Hot Summer nights for children with sensory differences
As temperatures rise, we all know that summer nights can become uncomfortable for any child, but for those with sensory differences, the heat can be especially challenging. Sensory processing challenges can amplify discomfort, making it difficult for children to fall and stay asleep, and stay cool. Here are some tried and tested strategies to help your child cope.
Optimize the Sleep Environment
Creating a calm and cool sleep environment is crucial. Consider blackout curtains to block out evening sunlight and keep the room cool (or even pin up A2 sheets of paper or wallpaper at the window if blackout blinds are not an option!). A fan can help maintain a comfortable temperature, but some children may be sensitive to the noise or the feeling of air blowing on them (some children like it, of course). If this is the case, position the fan to circulate air indirectly or use a white noise download to mask the sound.
Choose Comfortable Bedding
Lightweight, breathable fabrics like cotton are ideal for summer. Avoid synthetic materials that can trap heat and cause discomfort. If your child has strong preferences or aversions to certain textures, let them choose their own bedding. Some children find cooling blankets helpful, while others might prefer minimal covers to reduce sensory input. You can even buy cooling weighted blankets these days!
Dress for Comfort
Choosing the right sleepwear goes without saying. Loose-fitting, lightweight pyjamas made from natural material like cotton can really help regulate body temperature. For children who are sensitive to clothing labels or seams, they can wear the item inside out or you can buy seamless and label-less options that can enhance comfort; you can always cut labels out. Some children might prefer sleeping without pyjamas during especially hot nights.
Hydration and Cooling Routines
Keeping your child hydrated throughout the day can help their body regulate temperature more effectively and this will carry over into night time. A cool shower or bath before bed can lower their core body temperature and create a soothing bedtime routine. If your child finds baths overstimulating, consider a cool washcloth or misting spray as an alternative and try running cold water over the insides of their wrists.
Calming Techniques
Use relaxation techniques that work for your child, such as deep pressure and/or gentle massages, or listening to calming music. Again, a white noise download can be really helpful. These can help reduce anxiety, enhance sensory and emotional regulation and make it easier for your child to fall asleep, even on warm nights.
Wishing your child (and you) restful slumbers through these hot summer nights.
Emma Puttock
Occupational Therapist