You’ve tried lullabies, soft lighting, and a perfect routine but your little one still can’t settle. How room temperature affects your child’s sleep might be the missing puzzle piece. Many parents overlook this one crucial factor, yet it can make all the difference. A room that’s too warm or too chilly can easily disrupt a child’s ability to fall or stay asleep. Written by Good Night, child and sleep consultancy.
The temperature of their room has a massive influence on a child’s sleep. Not only does it influence how comfortably your child will sleep, but it is an important facet to consider regarding safety.
If your baby is too hot, they may be more at risk of sudden infant death syndrome (SIDS), also known as cot death (you can read more about what the Lullaby Trust advises here).
The ideal temperature for your baby while sleeping is 18.3 to 21.1 degrees Celsius. Keep in mind that your child won’t learn to keep a cover on all night until they are older than 18-24 months, so a sleep sack is recommended.
A good rule of thumb is to keep the room at a temperature that is comfortable for a lightly clothed adult. If the room is too cold for you, it is too cold for your baby. If it is too warm for you, it is too warm for your baby.
Sleep is influenced by room temperature as it regulates our body clocks
Our internal body clock controls our body temperature and when our temperature is high, like during the day, our bodies are more awake. We all have a dip in body temperature in the afternoon and we feel sleepy (Ferber calls this the “afternoon dip”).
“Our internal body clock controls our body temperature and when our temperature is high, like during the day, our bodies are more awake.”
At night, when the sun goes down, our body temperature starts to drop and melatonin (a hormone) is released in our bodies inducing sleep. Our temperature is lowest at night until around 4am, when our bodies start to prepare to wake up. Many parents complain about their baby’s sleep in the early morning hours. It’s the lightest sleep of the night.
If it is too hot
On very warm days, keep your baby cool by closing the curtains or blinds and opening a window in their room. There are certain summer days when you aren’t going to be able to get the room to the ideal temperature, but you need to make sure that you keep your baby as cool as you can by letting in a breeze.
If it is too cold
If you think your baby is getting too hot, check their tummy. If it feels hot or if they’re sweaty, remove some layers. You don’t need to worry if your baby’s hands and feet feel cool, as this is completely normal.
No matter how cold the weather is, never put a hot water bottle or electric blanket in your baby’s cot. Heaters and radiators should be kept well away.
Use this chart to determine how your child should be dressed
Also read:
BabyYumYum FAQs: Too Hot or Too Cold? How Room Temperature Affects Your Child’s Sleep
What is the ideal room temperature for a child’s sleep?
The recommended room temperature for babies and young children is between 16°C and 20°C. This helps prevent overheating and promotes more restful, safer sleep.
Why does room temperature matter so much for sleep?
A room that is too hot or too cold can disrupt your child’s sleep and increase the risk of overheating, especially in babies. A consistent, comfortable temperature supports better sleep quality.
How can I tell if my child is too hot or too cold?
Feel your child’s chest or back, not their hands or feet, which are often cooler. Signs of overheating include flushed cheeks, damp hair, rapid breathing, or restlessness.
What should my baby or toddler wear to sleep?
Dress your child in light, breathable layers suitable for the season. A baby sleeping bag (tog-rated) or fitted pyjamas are better than loose blankets, which pose a risk.
What is a tog rating?
A tog rating measures the warmth of a baby’s sleeping bag or duvet. Lower togs (0.5–1.0) are for warm nights, while higher togs (2.5–3.5) are for cooler weather. Always choose the right tog for the room temperature.
Should I use a heater or fan in my child’s room?
You can, but use them safely. Avoid placing heaters or fans too close to your child. Ensure proper ventilation and avoid creating air that’s too dry or too warm.
Is it okay to open a window at night?
Yes, if the room becomes stuffy or too warm. Make sure the window is secure and your child isn’t in a direct draft. Use a room thermometer to monitor any temperature changes.
Do babies sleep better in cooler rooms?
Yes, cooler rooms (within the safe range) are generally better for sleep. Babies settle more easily and sleep longer when they’re comfortably warm, but not overheated.
Should I use a blanket if the room is cold?
For babies under 12 months, avoid loose blankets due to the risk of suffocation. Use a warm sleeping bag or appropriate sleepwear. For older children, a lightweight blanket or toddler duvet is fine.
How do I keep my child warm without overheating?
Layer clothing rather than using thick blankets. Choose breathable fabrics like cotton, and adjust layers as needed. A good rule is to dress your baby in one more layer than you’d wear.
Can being too cold wake my child?
Yes. If your child kicks off blankets or the room is too cold, they may wake more frequently. Use a sleeping bag and keep the room comfortably warm to prevent this.
Should I use a baby monitor with a temperature sensor?
Many parents find monitors with temperature sensors helpful for peace of mind. They alert you to any sudden changes and help you maintain a consistent sleep environment.
Disclaimer: This content is for general guidance and does not replace medical advice. Always consult your GP or health visitor if you have concerns about your child’s sleep or sleep environment.
