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Baby Sleep in the Barcelona Summer: How to Stay Rested (and Sane) as a Family

Toddler Sleep Barcelona

Summer in Spain.. the long sunny days, late dinners on terraces, beach days that stretch into the evening. It’s magical, isn’t it?

But if you’re a parent to a baby or toddler, especially as an expat in Barcelona, this dreamy Mediterranean lifestyle can come with a hidden cost: disrupted sleep, not just for your little one, but for the whole family.


So let’s talk about baby sleep in the summer: why it can become more difficult, what happens when routines go out the window, and how to find a gentle balance between enjoying the season and protecting your family’s rest.

Summer Disruption: When the Routine Vanishes


Before the summer starts, many families (even if just loosely) have a rhythm in place. You might have a nap schedule, a predictable bedtime, a consistent morning wake-up. These routines create safety and security, not just for babies and toddlers, but for parents too.


Then summer arrives and everything shifts:

  • Days get longer

  • Social events multiply

  • Dinner happens later

  • You name it!


And somehow, without meaning to, naps are missed, bedtimes drift later and later, and everyone, especially your little one, ends up overtired.

And overtiredness is not just about being grumpy or cranky. It deeply affects how your child sleeps.



The Cortisol Spiral: Why Overtired Babies Struggle to Sleep


Baby Sleep Barcelona

When a baby or toddler misses their “sweet spot” for sleep, that gentle window of tiredness before overtiredness kicks in. Their body begins to produce more cortisol, the stress hormone. This puts their little system into a state of alertness, which might explain why they suddenly seem full of energy again, racing around like a “possessed” child when they should already be asleep!


This cortisol high makes it much harder for them to fall asleep and to stay asleep. They may become restless sleepers, tossing and turning, or waking frequently during the night. If you’re sharing a room, you’ll probably hear every movement, and sleep becomes fragmented for everyone.

It’s a cycle that can quickly spiral.



A Bit of My Own Journey


I completely understand how difficult this can be, I’ve lived it too. When my two children were babies (they are two years apart), sleep was tough. Those early years were deeply beautiful, but also deeply exhausting. And during the summer, it felt even harder.


We are a family that functions best with structure. We found that being quite routine and disciplined with timings worked really well for us. So, for example, we would always go to the beach in the morning, rather than late afternoon, so we could be back home in time to wind down properly and start the bedtime routine without stress.

Of course, if there was a special occasion, a gathering with friends or a family celebration, we’d absolutely join in. But we also learned to ask:


  • Is there an alternative?

  • Could we go for lunch instead of dinner?

  • Could we meet earlier in the day?


Most of the time, there was a way to protect our evenings without missing out altogether. And it really helped.

But summer brought other challenges too.



When Sleep Wasn't Just Hard, It Was a Rollercoaster


Our son Pep, our eldest, was diagnosed with a rare condition called FAPA (Periodic Fever, Aphthous stomatitis, Pharyngitis, and Adenitis syndrome). Since he was a 4 months baby, he would get a high fever once a month, lasting about a week. His temperature would reach 40°C and we were told to manage it by alternating paracetamol and ibuprofen around the clock to keep it down.


It was exhausting, not only physically, with night wakings every few hours for medication, but also emotionally. Pep hated taking medicine. Every dose was a struggle. And as a mother, it broke my heart to see him unwell so often.
Barcelona Mums

For the first two years, we had no idea what was causing these fevers. Then when we moved to Barcelona and finally saw an specialist, we received the diagnosis of FAPA. The turning point came when doctors prescribed a small dose of corticosteroids, just two milligrams, which we could give at the very start of the fever. And it worked. Within a couple of hours, the fever would disappear, and it wouldn’t come back.


It was life-changing. But even so, this monthly cycle affected our whole rhythm. You see, it wasn’t just the week of fever, it was the week before, when he was already a bit off and sleep was unsettled, and the week after, when he was recovering. So that meant, for three weeks out of every month, we were walking a sleep-deprived tightrope.


Summer didn’t pause for any of it. The heat, the noise, the late evenings.. it all made things harder. That’s part of the reason I eventually became a Gentle Sleep Coach. I needed to dig deeper, to understand how to support not only my children’s sleep but also our family’s wellbeing as a whole.



The Rise of Night Terrors in Overtired Toddlers


Another topic that often comes up during the summer months is night terrors, especially in toddlers.

My son Pep experienced lots of these episodes can be truly frightening. Your child falls asleep, and an hour or two later, they suddenly wake up screaming, thrashing, sometimes even kicking. You try to speak to them, but they don’t respond. It feels like they don’t even know who you are.

And the truth is, they don’t, not in that moment.

Night terrors are a type of sleep disturbance that happens during deep, non-REM sleep. They are most common around the age of three to eight, and can be triggered by overtiredness, illness, developmental changes, or transitions like dropping a nap. And summer, with its unpredictability, is often the perfect storm for these triggers.

Here’s what you need to know:


  • Your child isn’t in pain.

  • They won’t remember it in the morning.

  • Try not to wake them, just stay close, keep them safe, and let the episode pass.

  • Most episodes last around 20 minutes, after which they’ll usually settle back into sleep.


I know how helpless it can feel to watch, but please believe me, they are okay, even if it doesn’t look like it. As parents, we’re the ones who carry the worry and the sleepless nights. But with consistency and support, it does get better.



A Gentle Summer Strategy


So, what can you do to help your little one (and yourself) sleep better during the hot and hectic summer months?


Here are some tips I often share with the families I support:


  • Protect the wake-up time. Even if bedtime shifts slightly later, keeping the wake-up time consistent helps anchor your child’s internal rhythm.

  • Watch for sleep cues. Notice when your little one starts to slow down, become quieter, or rub their eyes. That’s your “sweet spot”. Aim to get them to bed before they tip into overtiredness.

  • Stay cool. A hot room can disrupt sleep. Use blackout curtains, fans or air-conditioning to help them stay comfortable.

  • Make conscious choices. A late night here and there is okay, just weigh it up. Ask yourself: Is this plan going to enrich us.. or leave us all tired and stressed tomorrow?

  • Stick to structure (most of the time). Flexibility is lovely, but a gentle rhythm gives children security. It doesn’t need to be rigid, just predictable enough to help them feel safe.



Summer Can Still Be Sweet with Your Baby's Sleep in Barcelona


MyMamaDreams

You don’t have to choose between enjoying the summer and supporting your child’s sleep. With a little mindfulness, a few small adjustments, and a healthy dose of compassion (for yourself and your child), it’s absolutely possible to do both.


Go ahead, enjoy the sunshine, gather with friends, make beautiful memories. But keep your child’s sleep needs close to heart. Because when they sleep well, you sleep better too, and that’s a win-win for the whole family.


And if sleep still feels like a daily battle, know that you’re not alone. I’ve been there. And I’d love to help.


Feel free to book a free consultation call with me. We’ll talk through your unique situation and explore how I can best support you and your family — with care, empathy, and a plan that feels right for you.



With love,


Anna, Founder of MyMamaDreams 

Doula | Lactation Consultant | Gentle Sleep Coach




 
 
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