini heatwave.
Warmer temperatures can make sleeping conditions more uncomfortable, leading to greater difficulty in achieving a good night’s rest.
And it can prove even more difficult for parents with children who struggle to adapt to a more unpleasant sleeping environment.
Ashley Hainsworth, from kids beds and bunk beds specialists Cuckooland, said: “It’s not always easy to ensure children have a restful night’s sleep at the best of times, and hot weather can make it even more difficult.
“Warmer temperatures means our bodies use more energy to regulate their core temperatures, and this can affect the quality and quantity of sleep we get.
“Thankfully, there are a few ways we can help create a more optimal sleep environment for children, such as choosing lighter bedding and ensuring proper hydration.
“By following a couple of simple steps, we can minimise the disruption hot weather can have on children’s sleeping patterns and ensure they get plenty of restful sleep.”
Keep the bedroom cool
Mr Hainsworth said: “Ensuring the bedroom stays cool is essential, so during the day, close curtains or blinds to prevent heat from entering.
“At night, if the temperature drops, open windows to allow fresh air inside. You could consider using an electric fan to maintain a comfortable temperature, and position the fan to circulate air effectively around the room.”
Choose light bedding and pyjamas
“Go for lightweight, breathable fabrics for both pyjamas and bedding to minimise discomfort. “Cotton is a great option for children’s pyjamas as it allows air to circulate and absorbs moisture. It’s also important to avoid heavy blankets, opting instead for light sheets.”
Ensure proper hydration
“Make sure your child stays properly hydrated throughout the day as dehydration can make it difficult to fall asleep and stay asleep.
“Offer water regularly, and consider a small glass of water before bed. However, avoid giving large amounts to prevent nighttime trips to the bathroom.”
Cool down before bedtime
“A lukewarm bath or shower before bed can help lower your child’s body temperature and relax them.
“Avoid hot baths, which can raise body temperature and make it harder to cool down. After the bath, engage in calm and quiet activities to signal that bedtime is near.”
Maintain a consistent bedtime routine
“Stick to the usual bedtime routine as much as possible to provide consistency and a sense of security.
“Include calming activities such as reading a bedtime story or gentle stretching. This routine can help signal to your child’s body that it’s time to wind down and prepare for sleep.”
