Managing Summertime Sleep Changes
With summer in full swing, the days are long, the sun is bright, and there’s nothing more fun than being outside. Everything that makes summer exciting for kids can also impact their sleep schedule and body clock (or, “circadian rhythm”). Following a healthy summertime sleep routine can help your child sleep well and enjoy their long summer days.
How Much Sleep is Enough?
First, it helps to know the amount of sleep that doctors recommend children get at each age. Research shows that getting enough sleep can help kids learn and grow, but keep in mind that these are guidelines—every child and family is different! The American Academy of Sleep Medicine recommends the following:
Ages 1 and 2: 11 to 14 hours of sleep total, including naps
Ages 3 to 5: 10 to 13 hours of sleep total, including naps
Ages 6 to 12: 9 to 12 hours of sleep total
Ages 13 to 18: 8 to 10 hours of sleep total
Check out their Bedtime Calculator to help figure out the best bedtime to help your child get enough sleep, based on when your child needs to wake up in the morning.
Set a Schedule
Even when school is out, kids really benefit from reliable routines and a consistent schedule. Getting to your child to bed early when there’s lots of summertime fun (and the sun’s out as 9 pm in some parts of the country) can be tough. Many kids follow a later sleep schedule over the summer—just remember that consistency is key! Keeping bedtime and waketime the same, or within 1-2 hours, every night including weekends helps keep your child’s body clock “on time.”
Following a bedtime routine also helps with keeping a consistent sleep schedule. Here are some bedtime routine tips!
1. Say goodnight to electronic devices, including tablets, television, and smartphones before starting your child’s bedtime routine.
2. Take a warm bath or shower and brush teeth.
3. Make bedtime special by doing activities you and your child enjoy like playing games, reading books, telling stories, or listening to music. For teens, this can be a solo wind-down time where they relax in their room or another quiet space. Try to avoid having kids spend a lot of time doing activities before saying goodnight, as over time this can make it harder to fall asleep.
4. Cuddle, give hugs or kisses, and say goodnight.
Manage the Environment
Summertime can mean more hours of sunlight, hotter weather, changes in seasonal allergies, and sometimes more time using electronics devices. All of these factors can impact your child’s sleep.
Blocking the Sun – The last thing kids want to do is sleep when the sun is still out. If they’re having trouble falling asleep because they can see sunlight, try blackout curtains, heavy shades, or putting extra towels or sheets over windows. Their bedroom should be dark, cool, and cozy. About an hour before bed, help your child cool off from the day in the bath or shower and keep the lights dim while you finish their bedtime routine.
Seasonal Allergies – Having your child wash their face, take a bath, or shower before bed can help rinse off pollen and any other allergens. For kids that struggle with summertime allergies, keeping the windows closed with air circulating through a fan or the air conditioner can also help. Talk to your child’s doctor about allergy medications and possible side effects, as some medicines can make kids more energized.
Say Goodnight to Screens – For younger children, setting a “bedtime” for electronic screens and then put them away for the night. It can also be helpful to tell your child when electronics are going to “wake up” in the morning. For older children and teens, consider making a plan to charge their phones and devices outside of their bedrooms at night. Now might be a good time to buy an old- school alarm clock so that they don’t have to rely on their smartphones.
What’s on the Menu?
Summertime can mean more sweet treats, ice cream, soda, and other caffeinated drinks like sweet tea, green tea, and coffee. For kids, caffeine not only causes poor sleep but can also raise blood pressure, impact mood, and cause headaches. Remember, chocolate has caffeine too! One cup of coffee contains 100 mg of caffeine, and half of a dark chocolate bar has about one third of that amount. It’s also important to help your child drink enough water during the day so that they’re well hydrated by the time they go to bed.
Summary
While many things change over the summer, we also know that the same challenges that kids have during the school year, like bedtime fears, nightmares, and tantrums, can show up, too. For kids with worries, try working on “brave thoughts” to help with facing fears and managing new things, like starting camp. You can also use tools to manage bad dreams and calming techniques to help with meltdowns.
At the end of the day, summer is lively, and it can help to share these tools with your child so they feel well rested and can enjoy all the fun!