10 Summer Sleep Tips for Children
The transition into summer often brings a more relaxed pace – but that can also challenge established sleep routines. With longer days, family vacations, and fewer structured evenings, it’s easy for bedtimes to slip later and later, turning into a nightly battle or leading to cranky, overtired kids. Here are some simple ways to maintain a healthy sleep routine during summer – without giving up the joys of the season.
1. Try to Stay Consistent with Sleep Times 🕰️
While it’s okay to allow some flexibility for special occasions like neighborhood get-togethers or family barbecues, try to stick to a regular bedtime and wake-up time at least 5–6 days a week. Shifting bedtimes occasionally is all right, but keeping a regular schedule is key. It helps keep your child’s body on track and supports their transition back to school or daycare.
2. Help Kids Sleep Well Even on Vacation 🧳
Before a vacation, prioritize your child’s sleep to avoid starting the trip overtired, which can make it harder to adjust to new environments and routines. Bringing familiar items, like a favorite bedtime book or a comforting Fluvsie plush toy, can help your child feel calm. Keeping routines as consistent as possible makes transitions smoother both during and after the trip.
3. Create a Calming Bedtime Routine for Summer 💤
Long daylight hours can make it challenging for kids to get sleepy at bedtime. A soothing bedtime routine, such as reading, bathing, or soft music, helps cue their bodies that it’s time to rest.
4. Minimize Noise to Support Sleep 🔕
During summer evenings, neighborhood activities often extend later into the night. Sometimes, these sounds can interfere with your child’s sleep routine. Using white noise can help mask background noise like outdoor gatherings, music, or fireworks, creating a more peaceful environment for rest.
5. Let Darkness Do Its Magic 🌃
Sunlight streaming into the bedroom at 9 p.m. can make it feel like midday. Try using blackout curtains to darken the room, which supports melatonin production and helps your child feel sleepy when it’s time for bed.
6. Balance Screen Time 🤳
Tablets and TVs can disrupt melatonin and delay sleep. Aim to turn off screens an hour before bed, or use blue-light filters if screens are used closer to bedtime.
During the day, however, screen time can be educational and supportive of healthy routines. For example, the TutoTOONS mobile game My Baby Unicorn makes learning bedtime routines fun and engaging through playful, interactive gameplay.
7. Keep the Bed Just for Rest 🛌
Your child’s bed and bedroom should ideally be reserved for sleep and rest. When beds are used for homework or gaming, it can become harder for kids to associate that space with winding down and falling asleep.
8. Encourage Physical Activity 🤸
Plenty of daytime movement – whether it’s riding a bike, swimming, or playing outside – can help your child burn off energy and sleep more soundly at night.
9. Be Mindful of Sleep Struggles 🥱
Summer can lead to bedtime resistance or disrupted sleep, even with a routine in place. Stay consistent and patient, and keep an eye out for signs of overtiredness – such as irritability, restlessness, or clumsiness – which may mean your child is not getting enough sleep.
10. Shift Gently Back to School or Daycare Schedules 🎒
Start adjusting your child’s sleep schedule about two weeks before school or daycare begins. Gradually move bedtime and wake-up times earlier by 15–30 minutes every few days to ease the transition and avoid morning struggles.
By keeping these simple tips in mind, you can help your child enjoy the summer while maintaining healthy sleep habits – making the transition back to school or daycare smooth and stress-free for everyone.
