Temperature Control and Sleep
Hot and cold – getting your baby to sleep
The fact that external temperature affects sleep is not really news. We’ve all had trouble getting to sleep in the heat of summer, or woken up to throw on a second blanket in the middle of winter.
For babies, who are still learning to regulate their body temperature and their sleep patterns, room temperature can have even more of an impact. Being too hot or too cold can mean your baby struggles to fall asleep, and wakes frequently through the night.
The good news: you can manage your baby’s temperature with heaters, fans, and the right clothing and bedding, helping get to sleep, and importantly, stay asleep.
The science of thermoregulation
The human body is able to regulate its own internal temperature – but that doesn’t mean external factors don’t have an impact.
Thermoregulation is less efficient during deep sleep, as your hypothalamus shuts down. This is why the wrong room temperature can lead to your baby waking at night.
Keeping your baby’s room at around 18 degrees Celsius throughout the night is ideal – it sounds cold, but a cooler core body temperature is associated with better sleep, and warmer temperatures generally lead to more frequent waking.
A warm bath before bed sounds counterintuitive, but it can help as well. When you take your baby out of the bath, the water on their skin will naturally bring their body temperature down, so they start the night at a cool, comfortable temperature.
Temperature control
Heaters, fans, air conditioning, clothing and bedding can all help regulate your baby’s temperature during the night.
If you have a heater, heat pump, or built in air conditioning, maintaining a consistent temperature is easy – simply set the thermostat to 18 degrees and it will flick on and off as the temperature changes throughout the night. If your heater doesn’t have a thermostat, you can buy one that attaches to the wall socket.
Magic of merino
Clothing and bedding also has an impact.
Regardless of the season, merino is a magic material for baby sleep. It has natural temperature-regulating properties, and has been shown to help babies sleep longer. In winter, you may want to layer merino pjs with a merino sleeping bag or sleepwalker, while a light merino sleep pod with cotton clothing should be enough in summer.
A baby sleeping bag ensures that your baby is covered throughout the night, as they’re not able to kick it off like a blanket. There are a range of sleep bags and sacks designed for summer and winter temperatures. Under the sleep sack, your baby should pyjamas that are appropriate for the season: in winter, a light singlet and long-sleeved sleep suit with socks, in summer, a short-sleeved sleep suit or onesie.
Tell-tale temperature signs
Even if you’re on top of temperature control, your baby may be too hot or too cold at night. Be on the look out for these signs of overheating or cold, and change their clothing, bedding or room temperature to help.
Signs your baby is too hot:
- Waking frequently
- Sweaty back or neck
- Damp hair
- Shallow or rapid breathing
If you notice any of these signs, work quickly to bring your baby’s temperature down. Take them out of their sleep sac or remove a layer of clothing, adjust the thermostat if you’re using a heater, or bring a fan into the room to help the air circulate. If your baby seems very hot and uncomfortable, check for fever and use a cool, wet cloth on their forehead and back.
Signs your baby is too cold:
- Moving around the cot more than usual
- Rolling onto their stomach during sleep
- Catnapping during the day
- Waking at around 5am (when body temperature naturally dips)
If you’re noticing these signs, think about adding a layer of clothing, switching to a heavier sleep sack, or investing in a thermostat for your heater.
Getting the temperature right in your baby’s room isn’t necessarily the cure for all sleep problems, but it’s one factor that can make a difference.
Looking for bedding, clothing, or other ways to regulate your baby’s temperature at night? Check out our sleep aids range.