Warm summer nights can make it harder for little ones to drift off and stay asleep. Babies and toddlers are especially sensitive to temperature, light, and overstimulation, all of which can affect their rest during the summer months. Here’s how you can create a calm, cool, and consistent bedtime routine for better summer sleep.
Keeping Cool at Night: Temperature Tips
Overheating is one of the biggest reasons for disrupted sleep in summer. Babies and toddlers can't regulate their temperature as easily as adults, so your sleep environment needs to do the work for them.
✔ Maintain a room temperature of 16–20°C – This is ideal for safe, restful sleep.
✔ Keep curtains or blinds closed during the day to block out direct sunlight and reduce heat build-up.
✔ Open windows in the evening once the outdoor air is cooler than inside.
✔ Offer a lukewarm bath before bed – Not too cold, as this can stimulate rather than soothe.
✔ Try a damp flannel or muslin on their forehead or feet to gently reduce body temperature.
✔ Use breathable sleepwear – Avoid heavy bedding or synthetic materials. Slumbersac sleeping bags are made from lightweight 100% cotton and available in summer TOGs (0.5–1.0), keeping your child cool without compromising safety.
Summer Sleepwear Tip:
Babies don’t need a blanket or duvet. A low-TOG sleeping bag in breathable fabric is a safer, cooler alternative. Slumbersac’s sleeveless 1.0 TOG and muslin 0.5 TOG options are perfect for warmer nights.
Light and Sleep: Managing Daylight Hours
Long summer evenings can confuse babies’ body clocks. Natural light regulates melatonin, the hormone that helps us fall asleep. Use light strategically to support their circadian rhythm.
✔ Dim the lights an hour before bedtime to prompt melatonin production.
✔ Avoid screen time before bed – Tablets and TVs emit blue light, which delays sleepiness.
✔ Invest in blackout blinds or curtains to help simulate night-time, especially during light evenings.
✔ Use a dim, warm-toned nightlight if your child needs comfort. Avoid turning it off later as this change may cause confusion if they wake up in the dark.
✔ Let daylight in early – Open curtains in the morning to help set your child’s internal clock.
✔ Avoid saying “It’s dark, time for bed” – In summer, it’s still light! Instead, use a consistent phrase like “It’s bedtime now” tied to a specific routine or time.
✔ Try a bedtime music cue – A short song or lullaby played each evening can signal it’s time for sleep.
✔ Use a visual morning indicator – A plug-in lamp on a timer or a “sleep/wake” clock can help toddlers understand when it’s time to get up.
Why Routine Still Matters in Summer
Holidays, travel, and late evenings can throw off even the best routines. Try to keep bedtime rituals as consistent as possible, even if the timing varies slightly. A familiar rhythm helps your baby or toddler feel secure and ready for sleep—regardless of how bright or warm it is outside.
Summer sleep doesn’t have to be a struggle. By controlling light, managing temperature, and sticking to a simple, soothing bedtime routine, you can help your child fall asleep more easily and stay asleep for longer. Slumbersac baby sleeping bags and sleeping bags with feet are designed with comfort and safety in mind, giving you one less thing to worry about on those warmer nights.
