🌡️ Stay Cool, Sleep Well: How to Help Babies & Children in UK Heatwaves.
Hot nights can feel impossible—especially with little ones. But with practical steps rooted in NHS guidance and child health research, you can help your babies stay safe, comfortable, and sleeping through the night.
1️⃣ Why Hot Nights Matter for Little Ones
Babies and young kids struggle more than adults to regulate body temperature. This increases their risk of heat exhaustion, dehydration, and even SIDS if overheated during sleep YouTube+1Ideal Home+1.
The Lullaby Trust and NHS UK recommend room temperatures between 16–20 °C for sleep to minimise risk Gloucestershire Hospitals NHS Trust+7The Lullaby Trust+7The Lullaby Trust+7.
2️⃣ Keeping Their Room at the Right Temperature
Use a digital room thermometer to monitor nursery at night (ideal 16–20 °C) The Lullaby Trust
Close blinds/curtains during day to block heat, open windows securely at night or doors if safe to do so NCT (National Childbirth Trust)+6The Lullaby Trust+6GOV.UK+6
Use a fan for air circulation—but never point it directly at the child to avoid dehydration The Sun+3NCT (National Childbirth Trust)+3Save the Children UK+3
3️⃣ Safe Sleepwear & Bedding
Dress babies lightly: just a nappy or short-sleeve vest if it's very warm The Royal Women's Hospital+5The Lullaby Trust+5NCT (National Childbirth Trust)+5
Avoid loose bedding or blankets—opt for lightweight cot sheets or a properly sized sleep sack The Royal Women's Hospital+3The Lullaby Trust+3The Lullaby Trust+3
Beware of heat rash—keep skin cool and treat gently with damp cloths Children's Online Resource+6NCT (National Childbirth Trust)+6The Royal Women's Hospital+6
4️⃣ Hydration: What & When to Offer Fluids
Breastfed babies don’t need water—but may breastfeed more often The Sun+8The Lullaby Trust+8NCT (National Childbirth Trust)+8
Formula-fed infants (under 6 months) can be given occasional cooled boiled water in addition to milk The Lullaby Trust+3NCT (National Childbirth Trust)+3Gloucestershire Hospitals NHS Trust+3
Babies over 6 months can gradually be given water in a beaker, alongside solids and feeds NCT (National Childbirth Trust)
5️⃣ Cooling Tips: Evening & Bedtime Hacks
Offer a lukewarm bath before bed (never cold) to gently lower body temperature The Royal Women's Hospital
Try placing ice packs or frozen bottles wrapped in towels near feet or bed (not touching skin) WWL NHS Foundation Trust+4Ideal Home+4The Sun+4
Use bed cooling mats or bamboo/cotton sheets for breathability
6️⃣ When You’re Out & About
Never cover prams or pushchairs with blankets or dark cloth—as this traps heat and blocks airflow nhs.uk+8The Lullaby Trust+8Children's Online Resource+8
Use clip-on shade or parasols, and frequently check on your child by touching their chest or neck—not hands or feet The Guardian+7The Lullaby Trust+7The Sun+7
Avoid sun exposure between 11am–3pm, and keep hats/light clothing and SPF The Royal Women's Hospital+11Children's Online Resource+11The Times+11
7️⃣ Watch for Warning Signs: Heat Exhaustion or Heatstroke
Children can quickly become unwell in the heat. Watch for:
SymptomWhat to DoFloppy, drowsy, dry nappiesRemove layers, move to cool place, offer fluidsPale, clammy, fast breathingCool body with sponges, seek NHS/111 adviceConfusion, very high tempCALL 999 immediately
Heat exhaustion may clear within 30 min of cooling NCT (National Childbirth Trust)+1Gloucestershire Hospitals NHS Trust+1
Heatstroke demands urgent medical response
8️⃣ General Family Heatwave Tips, From the NHS
Limit strenuous play or exercise during peak heat GOV.UK
Stay hydrated: water-rich snacks like watermelon, cucumber or ice lollies for kids help too
Plan indoor/rest breaks in public cooler places when possible (library, shops)
✅ Quick Checklist: What to Do Tonight
Check room thermometer—aim for 16–20 °C
Dress baby in minimal light layers
Close curtains/blackout blinds during day, open windows at night
Offer an extra feed or cooled water if bottle-fed
Give a lukewarm bath before bed
Keep a fan nearby (not pointing), and perhaps ice packs wrapped safely
Monitor for signs of heat stress
🙌 Final Reminder
You’re not overreacting—children need extra care in heatwaves. These steps help reduce risks and keep everyone sleeping and safe. For more resources and guides, head over to projectdad.net/resources.