winter sleep tips for children : Keeping Your Child Warm at Night
Ah, winter—the season of rosy cheeks, cozy evenings with a mug of hot cocoa, and the endless battle against my children’s perma-cold. Our household’s Kleenex budget has tripled, and I’ve found myself dreaming of a day when the house is blissfully sniffle-free (though… seasonal allergies are just around the corner so who am I kidding?).
If you’ve ever felt the relief of a cool, air-conditioned bedroom on a hot summer night, you know just how important temperature is for quality sleep. But as the temperatures outside drop, you might find yourself wondering, “how cold is too cold?”—especially when it comes to keeping your children warm and cozy through the night.
We’ve all snuck into their bedrooms at some point to double-check the thermostat, or feel their tiny hands to make sure they’re warm enough (this isn’t actually a great tactic… more on that later). I’m hopeful the winter sleep tips in this blog will help ease those late-night worries and give you confidence as you settle them in for a snug and safe winter’s night sleep.
What Makes Winter Sleep Different?
Winter sleep comes with its own set of unique challenges. Cold air, dry indoor heating, and the instinct to bundle kids up can sometimes do more harm than good. According to the American Academy of Pediatrics (AAP), layering your child’s clothing is a much safer approach than piling on blankets.
Bulky bedding and over-bundling can increase the risk of overheating and create a crowded sleep environment—both of which are considered safety hazards by the AAP. Experts recommend maintaining your child’s room at a consistent temperature between 68°F and 72°F (20°C to 22°C) for safe and comfortable sleep. Opting for simple, well-fitting layers ensures your little one stays warm throughout the night without compromising their safety.
Here’s how you can keep your child safe and warm overnight this winter…
Dress Your Child for Winter Sleep
What your child wears to bed can make or break their winter sleep routine. The goal is to keep them warm without overheating or restricting movement.
Start with breathable layers: Lightweight cotton or fleece pajamas are the ideal starting point for breathable layers. Thermal underwear is a great way to stay warm, especially on cold evenings.
Pick the right sleepwear: Sleep sacks or wearable blankets are lifesavers for infants and toddlers. They keep your child warm without the risks of loose bedding. If you’re worried about your toddler being cold this winter, hold off on transitioning to a blanket and enjoy the safety and practicality of a cozy sleep sack a little longer.
Avoid synthetic fabrics: These can trap too much heat, making your child uncomfortable or sweaty. Stick to natural materials for better airflow.
Pay attention to TOG ratings: TOG ratings are a helpful tool for selecting sleepwear with the right level of warmth based on your child’s room temperature. TOG stands for Thermal Overall Grade, a standard measurement that indicates how much insulation a fabric or garment provides. In simpler terms: a lower TOG rating means the fabric is lighter and cooler, while a higher TOG rating indicates it’s thicker and warmer.
Expert Tip: Don’t overcomplicate it. If your house is warm enough for you, your child likely also feels comfortable.
Maintain the Ideal Room Temperature
A cozy room temperature is as critical as what your child wears to bed. Too hot or too cold, and sleep suffers.
Stick to 68°F - 72°F: If you don’t have a thermostat or room thermometer - your baby monitor might have this feature! My favorite, the Nanit, has a room temperature sensor built in.
Avoid temperature swings: Whenever possible, keep cribs and beds away from windows, vents, or heating units where drafts or sudden heat changes can occur.
Layer the room, too: Blackout curtains or insulated drapes can block cold drafts while keeping the heat in - it’s good for your child, it’s good for your electricity bill, and it’s good for mother nature. Win, win, win!
Expert tip: The good old fashioned way to check your child’s temperature works just as well! Feel your child’s neck, chest, or back (this is more accurate than feeling their hands or feet). They should feel warm and dry, not sweaty, clammy, or cold.
Combat Winter Dryness with a Humidifier
Your furnace is working overtime to keep your house at a comfortable temperature - and that means dry air! The lack of moisture can mean you (and your child) wake up with sore throats, cracked lips, or irritated skin. A humidifier (find my favourite here) is the perfect solution for dry air discomfort:
Place it strategically: Keep the humidifier safe from the crib or bed but close enough to humidify the room.
Clean it regularly: A dirty humidifier can do more harm than good by circulating mould or bacteria.
Extra perks: Adding moisture to the air not only soothes your child’s skin but can also reduce stuffy noses and make breathing easier during sleep.
Expert Tip: Humidifiers are beneficial if your home uses radiators or central heating, which can suck the moisture out of the air.
MAKE Safe Bedding Choices
Regarding bedding, less is more—especially for younger children.
For infants: Choose a firm mattress with a fitted sheet. Avoid pillows, bumpers, or loose blankets entirely.
For toddlers: You can introduce lightweight blankets and small pillows once your child is two years old. Opt for flannel sheets or cozy bedding that adds warmth without bulk.
Skip bulky bedding: Puffy blankets may look inviting but can easily lead to overheating and have poor airflow for breathing.
Expert Tip: Use fleece or flannel bedding to keep things warm without needing extra layers.
faq’s
Q: What should my baby wear to sleep in winter?
A: A sleepsuit or sleepsack and a lightweight onesie make the ideal combination. Always remove hats, any hooded sweatshirt and scarves before bedtime.
Q: How do I know if my child is too hot or cold?
A: Touch their neck or chest. Hands and feet can feel cooler naturally, so don’t rely on those as indicators.
Q: Can I use an electric blanket for my child?
A: Simply put: no! Electric blankets can overheat and pose electrical risks.
Keeping kids warm at night is ultimately very simple - as long as you balance safety and comfort carefully! From winter sleep tips for kids to cold weather safety tips for kids, the minor tweaks we discussed above can go a long way for keeping your child well rested through the colder months. Layering clothing, safe bedding and a humidifier are your best lines of defence against frigid winter nights.
And remember, whenever sleep challenges arise—seasonal or otherwise—A Restful Night's sleep consultants are just a call away to support you! Book your complimentary consultation call today, and we’ll help you establish a routine lasts the whole year long!
Meg O'Leary is an Infant and Child Sleep Expert and the founder of A Restful Night. Based in Westchester County, NY, she leads a team of certified sleep coaches to provide virtual support to families across the US and around the world.
