Summertime Sleep Tips – Top 10 Ways to Balance Your Child’s Sleep

Summer is a special season that is longed for by everyone, parents and children included. We all know that summer is the season when we can make all the beautiful moments we’d wish to, as the weather is so accommodating.

This is when our swimming pools take all the abuse they can, we have ice cream whenever we want to, and the sun stays with us till it’s quite late – no wonder the tiny humans don’t want to sleep during this season. Consider, however, that even if you want your child to have the fun they didn’t have during other seasons, they still need enough sleep so that they won’t end up overtired and cranky.

sleeping child

If you’re wondering what you need to do to ensure that your babe gets enough sleep during summer, consider the following tips:

  1. Mother nature trick

You’ve probably heard that our bodies sleep better when it’s dark because they produce melatonin. On the other hand, when there is light, the melatonin becomes suppressed, and our bodies become alert and energized which is probably why most people wake up naturally when the sun starts rising.

Since kids go to sleep when the sun is still shining during summer, you can trick their bodies by drawing the blinds and dimming the lights 1-2 hours before sleep time, which mimics the setting of the sun.

Also, you will need window covers to ensure that not even the slightest glimmer of sunlight is getting through. Black-out curtains can be used, but they won’t be as effective as window covers, so consider picking a good window cover.

  1. Bring the heat down

The perfect temperature range for good sleep is 68-72 degrees, which is why you want to do whatever you can to ensure that the temperature of your kid’s room is within the range. You might even require a tabletop thermometer to monitor the temperature in their room so that they stay comfortable while sleeping.

Consider, also, picking light-weight, breathable pajamas that will add to their comfort while maintaining ideal body temperature.

  1. Stay on schedule

Ensure that you stick to a regular sleeping schedule so that bedtime stays within half an hour’s range (e.g., 8:00 – 8:30 PM). That way, your child’s body will adjust naturally so that it’s always ready for sleep when the time is right. An irregular bedtime pattern can stress the tiny human’s body so that they don’t get quality sleep.

  1. Go outside and be active

It would be best if you considered to go out and have some fun during the day, as this will keep your child’s body busy and allow them to reach the ideal level of fatigue. That way, you won’t have to try hard to get them to sleep when it’s time to. Just don’t forget to apply sunscreen and encourage them to take enough water while outside.

  1. Pay attention to the naps

When going outside, you might want to abide by the 80/20 nap rule, which means that 80% of the naps should be at home while the rest are taken outside. Aiming for a majority of the naps at home is a good thing to do as that’s where naps are more effective and restorative.

  1. Make sleep a priority

Your young one’s body needs enough sleep to ensure that their body is functioning as it should at all times, so prioritize sleep over other things such as playtime. That way, your child will wake up feeling re-energized and ready to be active for as long as they can or should.

  1. Teach your child how to relax

There is no need for your child getting to bed only for them to stay awake without any sign of sleep. Encouraging stillness in them by telling a story or reading a book can, however, go a long way in teaching them to relax and fall asleep without trying.

  1. Provide the right nutrition

You’ve got to choose the right food for your child, to encourage relaxation of their bodies which encourages better sleep. Carbs have a calming effect on their bodies, whereas food that has a lot of protein or sugar generate alertness, which is not a great idea. Also, vitamin deficiencies as a result of unhealthy meals can affect sleep.

  1. Cooler baths

You can give your child a “cooler bath” moments before sleep time so that their body temperature gets lower, which is an excellent way to prepare them for sleep.

  1. Get a perfect bed

Investing in a quality breathable mattress, sheets, baby pillows, and duvets can give your baby the comfort they need, and they’ll be sound asleep before you even know it.

So there you go,

The above tips will help you ensure that your young one gets quality sleep this summer so that they and you can enjoy the glory of summer, and make it memorable. Remember that quality sleep offers restorative benefits to your baby’s body and keeps them energized afterward.

Hannah Whittenly is a freelance writer and mother of two from Sacramento, CA. She enjoys kayaking and reading books by the lake.