There is so much to love about the summertime – warm weather, sunshine, beach days, fireworks, family outings – the list goes on and on. The downside? Getting kids to sleep during the summer can be a bit challenging due to longer daylight hours and potentially disrupted routines.
Here are our top tips to help kids sleep better during the summer:
- Establish a Consistent Bedtime Routine: Stick to a regular bedtime routine that includes calming activities like reading a book, taking a warm bath, or practicing deep breathing. Consistency can signal to the body that it’s time to wind down.
- Create a Dark and Cool Sleep Environment: Use blackout curtains to block out excess sunlight in the evening and early morning. Keep the bedroom cool and comfortable for sleeping.
- Limit Screen Time Before Bed: The blue light emitted by screens can interfere with the body’s natural production of melatonin, a sleep-inducing hormone. Avoid screens (phones, tablets, TVs) at least an hour before bedtime.
- Encourage Outdoor Play Earlier in the Day: Exposure to natural light during the day helps regulate the body’s internal clock. Encourage outdoor activities earlier in the day to help set their biological rhythms.
- Engage in Quiet Activities Before Bed: Encourage calm activities in the hour before bedtime, such as drawing, colouring, or reading together.
- Model Good Sleep Habits: Children often mimic their parents’ behaviour, so make sure you prioritize your own sleep and demonstrate healthy sleep habits.
Remember that every child is different, so it may take some trial and error to find the strategies that work best for your child’s sleep during the summer months. Patience and consistency are key.
Sleep well!