Top Tips for Sleep During Bright Summer Evenings

Summer brings longer days, lighter evenings, and—on the rare occasion—a heatwave in the UK!

While we all love a bit of sunshine, bedtime can become tricky when the sun’s still shining well past your little one’s usual lights-out. If you’ve found yourself battling bright skies and stuffy rooms, you’re not alone. Here are our top tips for helping babies and toddlers get the sleep they need during the warmer months.

1. Block Out the Light

The UK summer sun can rise as early as 4:30am and stay bright until nearly 10pm, which can play havoc with your child's body clock. Invest in good-quality blackout blinds or curtains to help darken the room and signal that it’s time to wind down. Temporary stick-on blackout blinds are a great, affordable option and easy to travel with if you're staying with family or going on holiday.

2. Cool the Room Before Bedtime

Babies sleep best in a room that’s between 16–20°C. During a heatwave, rooms can quickly become uncomfortably warm especially in newer homes or loft conversions. Here’s how to keep things cool:

- Keep blinds or curtains closed during the day to block out direct sunlight.

- Open windows in the evening once the temperature drops to create airflow.

- Use a fan to circulate air—placing a bowl of ice in front of it can help cool the breeze.

- Avoid using too many appliances during the day that add heat, like ovens and tumble dryers.

3. Dress for the Temperature

It’s tempting to keep your baby wrapped up, but in warm weather, less is more. A short-sleeved vest or just a nappy and a thin cotton sleeping bag may be all that’s needed. Always check the back of your baby’s neck to see if they feel too hot or too cold, and adjust layers accordingly.

4. Stick to a Consistent Bedtime Routine

Even if the evenings are brighter, a consistent routine helps signal bedtime is near. A cool bath, calming story, dim lighting, and quiet time before bed can work wonders. Try to wind things down at the same time each evening to help their internal clock adjust, even if the light outside suggests otherwise.

5. Keep Hydrated

Warm weather can increase the risk of dehydration. Make sure toddlers are drinking plenty of water throughout the day, and if you're breastfeeding or bottle-feeding a baby, they may want to feed more often. Offering an extra feed before bed can also help keep them comfortable through the night.

6. Use Light, Breathable Bedding

Switch out thick duvets or blankets for lightweight, breathable cotton sheets. For babies, ensure bedding is minimal and safe-no pillows or loose covers and consider a summer-weight sleeping bag to help regulate their temperature safely.

7. Get Fresh Air During the Day

Try to get outside during the morning or early evening when it’s cooler. Natural daylight helps regulate melatonin production (the hormone responsible for sleep), and fresh air often leads to better naps and a more restful night’s sleep.

While UK summers aren’t known for extreme heat, even a few hot nights or early sunrises can throw sleep routines off track. With a few tweaks and a calm, consistent approach, you can help your baby or toddler stay cool, comfortable, and well-rested all season long.

Sweet dreams!