Winter sleep tips for babies and toddlers: Better sleep in cold weather
Winter can be a challenging season for both parents and little ones. With colder temperatures, shorter days, and an endless cycle of illnesses, it can often feel like a perfect storm for sleep disruptions. But with a little planning and a few helpful strategies, you can ensure that both you and your child get the rest you need.
In this blog, we’ll explore some essential tips and tricks to help your little one sleep soundly through the winter months - and to help you do the same!
Why getting outdoors daily is key for better sleep
One of the most important factors in regulating your child’s sleep cycle is exposure to natural light. Natural sunlight helps maintain your child’s circadian rhythm - this is the internal body clock that regulates their wake-sleep cycles. Getting outside in the morning is particularly beneficial, as morning sunlight can reset their circadian rhythm, promoting better sleep at night.
Winter challenges for daylight exposure
However, winter’s colder temperatures and shorter days can make it harder to get outdoors for sunlight exposure. The mornings are darker, and by the time the sun comes up, your family may already be deep into the school run, work schedule, and other daily tasks.
Plus, dressing everyone for winter - coats, hats, mittens, and boots - can feel like a workout itself! And when you add rain, snow, or icy sidewalks, staying indoors seems far more appealing than braving the outdoors.
Solutions to maximise winter light exposure
Even though winter can throw some obstacles in the way, here are several practical solutions to help you and your child get the natural light needed for a better night’s rest:
Maximize morning sunlight: If the weather is decent, aim for at least 15-20 minutes of outdoor time first thing in the morning. Even a short walk, a quick stroll through the neighborhood, or a few minutes of playtime in the yard can make a big difference.
Turn errands into light breaks: Heading out for the school run or to run errands? Use that time to soak in some sunlight. Park further away from the store, or opt to walk part of the way, if possible. These extra minutes in natural light add up throughout the day.
Brighten up your indoor spaces: On those dreary winter days when you just can’t get outside, bring the sunlight indoors! Open the curtains wide, rearrange furniture to maximize the sunlight that comes through your windows, and have your child play in the brightest areas of your home.
Create a window play area: If the weather is particularly harsh, consider setting up a cozy play space near a window where your child can still enjoy natural light while playing with toys or engaging in other activities.
Even on the cloudiest winter days, these little changes can work wonders for helping your child feel more settled come bedtime. Natural light has a calming effect and can significantly improve sleep patterns.
Managing temperature for better winter sleep
Temperature plays a crucial role in how well your child sleeps at night. Their circadian rhythm naturally regulates their body temperature, and this rhythm peaks in the evening and drops to its lowest point in the early morning. However, during the winter months, this can mean that your little one may feel cozy and warm when it’s time for bed, but end up waking cold during the night.
Winter-specific temperature tips
To combat the cold without over-bundling, here are some essential tips to manage temperature for better sleep:
Dress in breathable layers: Layering is essential in winter, but it’s crucial to use the right materials. Opt for lightweight fabrics like 100% cotton, which can trap warmth without causing your child to overheat. Avoid overly bulky layers, as they can be difficult to adjust when room temperatures change during the night. To check if your little one is too hot or cold, feel the back of their neck or their chest—it should be warm but not sweaty.
Keep those feet cosy: Cold feet can cause early wake-ups, so consider footed pajamas or soft socks to help maintain warmth all night. A simple yet effective way to keep your child snug and comfortable.
Use a winter-appropriate sleep bag: In winter, choose a sleep bag with a higher TOG rating. This ensures that your child stays warm without the risk of loose blankets, which can be dangerous. Be sure to choose a sleep bag appropriate for your home’s room temperature, and ensure it fits your child well.
Safe heating options: If your home gets especially chilly during the night, you can use a safe heater to maintain a comfortable room temperature of around 20°C. A programmable thermostat can help maintain consistency. The Lullaby Trust recommends using extra layers of clothing or sleep bags rather than leaving the heater on all night.
