If your child kicks off the blankets, wakes up sweaty, or struggles to settle down at night, you're not alone. Many kids sleep hot, and this can seriously interfere with their rest. But why does this happen, and what can you do about it?
Children tend to overheat more easily at night due to a combination of biological and environmental factors. When their body temperature rises, it can interfere with their natural sleep cycle. That means lighter sleep, more night wakings, and a crankier child in the morning.
Let’s explore five tips that can help regulate your child’s body temperature during sleep, with expert advice and real solutions you can start using tonight.
Tip 1: Keep the Room Cool and Consistent
According to Dr. Craig Canapari, pediatric sleep specialist and director of the Yale Pediatric Sleep Center, the ideal bedroom temperature for children is between 65 and 70 degrees Fahrenheit. This cool environment supports your child’s body as it prepares for rest.
Children have developing thermoregulation systems, meaning their bodies may not adjust to heat as efficiently as adults. A cooler room gives their body the support it needs to transition into deeper, more restful sleep.
Try this: Use a programmable thermostat or fan to maintain a steady temperature throughout the night.
Tip 2: Dress Kids in Breathable Pajamas & Use Lightweight Bedding
Some pajamas and sheets trap heat, especially those made with synthetic fabrics. According to Dr. Rebecca Robbins, sleep scientist at Harvard Medical School, natural and breathable materials help the body regulate temperature more effectively.
Cotton, bamboo, and linen allow for airflow and wick moisture from the skin. These materials help prevent overheating and sweating, both of which can disrupt sleep.
Try this: Switch to short-sleeved, breathable pajamas during warmer seasons. Choose lightweight cotton sheets and avoid heavy blankets.
Tip 3: Cool the Body Before Bed
Evening activities can play a big role in how your child feels at bedtime. Running around, screen time, or even a bath that’s too close to bedtime can raise core body temperature.
A warm bath about an hour before bed can actually help with the natural cooling process. It temporarily warms the body, and as the skin cools afterward, it sends a signal to the brain that it’s time to sleep.
Try this: Schedule bath time 45 to 60 minutes before bed, and keep the bedtime routine quiet and calm. Avoid screens and high-energy play right before lights out.
Tip 4: Upgrade to a Mattress Designed for Cooling
Most children’s mattresses are built for durability and support, but not all are made with temperature regulation in mind. That’s where the 5 Little Monkeys mattress stands apart.
Our mattress includes a layer of cooling phase change material (PCM) in conjunction with a 100% organic cotton cover for a comfortable nights sleep without the sweats. This high-tech layer absorbs heat from your child’s body when they’re too warm, and releases it back when they cool down. It helps keep their temperature stable throughout the night for uninterrupted sleep.
Traditional foam mattresses can trap heat, but PCM works with your child’s body to maintain comfort. Combined with breathable layers and an organic cotton cover, it’s one of the smartest ways to help your child sleep cool.
Try this: If your child frequently overheats or complains about being uncomfortable at night, it may be time to invest in a mattress that supports cooling and airflow.
Tip 5: Remove Hidden Heat Sources from the Room
Sometimes the problem isn’t what your child is wearing or sleeping on, but what’s around them. Devices like night lights, humidifiers, and sound machines can emit heat. Bedding placed too close to heaters or windows exposed to sunlight can also create warm pockets in the room.
Try this: Move electronics away from the bed, and avoid placing the bed near heat vents or sunny windows. Opt for blackout curtains that also allow for airflow and keep windows open slightly in mild weather.
Sleep Cool, Sleep Better
When kids sleep too hot, it affects their sleep cycles, their mood, and their ability to focus during the day. These five small changes can make a big impact on how they sleep and how they feel.
At 5 Little Monkeys, we’re passionate about helping kids get their best rest. Our mattress combines safe, child-specific support with advanced cooling materials like PCM to give your child the cool, calm sleep they need.
Explore the 5 Little Monkeys mattress today and give your child the gift of cooler nights and brighter mornings.