sleepless summer nights? 5 ways to help your baby (and you!)

 

 

Summer brings unique challenges when getting our babies and toddlers to sleep as the days get longer and the temperatures rise. While we all love the sunshine and warm weather, maintaining a peaceful and consistent sleep routine can be trickier. However, with a few simple adjustments, you can help your little one get the restful, restorative sleep they need — even during the year's hottest months.

As a gentle sleep consultant, I focus on supporting our little ones to sleep all year round by adjusting their environments to suit their needs. In this article, we will discuss the need to adjust temperature and lighting to better align with the complexities of summer and maintain good routines and tools to help all of this come together smoothly.

 

 

why sleep is crucial for development

Before diving into summer-specific tips, it's important to remember that sleep is crucial for your baby or toddler's development. Sleep helps with physical growth, cognitive development, emotional regulation, and immune function. Skimping on sleep can have lasting effects on mood, behaviour, and overall health, which is why keeping your little one well-rested is always a priority — no matter the season.

 

 

challenges of warm weather sleep

The heat and extended daylight can interfere with your child's sleep cycle in summer. Here's how:

1. longer days and light exposure: Longer days mean more daylight, and your baby's body might not always know when it's time to sleep. The extra sunlight can interfere with their circadian rhythm, causing early wake-ups or difficulty falling asleep at night.

2. difficulty regulating body temperature: Babies and toddlers have more difficulty regulating their body temperature than adults, and warm nights can leave them feeling overheated and uncomfortable. Overheating can disrupt sleep and cause your little one to wake up more frequently.

3. room temperature: A warm room can lead to sweaty, restless sleep for babies, making them more prone to irritation or waking up throughout the night.

So, how can we help our babies be comfortable and cool and sleep better during the warmer months?

 

 

1. create a cool and comfortable sleep environment

dress lightly: Opt for lightweight, breathable fabrics like cotton for your baby's pyjamas. Sleep sacks are also great options as they allow freedom of movement while keeping them comfortable. Avoid overdressing, as babies can quickly overheat, leading to restless sleep. If you use sleep bags, use low TOG-rated bags like 0.2, 0.5 or 1 Tog, depending on the room temperature.

room temperature: The ideal room temperature for sleep is between 18°C and 22°C. If your baby is too warm or too cold, they may have trouble staying asleep. Consider using a fan to circulate air or investing in an air conditioner if you don't have one already to keep the room at a comfortable, consistent temperature.

use light blankets: Heavy blankets can make children too warm, especially in summer. Opt for lightweight blankets if safely tucked in or a sleep sack to keep your baby comfortable without overheating. Never use a loose blanket.

window coverings: One of the best ways to tackle the challenges of long daylight hours is to use blackout curtains or blinds. These window coverings block out the excess sunlight and help regulate your little one's circadian rhythm, signalling that it's time to sleep even when it's still light outside.

We recommend the Sleepy Sundays Window Sheets as they attach via static, are easy to apply, leave no residue and are easy to take off if you want to open windows in between naps.

 

 

2. keep a consistent bedtime routine

Consistency is vital in your baby's sleep, regardless of the season. A calming bedtime routine can signal your little one that it's time to wind down for the night. Even with the excitement of summer, try to maintain your regular bedtime schedule to help your baby feel secure and relaxed.

warm bath: A warm bath is a great way to help your little one relax. Using a gentle cleanser like the b.box cleanse Body Wash can provide a calming sensory experience. With its natural ingredients and soothing scents, it cleanses and helps settle your baby into a more peaceful mood.

gentle massage: A gentle massage with soothing baby lotion can be a lovely way to calm your baby before bed and after the bath. A calming touch helps signal that it's time for rest. Again, we love b.box hydrate body lotion.

reading a book: A calming story can be an excellent way to wind down before sleep. Choose soft, gentle stories that are easy to listen to and don't stimulate too much excitement before bed.

 

 

3. optimise daytime sleep

The long summer days can affect your baby's nap schedule, especially if the heat or daylight is causing early wake-ups. Maintaining a regular daytime sleep routine and nap lengths will support continued nighttime sleep quality. In the lovely summer weather, it is easy to be out of the house more than usual, resulting in more on-the-go naps. An easy workaround is to use a safe blackout pram cover to support good quality on-the-go sleep, like the Baby Sleep Pod universal pram cover. In addition, using an 80/20 rule around on-the-go sleep will help keep your little one's routine on track (Out 20% of the time, home 80%).

 

 

4. mindful feeding

Feeding schedules can play a role in sleep quality, particularly at night. During the summer months, it's essential to be mindful of how and when you're feeding your little one:

hydration: Summer heat can lead to dehydration, so ensure your baby stays hydrated throughout the day, particularly during naps and before bedtime. Younger babies have many opportunities to get extra water or milk throughout the day.

avoid overfeeding before bedtime: In hot weather, overfeeding can make babies feel uncomfortable and more likely to wake during the night. Make sure to feed your baby enough to satisfy them, but try not to overfeed right before bed. This will help prevent discomfort and promote more restful sleep.

 

 

5. the power of a soothing bedtime routine with b.box

A soothing routine that incorporates gentle products can make a big difference in your baby's comfort and relaxation:

b.box cleanse body wash: A gentle, calming bath using b.box cleanse Body Wash helps prepare your little one for sleep. It's natural ingredients and calming scents, like chamomile and lavender, help relax your baby's senses and create a soothing bedtime atmosphere.

b.box hydrate body lotion: In the dry summer air, keeping your baby's skin moisturised is essential. The b.box hydrate Body Lotion is perfect for soothing and hydrating your baby's skin without feeling greasy. Its lightweight formula, enriched with calming botanicals like aloe and calendula, keeps your baby's skin soft and protected.

b.box protect nappy cream: A rash in the summer heat is expected due to increased moisture and friction. Use b.box protect Nappy Cream to help prevent nappy rash. Its zinc-based formula forms a protective barrier that helps to keep your baby's delicate skin safe from irritation so they can sleep comfortably through the night.

 

 

summer sleep made simple

With minor adjustments, you can help your baby or toddler sleep comfortably through the warmer months. From managing room temperature and dressing your baby appropriately for sleep to maintaining a consistent bedtime routine, these tips will help ensure your little one gets the rest they need to thrive. Remember, creating a calming environment and using gentle, nourishing products like those from b.box will go a long way in making summer sleep as peaceful as possible.

With a little extra care and attention to their comfort, your baby can enjoy the warmth of summer and still get the restful sleep they need for healthy growth and development. Sweet dreams! 🌙

 

 

Written By: Carlene Rotblat from Sweet Dreamers Sleep Consulting

Carlene is a Certified Gentle Baby and Toddler Sleep Consultant, AHPRA registered Nurse and mum with over 12 years of experience in the field. As a gentle sleep consultant, Carlene focuses on responsive and holistic approaches to sleep without using controlled crying or crying it out. She provides consultations and personalised sleep plans to families all across Australia and can assist children from 0-6 years of age. Carlene also developed Baby Sleep Pods, a universal pram cover designed to support sleep on the go and lifestyle flexibility – get yours at babysleeppods.com.au

Carlene is a gentle sleep consultant at Sweet Dreamers Sleep Consulting. She aims to help as many families as she can get the sleep they need in a gentle way that fosters children's needs for support and reassurance whilst assisting them to feel happy and confident and have better quality, independent sleep.

You can find Sweet Dreamers Sleep Consulting at https://www.sweetdreamers.com.au or on Instagram @sweetdreamerssleepconsulting.