Skip the hats indoors: Hats might seem like a good way to keep your child warm, but they can actually contribute to overheating. Babies and young children release heat through their heads, so it’s better to leave their heads uncovered when indoors.
By carefully adjusting your child’s sleepwear and bedroom temperature, you can make their sleep environment more conducive to deep, restful slumber, even during the colder months.
How to manage illness and sleep disruptions in winter
Winter often brings with it a round of illnesses, from common colds to coughs, which can lead to frequent nighttime wake-ups. Illness often disrupts your child’s sleep, but there are ways to manage these disruptions and help your little one (and you!) get the rest you need.
Keep them hydrated: Hydration is crucial for your child when they’re sick. If they’re unwell, offer fluids frequently to help alleviate symptoms and keep them comfortable. Breast milk or formula is also a great option for babies, as it provides both hydration and comfort.
Helping blocked noses: Congestion can make feeding and sleeping more difficult, but there are ways to help clear their airways:
Saline drops or spray: Using saline drops or a spray is an easy way to loosen mucus and ease breathing.
Nasal aspirator: A gentle nasal aspirator designed for babies can clear congestion safely.
Steam relief: Sitting with your baby in a steamy bathroom for 10–15 minutes before bedtime can help clear nasal passages.
Avoid cotton buds: Never insert cotton buds into your baby’s nose, as this can cause irritation or injury.
Expect more night wakings and feeds
When your baby is sick, it’s normal for them to wake up more frequently, especially if they’re congested or uncomfortable. Don’t be discouraged if you’re required to do more night feeds during winter illnesses. This is a natural part of the healing process and can help comfort your child when they’re feeling under the weather.
Physical activity: Burn off energy for better sleep
Winter can be challenging in terms of physical activity. Shorter days and cold temperatures often mean more time indoors, leading to restlessness in babies and toddlers. Keeping your child active during the day can help them sleep better at night.
Outdoor activities in all weathers
It’s important to try and get outside whenever possible, even if it’s cold. A brisk walk or playing in the park for 15–20 minutes can help your child burn off energy and benefit from the fresh air.
Outdoor ideas for winter play
Winter walks with weather-appropriate gear: Dress your little one in warm layers and explore the outdoors.
Playground fun: A well-layered toddler can run around the playground even in chilly weather, helping them use up energy.
Indoor activities for babies and toddlers
If you’re stuck indoors, there are still plenty of ways to keep your child moving:
Dance party: Turn on some lively music and have a mini dance session.
Create an obstacle course: Set up a soft, safe obstacle course using pillows or cushions.
Interactive play: Roll a ball back and forth or engage in other physical games like hide-and-seek.
These activities help your child release energy and keep their mood upbeat, making it easier for them to wind down and get better sleep in winter.
Prioritising parental self-care this winter
Let’s face it: winter can feel isolating. Shorter days and fewer social interactions can lead to feelings of stress, loneliness, and burnout. If you’re not taking care of yourself, it becomes even harder to help your little one manage sleep challenges during winter.
Tips for self-care
Take time for yourself: Even 15 minutes of alone time can make a huge difference. Whether it’s sipping a cup of tea, reading, or taking a quick bath, make space for yourself.
Stay connected: Don’t isolate yourself. Whether it’s a chat with a friend or an online parent group, staying in touch with others can help you feel more supported.
Get outside: Take a short walk or stand outside for a few minutes to get some fresh air and daylight.
Ask for help: Don’t hesitate to lean on your partner, family, or friends to help with the bedtime routine or household chores.
Prioritise your sleep: When possible, align your bedtime with your child’s, share night wake-ups with your partner, and optimize your sleep environment.
When you’re well-rested and mentally refreshed, you’re better equipped to handle the challenges that come with parenting through the winter months
Better sleep this winter
Winter may feel like a never-ending season, but with these tips, you can help your little one (and yourself!) get the sleep you deserve. Remember, we’ve passed the shortest day of the year, and longer, brighter days are on the horizon. You’ve got this!
