It’s here! Long sunny days, trips to the beach, camping, days at the pool! The time that kids looks forward to each year! But, it can be challenging to establish a consistent sleep schedule for your children during these summer months. With longer days, more activities, and vacations, it can be tempting to let your children stay up later than usual. However, it’s important to remember that adequate sleep is crucial for your child’s physical and mental health. So let’s talk about the importance of maintaining a consistent summer sleep schedule for your children, how much sleep they need, tips for establishing a summer bedtime routines for kids during the summer, summer sleep schedule ideas for different age groups, and activities to promote healthy sleep in the summer.
Summer Sleep Schedules
Summer is a time for relaxation, fun, and spending time with family and friends. However, it’s essential to remember that sleep is just as important during the summer months as it is during the school year. With the longer days and more activities, it can be tough to establish a consistent sleep schedule for your children. However, it’s crucial to remember that adequate sleep is essential for your child’s physical and mental health. Children aged 3- 5 need 12- 14 per night, children aged 6-12 need 10-13 hours of sleep per night, and teenagers aged 13-18 need 9-11 hours of sleep per night.
It may be tempting to let your kids stay up later and sleep in throughout the summer, and while it’s okay to have some flexibility in your child’s sleep schedule during the summer, it’s essential to remember that they still need adequate sleep for their physical and mental health. So, why is this so important? A big factor is their circadian rhythm or “body clock”. This is our 24 hour body clock that keeps our body going each and every day and if it is consistently fluctuating, that can cause overtiredness, hyperactivity, mood swings and other issues in our children. Children who don’t get enough sleep are more likely to have behavioral problems, be irritable, and have trouble concentrating. They may also be more prone to accidents and injuries. Additionally, sleep plays a critical role in your child’s physical health. During sleep, the body produces hormones that help with growth and development, and the immune system is strengthened. Keeping their sleep schedule consistent will help regulate your child’s circadian rhythm, which is essential for healthy sleep.
Additionally, a consistent sleep schedule can help your child establish healthy sleep habits that can last a lifetime. And this is key…By establishing a consistent sleep schedule during the summer months, you can help your child transition back to their school-year sleep schedule more easily!
Tips for Establishing a Summer Sleep Routine
Here are some tips for establishing a summer sleep routine for your child:
- Set a consistent bedtime: Try to establish a consistent bedtime for your child, even on weekends. This will help regulate their sleep schedule and make it easier for them to fall asleep.
- Create a relaxing bedtime routine: Establish a relaxing bedtime routine that your child can follow every night. This can include activities such as reading a book, taking a bath, or listening to calming music.
- Limit screen time before bed: The blue light emitted by screens can disrupt your child’s sleep. Try to limit screen time before bedtime, and avoid screens in your child’s bedroom.
- Make the bedroom conducive to sleep: Ensure that your child’s bedroom is cool, dark, and quiet. Consider using blackout curtains, a fan, or white noise machine to create a sleep-friendly environment.
Summer Sleep Schedule Ideas for Different Age Groups
Different age groups have different sleep needs. Here are some summer sleep schedule ideas for different age groups:
Toddlers and Preschoolers
Toddlers and preschoolers need 12-14 hours of sleep per day. Here are some summer sleep schedule ideas for this age group:
- Establish a consistent bedtime and wake-up time.
- Create a relaxing bedtime routine that includes a bath, storytime, and a lullaby.
- Avoid caffeine and sugar before bedtime.
- Ensure that your child’s bedroom is cool, dark, and quiet.
School-Age Children
School-age children need 10-12 hours of sleep per night. Here are some summer sleep schedule ideas for this age group:
- Establish a consistent bedtime and wake-up time.
- Encourage your child to read before bedtime instead of watching TV or using screens.
- Limit caffeine and sugar before bedtime.
- Ensure that your child’s bedroom is cool, dark, and quiet.
Teenagers
Teenagers need 9-10 hours of sleep per night. Here are some summer sleep schedule ideas for this age group:
- Establish a consistent bedtime and wake-up time.
- Encourage your teenager to avoid screens before bedtime.
- Limit caffeine and sugar before bedtime.
- Ensure that your teenager’s bedroom is cool, dark, and quiet.
Bedtime Routines for Kids During the Summer
Establishing a relaxing bedtime routine can help your child fall asleep faster and sleep more soundly. Here are some bedtime activities for kids during the summer:
- Take a bath or shower: A warm bath or shower can help your child relax and unwind before bed.
- Read a book: Reading a book is a relaxing activity that can help your child wind down before bed.
- Listen to calming music: Calming music can help your child relax and fall asleep faster.
- Practice deep breathing or meditation: Deep breathing or meditation can help your child relax and calm their mind before bed.
Activities to Promote Healthy Sleep in the Summer
Have a kiddo who is struggling with sleep? There are many activities you can do with your child to promote healthy sleep during the summer months. Here are some ideas:
- Get plenty of exercise: Regular exercise can help your child fall asleep faster and sleep more soundly.
- Spend time outdoors: Exposure to natural light can help regulate your child’s circadian rhythms and promote healthy sleep.
- Avoid caffeine and sugar: Caffeine and sugar can interfere with your child’s sleep. Encourage your child to drink water or herbal tea instead.
- Create a sleep-friendly environment: Ensure that your child’s bedroom is cool, dark, and quiet.
Maintaining a consistent summer sleep schedule is essential for your child’s physical and mental health. By establishing a consistent sleep schedule, creating a relaxing bedtime routine, and engaging in activities that promote healthy sleep, you can help your child get the rest they need to thrive. While I 100% encourage fun during the summer, try not to forget how important sleep is for your child’s health, growth and development. You can still have an amazing summer and get the sleep that you need, leading you to a school year that is easy to transition into and a child who is well rested and ready to learn.
Looking for more sleep support? I work with children up to age 12. Take a look at my Private Sleep Coaching Packages or book a free 15 minute evaluation call with me here to chat about your child’s sleep. It is never too late to instill healthy sleep habits in your child.