Why Your Child Wakes More in Autumn (and How to Fix It)

(*this blog contains affiliate links. These are products I genuinely recommend but may get a small % of the purchase amount)

I’ll admit it, I love this time of year. The cosy evenings, snuggly blankets, the return of black tights, and of course, a chai latte in hand. Autumn has such a comforting feel about it.

For many families though, there’s a big downside to this season: disrupted sleep.

If your little one has suddenly started waking earlier than usual or seems restless through the night, the colder temperatures could be the culprit.

Let’s look at why this happens, how the seasonal change affects both children and parents, and most importantly, what you can do to help.

How Temperature Impacts Sleep

Sleep quality is heavily influenced by temperature. When we (adults or children) are too cold, the body struggles to stay in a deep, restorative sleep. Babies and young children in particular can find it harder to regulate their own temperature, which means they’re more sensitive to seasonal changes.

During autumn and winter, the nights are longer and the temperature often dips sharply in the early hours - just when your little one is in their lightest stages of sleep and more prone to wake up. That combination can easily cause early morning waking or frequent night waking.

You may notice things like:

🌟Your baby feeling cooler on night feeds.

🌟Early morning cries around 4-5am, just as the temperature drops lowest.

🌟Restless tossing and turning in toddlers and young children.

🌟 Little ones pulling their knees up or curling into a ball during the night as they try to conserve warmth.

🌟 Older children kicking covers off and then waking because they've become cold.

But don’t panic, these wake-ups often aren’t a “sleep regression”, they’re simply a response to the environment and with a few tweaks, you can make things much easier.

Dressing for the Night: Finding the Right Layers

One of the trickiest parts of colder nights is knowing how to dress your little one. Too many layers and they can overheat, too few and they’re chilly and restless.

That’s where transitional sleepwear comes in. I recommend using a transitional sleeping bag, which allows you to easily add or remove layers without disturbing your baby’s sleep. You can find one I recommend here*.

The beauty of this type of product is flexibility,  you can adjust as the night cools down or if your home has inconsistent heating. That way, your little one stays cosy without you needing to completely re-dress them at 3am.

A couple of other tips for dressing at night:

🌟Layer with natural fabrics like cotton or merino wool, which regulate temperature better than synthetics.

🌟Check the room temperature - the ideal range is between 16–20°C. We use the Gro Egg to easily see the bedroom temperature (get one here*). Be mindful if you are using a video monitor with the temperature on, our one was often showing a lot warmer than what the temperature actually was.

🌟Use the “back of the neck” test,  if it feels warm (not sweaty or clammy), they’re dressed just right. Cold hands or feet are not an indication of baby being too cold.

🌟Keep an extra layer handy by the cot - a thin sleep vest, a light blanket or a warmer sleeping bag will be great to grab so you can quickly change without turning all the lights on or disturbing them too much (or even better, the transitional sleeping bag I mentioned above!)

You’ll find more of my most trusted sleep products on my recommended tools page*

Practical Environmental Adjustments

You don't need to turn your child's bedroom into a sauna, a few small tweaks can make a big difference:

🌟 Draft proof the room where you can.

🌟 Use black out blinds and curtains - not only are these great for blocking out the light but they also help with insulation.

🌟 Position the cot away from draughty windows and away from radiators.

🌟 Put down a big rug if it is chilly from the floor.

Common Mistakes Parents Make in Cold Weather

It's so easy to overcompensate when we're worried about our children being cold. I know, I've done it myself, piling on extra layers or worrying they're not warm enough. But too many blankets or a sleeping bag that is too warm for the temperature is dangerous and bring risks of overheating.

I also used to panic my little one was too cold because her hands were like I when I was feeding her in the night but this isn't an indication she was too cold. Naturally their hands and feet are colder than the rest of their body so it is important to feel the back of their necks or their tummy. For more information on this please go on the NHS website here.

If your little one is sleeping in their buggy, please remember to unwrap them when they come in from the cold. I know you won't want to risk waking them but you also don't want them overheating which can be dangerous.

The Link Between Cold, Sleep & Immune System

We all know the colder weather brings an endless stream of colds and bugs - especially if you've got little ones in nursery or school (of course when they are all snotty is when they also want to give you loads of kisses...).

When sleep is broken, the immune system doesn't function as well, meaning children (and us parents!) are more vulnerable and may take longer to recover.

Helping your child get consistent, good quality rest is one of the simplest ways to support their health through the colder months.

Longer Nights, Shorter Days: The Mental Health Impact

While we often focus on how temperature affects children’s sleep, the seasonal shift impacts us as parents, too. The darker mornings and evenings can leave us feeling low on energy and it’s no surprise that rates of low mood and depression increase during the winter months.

For parents who are already sleep-deprived, the longer nights can amplify that foggy, isolated feeling. When your little one is waking at 4:30am and it’s still pitch black outside, the day can feel endless.

That’s why it’s so important to prioritise both your child’s sleep and your own wellbeing.

Here are a few practical things that can help:

🌟 Get outside daily: Even a short walk in the crisp autumn air can do wonders for your mood and your body clock. Daylight exposure helps regulate melatonin (the sleep hormone) for you and your child. Why not tie it in with the first nap of the day and you’ll both benefit from the fresh air?

🌟 Keep a consistent routine: It’s tempting to hibernate in winter, but regular bedtimes and wake times support better rest for everyone.

🌟 Check in with yourself: If you’re feeling persistently low, anxious or overwhelmed, please don’t brush it off as “just tiredness.” Reach out for support. There is no shame in admitting when you’re struggling.

How I Support Families Through Seasonal Struggles

I’ve worked with families whose little ones went from waking constantly to sleeping peacefully through until morning, all because we made small, practical changes.

Last winter, one of my clients had a baby who was glued to her as a “human hot water bottle” all night. Not only was Mum exhausted, but her baby wasn’t getting restful sleep either and Dad was desperate to get back in his own bed. With the right sleepwear, tweaks to their bedtime routine and some gentle coaching on how to settle independently, that baby was soon happily sleeping in their own cot, Mum got her evenings (and sanity) back and Dad was much more comfortable in his own bed.

Another family I worked with were battling 5am wake-ups as soon as the temperature dipped. Once we adjusted the sleep environment and helped the little one be able to self-settle without needing a feed for every wake, the early wakes stopped and the whole family were much happier.

That’s the magic of sleep support. It’s never about harsh methods or quick fixes. It’s about creating comfort, security and confidence for the whole family.

Final Thoughts

When sleep goes a little off track, it's so easy to blame ourselves or worry we've created "bad habits" but often, it's simply the environment playing it's part. Colder nights, longer evenings and temperature dips are challenges every family faces. You're not doing anything wrong.

Having said that, the colder nights don’t have to mean more night wakes or 5am starts. With the right layers, a cosy sleep environment and some simple routine adjustments, your child can continue to sleep well through the season change.

And remember, your wellbeing matters too. Cosy blankets and chai lattes are lovely, but nothing beats the restorative power of real, uninterrupted sleep.

If you’d like more support, you can:

🌟Explore my trusted products page for sleep essentials I recommend to families.

🌟Download my free guide, The No-Nonsense Guide to Night Waking, for practical steps to reclaiming your nights.

🌟Book a free Sleep Assessment Call here.

Better sleep is possible, for your little one and for you.