The summer months are a great time to get outside, spend time with friends and family, and simply relish all that the weather [and the Madison area, of course] has to offer! During the busyness, you can still find ways to support sleep.
Transitioning to a Summer (Sleep) Schedule:
- Consider adjusting to a new summer routine during longer days.Do this by shifting bed and morning waking time within 30-60 minutes of typical schedules. For example, if bedtime has been 7:00p and your child wakes at 6:00a, move bedtime back to 7:30/8:00p and aim for 6:30/7:00a waking time.
- Even with a schedule change, infants, toddlers, and young children still need their sleep and do best with 10-12 hours of overnight sleep.
Keep an eye on naps. Similar to night sleep, aim to keep naps within 30–45-minutes of normal schedules.
- Depending on age, daytime sleep totals will range from 4 hours (younger infants) to 1.5 hours (a toddler, preschooler, or even a young school age kiddo who may occasionally nap).
- Has your toddler or preschooler dropped a nap? Consistent, designated, mid-day quiet time that is screen-free and low intensity greatly helps recharge little batteries.
- Sometimes the transition to new schedules and routines can be tough. Ever notice grogginess or grumpiness when clocks adjust for daylight saving time (beginning or ending)? Likewise, it’s a time limited adjustment and will take about 1-2 weeks to settle into a new schedule.
Create a Cool & Cozy Sleep Environment:
- Keep sleep spaces are cool. On hot days set the AC to 68° or set it to a more reasonable temperature to reduce humidity and use fans to get a cool breeze going. Added bonus: this will also help reduce nighttime allergies.
- If you’ve been using flannel bedding or heavy comforters, switch to cooler blankets and sheets. This also goes for PJ’s and sleep sacks.
- Blackout shades go the distance! And they need not be super fancy…I often suggest families bring garbage bags and packing tape while traveling because they help in a pinch!
- Cozy sleep spaces aren’t limited to bedrooms. Wind down by closing shades and dimming lights after dinner, turning off screens 2-3 hours before bed (screens suppress the release of melatonin by 80%), and engaging in activities that are calm and relaxing before bed: puzzles, drawing, or playing with figures, play dough, or kinetic sand.
Sleep Thrives on Consistency:
- Summer can be the busiest season for socializing – it’s tempting to take advantage of each longer day! However, following circadian rhythms (personal body clock) is easiest on the body.This means going to bed and waking around the same times, even if you adjust schedules.
- Consistent schedules are especially helpful for little ones. Consider limiting evening events (sometimes you just have to call it a day!), so that when bedtime rolls around, bodies are primed and ready to sleep.
- Using an ok-to-wake light? Continue implementing to maintain consistent bedtime and waking cues for your child.
- Have you been go-go-going all day and now it’s past bedtime…but TIME FOR BED? Try not to stress and remember that falling back on even the smallest part of your familiar, not-crunched-for-time bedtime routine, helps your child down shift and fall asleep: simplify to their known lullaby, a favorite story, or extra snuggle time while drifting off at the end of a busy day.
Finally, caregivers, don’t forget to take time to relax! At the end of the day, find something good to read or spend time doing relaxing and enjoyable activities such as art, craft making, or playing a musical instrument. If it works into your bedtime routine, the time before bed is a great opportunity to gift yourself some self-care.
Amber Evenson is a pediatric sleep consultant based in Madison, Wisconsin. She holds a PhD in child development from the Erikson Institute and supports sleep for families locally and nationwide. Amber works with expectant parents through school-aged children – for more information about her approach to sleep work or to schedule a free, 20-minute informational call, you can check out her website or reach out via info@evensonsleepsolutions.com.
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