A Sleepy Summer: How to Keep Sleep on Track in the Summer Months
As summer arrives, longer days and looser routines can throw off even the best sleepers. For many families, the shift from the structured school year to summer’s flexibility can make it harder for children to get the rest they need. Quality sleep is essential for children’s mood, behavior, learning, and overall health, so it’s worth helping families think proactively about their summer sleep routines.
Here are five practical tips you can share with parents and caregivers to support healthy sleep habits all season long:
1. Keep Bedrooms Cool and Comfortable
Summer heat and humidity can make it harder to fall asleep and stay asleep. Remind families that a cooler bedroom—ideally between 60–67°F—is best for sleep. Using fans, breathable cotton bedding, and blackout curtains can help create a more comfortable, sleep-friendly space even on warm nights.
2. Get Sunlight and Movement During the Day
Natural light and physical activity play a big role in regulating kids’ internal clocks (circadian rhythms). Encourage parents to help their kids spend time outdoors every day—whether it’s a morning walk, backyard play, or an afternoon bike ride. At least 30–60 minutes of daylight and active play can make it easier for children to wind down at night.
3. Limit Bright Light (and Screens) Before Bed
Even during summer’s longer evenings, it’s important to keep evenings calm and dimly lit. Bright lights and screens—like tablets, phones, and TVs—can suppress melatonin, the hormone that helps kids feel sleepy. Suggest that families start a “screen-free wind-down hour” before bed to help their child’s brain and body transition to sleep. This could include quiet activities like reading, drawing, or listening to soft music.
4. Be Flexible, But Stay Consistent
It’s natural for families to let bedtimes and wake-up times shift during the summer—especially if mornings aren’t rushed. That’s okay if it works for their child, but consistency still matters. Going to bed and waking up at roughly the same time each day (within about 30–60 minutes) helps maintain a strong sleep-wake rhythm. Gently remind parents that a consistent routine—even in summer—can make transitions back to school much smoother in the fall.
5. Watch for Seasonal Allergy Sleep Disruptors
Seasonal allergies can wreak havoc on sleep by causing congestion, itching, and discomfort at night. Encourage parents to watch for signs that allergies might be disturbing their child’s rest and to speak with their pediatrician if needed. Simple measures like keeping windows closed during high pollen times, using air purifiers, or rinsing off pollen after outdoor play may also help.
The Takeaway
Summer doesn’t have to mean sleepless nights. With a few thoughtful adjustments, families can help their children maintain healthy sleep habits that support their physical and emotional well-being—all year long. As a trusted professional, you can play a key role by sharing these tips and helping families create calm, restful summer routines.