Top 3 Child Sleep Tips for Summertime

Fun in the Sun – and When the Sun Goes Down

Sunscreen – check.

Beach towels – check.

Water and juice – check.

Healthy snacks – check. 

Now that it’s summertime, warm weather and longer days of sunshine mean getting ready for endless fun with your child(ren).

No longer cooped up indoors, you can explore the beach, the park, the pool – and soak up the sun as a family.

However, there’s one more reminder that you have to add to your checklist before venturing outside.

Just because the sun doesn’t set until 7:30 or even 8PM doesn’t mean that we can push our kiddos’ bedtime to a later time.

I know you don’t want to end the fun, but too much fun after bedtime might mean no fun for anyone the next day.

Our children’s sleep needs are actually the same as before, no matter how much longer the days are getting. If you allow them to stay up until the sun is down, they will be even more likely to turn into cranky little monsters and wake up in the middle of the night.

So, to make sure that their only screaming is for ice-cream, here are my Top Three Sleep Tips for parents to navigate the joy of summertime, with proper sleep and without missing any of the fun!

1.     Respect your child’s sleep needs

For babies and toddlers who don't nap well, I strongly recommend parents to schedule their daytime activities (e.g. play dates, swimming classes, visits to the grandparents, etc.) around their usual nap time. But as a parent myself, I also understand that life happens and we all need to live a little. If you can’t stay on your child’s nap schedule, then it is not the end of the world to let him/her nap in your car or in his/her stroller. However, try your best to limit naps on-the-go to 1-2 times a week, so that overall, your child will still have the sleep he/she needs.

The same rule applies to nighttime sleep. If your child is sleep sensitive and changes in his/her bedtime will easily affect his/her sleep quality, then try not to push her bedtime more than 30 minutes later. Again, if you have nighttime events that you really want your child to participate in, then once or twice a week won’t ruin her schedule. You can watch closely for your child’s drowsy signs the next day and make sure that she naps well and restores her energy accordingly.

However, if you have let your child stay up late too often, then you might have noticed some signs of over-tiredness and you can work on getting her back on schedule again. If you want to push your child’s bedtime to a later time through the summer, then do it slowly. For example, pushing her bedtime 15 minutes later every 3 days is a great way to adjust her schedule to fit your summertime events. With that being said, please just make sure your child is still in bed by 7:30PM to avoid chronic sleep deficits.

2.     Dim the sun

Though we can’t control the sunlight, we can make our child’s room darker before the sunset!

Here is a little science for you to get a better understanding of how our body responds to sunlight.

We have a biologically-controlled mechanism in our bodies called the “circadian timing system” or “circadian rhythm.” It is basically our inner clockwork that regulates our sleep and wake time in response to the light-dark cycle. When it’s dark, our brains release the “sleep hormone” Melatonin, and when it’s bright, our brains tell us to stay awake and alert.

Therefore, though the sun doesn’t set until much later during summertime, we can still make our child’s room dark enough to trick their brains into thinking it’s already nighttime. I recommend parents to close the curtains or draw the blinds as a regular part of the bedtime routine, so that their little one will have time to adjust to the darker environment and get sleepy on time. 

In order to completely dim the light in the summer, I usually tell my clients to purchase blackout curtains or window covers that seamlessly block out all the sunlight. For sleep sensitive kids, even a little light that sneaks into their bedroom can wake them up early in the morning.

3.     Stay cool

You might already know that our body's temperature decreases during sleep. This rule works for babies and toddlers as well. A cool and comfortable room temperature will help your little one fall asleep quickly and reach an optimal level of deeper and restorative sleep through the night. 

The most ideal range of temperature for sleep is between 68 and 72 ℉ (20 – 22 ℃). According to the American Association of Pediatrics, overheating can cause SIDS among infants, so it’s very crucial for parents to avoid over-swaddling young infants. For older babies and toddlers, I recommend breathable organic cotton pajamas. If your house’s temperature is on the low end of the ideal range, then you might want to add a sleep sack (Woolino and Kyte Baby are my favorites).

Here are some signs of your baby being overheated:

·      Heavy breathing

·      Red cheeks

·      Sweating

·      Damp hair (especially on the sides and in the back)

·      Red cheeks

·      Heat rash (this occurs when excessive sweating clogs sweat glands; if your little one has a heat rash, please contact your pediatric provider)

I hope these tips will help you and your family maintain healthy sleep habits so that you can all continue to make the brightest memories together under the sun.   

If you find it difficult to keep everything on track, don’t worry; you can always schedule a free 15-minute consultation with me.

Now, go and enjoy the most magical time of the year!