Why Room Temperature Matters for Your Child’s Sleep and How to Get It Just Right

As a pediatric sleep specialist, one of the most overlooked but powerful tools I talk to parents about is temperature. Believe it or not, your child’s sleep can be dramatically improved just by getting the room temperature right.

In fact, recent research shows that when a child’s sleep environment is too warm or too cold, it can lead to more night wakings, restlessness, and shorter total sleep. Let’s explore what you can do to help your child sleep more soundly — just by adjusting the thermostat and making a few simple changes.

1. Find the Sweet Spot: 65–70°F (18–21°C)

This is the ideal room temperature range for most children. A room that’s too hot can prevent your child’s body from cooling down properly — a key step in falling and staying asleep. If it’s too cold, your child might wake up uncomfortable or need more help settling.

Tip: Use a room thermometer to check actual temperature near where your child sleeps (not just what your thermostat says).

2. Dress in Breathable, Layered Clothing

Your child should be comfortable, not bundled. Heavy pajamas can cause overheating, especially during the warmer months or if your child runs warm naturally.

What works best?

• Light cotton or bamboo pajamas

• A sleep sack or light blanket (if age-appropriate)

• Layers that can be adjusted easily

  
  

3. Use Breathable Bedding

Bedding matters more than you might think. Thick quilts or non-breathable materials can trap heat and make sleep uncomfortable.

Look for:

• Lightweight cotton sheets

• Breathable sleep sacks

• Avoid plastic mattress protectors that don’t allow airflow

  
  

4. Try a Fan for Airflow and Comfort

A quiet fan can do double duty: it keeps the air moving and also creates gentle white noise, which helps many children stay asleep. Fans also help prevent hot spots in the room.

5. Watch for Signs of Thermal Discomfort

Not sure if your child is too warm or cold? Here are clues to look for:

Too hot: Sweaty neck or hair, flushed cheeks, tossing and turning

Too cold: Cold hands or feet, waking up early, snuggling deeply under blankets

6. Avoid Sleep Gear That Traps Heat

While swaddles and sleep sacks are often helpful for infants, they can restrict a child’s ability to regulate temperature naturally — especially as they get older.

Make sure:

• Sleepwear allows for movement

• Your toddler isn’t overheating in a thick sleep sack or restrictive blanket

  
  

7. Don’t Forget Nap Time and Early Bedtime

Rooms are often warmer during naps or early evening bedtime. Make sure the room is well-ventilated and not trapping heat from the day.

Try this:

• Use blackout curtains to keep the sun out

• Turn on a fan or AC about 30 minutes before bedtime

  
  

  

  Toddler lying in bed with sun shining on him.

  
  
  
  

Final Thoughts

Thermal comfort isn’t just a grown-up problem — kids feel it too. Creating a sleep-friendly temperature environment helps your child fall asleep faster, stay asleep longer, and wake up happier (so you can too).

Small changes can make a big difference. Try adjusting your child’s sleep space tonight and see what happens!