Winter Sleep Challenges

By Good Night Managing Director Jolandi Becker

With colder temperatures and less daylight, you would think we would sleep better rather than worse. Waking up unnecessarily in the winter months is so much harder! From waking because they are cold to being less active, winter can present its own sleep challenges for your baby.

Your baby waking because they are cold

A baby’s ideal sleep temperature is between 18–22°C. If their room is too cold, they may wake up frequently, while an overheated room can also lead to discomfort and restless sleep.
• Dress your baby in breathable, warm sleepwear and a TOG-rated sleeping bag.
• Use layers instead of heavy blankets, as loose bedding increases the risk of SIDS (Sudden Infant Death Syndrome).
• Keep the room temperature consistent using a thermostat or a heater with a safety setting.

Your baby waking because they are ill

Colds, flu, and congestion are more common in winter, making it difficult for babies to breathe and sleep comfortably.
There is not much you can do when your little one is ill. You will need to offer comfort, extra cuddles, and contact naps if needed, while trying to maintain their usual sleep routine. Adjust your expectations and remind yourself that illness disrupts sleep temporarily, but consistency will help them return to their routine once they are feeling better.

Your baby waking because of reduced activity levels

Colder weather often means less time spent outdoors, leading to decreased physical activity. Babies and toddlers who are less active during the day may struggle to settle at bedtime, have excess energy at night, or experience more night wakings.
Lack of fresh air and natural daylight may disrupt melatonin production, impacting sleep quality.
• Encourage indoor play with activities that promote movement, such as crawling, dancing, or playing with soft climbing structures.
• If possible, bundle up and go outside for short periods to allow for fresh air, sunshine, and physical activity.
• Create a consistent bedtime routine that includes calming activities to help them transition to sleep.

Winter presents unique sleep challenges, but with small adjustments, your baby can continue to sleep well. Focus on maintaining a consistent sleep environment, encouraging movement during the day, and supporting their natural body clock. If sleep struggles persist, consider reaching out to a sleep consultant for personalized guidance.