Winter can make sleep harder for everyone, especially children. The cold keeps them awake, or they fall asleep fine but wake up in the middle of the night feeling frozen. The good news is you don't need to overhaul your whole home. A few small changes to clothing, bedding, and the sleep environment can make all the difference.
Why children might struggle to sleep in winter
The most obvious culprit is the cold, especially in New Zealand’s older under-insulated homes. If a bedroom feels like a fridge, kids will struggle to fall asleep, and are much more likely to wake up during the night.
There is a biological side to sleep as well. Winter means shorter days and less sunlight, which can throw off everyone’s natural circadian rhythm. Because it gets dark so early, kids’ brains start producing sleep hormones ahead of schedule. By the time their actual bedtime rolls around, they are often overtired and may be approaching the dreaded second wind.
The late winter sunrise can also be a problem! If the school alarm goes off before the sun rises, then children will be forced to wake up before their body is ready for consciousness. This frequently results in a groggy morning and a grumpy child.
Keeping your kids warm
A warm bath or shower before bed does two things for children. It heats up their body and relaxes their muscles, and when they get out, their temperature drops, which is a natural signal to the brain that sleep is coming.
If you wash their hair, dry it properly. Damp hair makes it almost impossible to stay warm through the night and slow cold drying isn’t great for scalp health.
Hot water bottles (and non-water alternatives) are brilliant for keeping kids gently warm. You can even get a few different covers and let them pick a new friend to cuddle each night.
Winter bedding
Selecting the right winter bedding may seem like an obvious sleeping tip, but it is crucial for keeping children warm throughout the night. Opt for cotton flannel sheets, which are excellent for retaining heat, and choose duvets filled with natural materials like wool that provide insulation combined with hypoallergenic and moisture controlling properties. To combat heat escaping through the mattress, consider adding a soft mattress topper and protector under the bottom sheet. Mattress protectors and toppers will safeguard the mattress (and its warranty!), and provide an extra layer of comfort and warmth for your child.
Ideal bed position
Mattresses need to be elevated off the floor on a proper bed base, and positioned away from outside walls. Exterior walls and windows can conduct the cold right into the bed, and are prone to condensation that causes mould and mildew. Simply shifting the bed against an interior wall can instantly make the whole setup feel degrees warmer. If you don’t have this option, then try to leave a decent gap between the bed and exterior walls, and invest in decent curtains to block window chill.
Tackle the damp
Depending on where you live in NZ, winter can be notoriously moist. Condensation and damp air make a room feel significantly colder and makes it much harder for kids to stay warm in bed. To manage this, wipe down any condensation on the windows every morning to keep moisture levels down. If the bedroom feels damp, running a dehumidifier for a few hours before bedtime can dry out the air, making the room much easier to heat and far more comfortable to sleep in. Air bedding and pillows regularly when it’s dry out so they don’t accumulate excess moisture.
Sleepy foods
Some foods help the body get ready for sleep because they contain tryptophan, which naturally makes you drowsy.
If your kids are feeling snacky, try giving them one of these about half an hour before bed:
- A warm glass of milk
- A small banana
- A little bit of turkey
- Peanut butter or a few peanuts
- A small yoghurt
Nothing heavy – just a light snack to take the edge off any hunger and help them wind down.
Winter pyjamas
When it comes to winter PJs, layering is more effective than a heavy fleece onesie. Start with a breathable cotton or merino base layer, then add a warmer layer over the top. This traps air between the fabrics for better insulation and allows you to adjust layers if they get too warm during the night. Don't forget the feet! Adding a pair of fuzzy socks to the mix will help kids fall asleep faster.
Bedtime stories
Reading with the lights on keeps kids alert, so try something different. Once they are in bed, turn the lights off and tell a story. Have them lie back, close their eyes, and just listen. They will often drift off before you finish. A dark room helps natural sleep hormones do their job, and passive listening is far more relaxing than looking at bright pictures or turning pages.
Ensure your kids have the best sleep this winter
Winter doesn’t have to mean sleepless nights. A warm bath, proper pyjamas, a well-positioned bed, and a few simple changes to the bedtime routine make all the difference.
Start with the basics – a good mattress, a mattress topper or protector, and the right pillow. For more advice, check out our sleep guide: winter affects adult sleep too!