For families with children, the summer months can mean a significant change in routine. Summer vacation means that your child’s routine bedtime has been replaced with the Wild West. Perhaps your boy sleeps whenever he pleases, or your daughter takes a snooze till lunchtime. The importance of a regular bedtime, even during the warmer months, cannot be overstated. Your child’s health and development depend on a regular summer sleep routine.
Why a consistent summer sleep schedule matters
A consistent summer sleep routine for your children is essential. Children who have a regular bedtime are more likely to obtain a good night’s sleep and have a better night’s rest. This ensures that youngsters grow up healthy, strong, and well-adjusted.
A consistent sleep pattern has been demonstrated to boost children’s ability to pay attention, focus, function, and improve their conduct. Keeping a consistent sleep pattern throughout the year helps to cultivate healthy sleep habits and maintain good sleep hygiene. On the other side, sleep deprivation can result from an erratic sleep schedule. In fact, erratic sleep patterns can have a substantial impact on a child’s behavior.
Even if you don’t mind staying up later in the summer, your sleep routine should remain consistent throughout the season. When the sun is still shining, it can be difficult to get children to go to sleep. A regular bedtime and wakeup time is not required, but it’s still important to maintain some sort of structure in the way you spend your time off.
Keep in mind that if you do allow your children to sleep later, they will have to get up earlier when the school year begins. If their bedtime is closer to their original bedtime, it will be easier for them to adapt. To get to an 8:00 bedtime from a 9:00 bedtime, it’s easier than it is for someone who’s used to going to bed at 11:00.
Dialing in a regular summer sleep schedule
Regularly work towards a specific bedtime that you’ve set for yourself, and stick to it. The better your results will be if you are more consistent.
Choose a bedtime that will allow your child to get the rest they need each night. According to the Sleep Foundation, your child requires the following amount of sleep per night.
- Newborns (0-3 months) require 14-17 hours of sleep per day.
- A 12- to 15-hour sleep schedule is recommended for infants between 4 and 11 months of age.
- Children aged 1-2 years require 11-14 hours of sleep per night.
- Preschoolers (ages 3-5) require between 10 and 13 hours of sleep each night.
- Between 9 and 11 hours each night, school-age youngsters (6-13 years old) require.
- It is recommended that adolescents between the ages of 14 and 17 get 8 to 10 hours of sleep per night.
- If you’re between the ages of 18 and 25, it’s recommended that you get seven to nine hours of sleep per night.
Establish a bedtime ritual for your children to help them wind down and prepare for sleep. Take a bath or a shower first, then wash your teeth and read a story before going to sleep.
Using devices before bed has been found to reduce the production of the sleep hormone melatonin.
Some parents prefer to use blackout curtains, blinds, or other window coverings to darken their child’s room in the evenings so that they can relax.
Summer bedtimes differ widely across neighbors. It is possible that your youngster will be awakened by loud lawn mowers, shouting, and laughter. If you live in a busy neighborhood, a white noise machine or peaceful music can help your child get the rest they need.
Making bedtime a pleasurable experience might encourage youngsters to look forward to it instead of dreading it.
Maintain a Consistent Sleep Schedule
When children don’t have to get up in the morning to go to school, they tend to sleep in longer and get up later. Adolescents, who naturally have later bedtimes as they grow older, are much more prone to this propensity, as they have to get up early the next day. As a result of these considerations, you may wish to let your children to sleep in later throughout the summer. It’s still important that their bedtime and wakeup time be regular, so that kids get enough sleep each night.
It is possible to maintain a regular sleep schedule by following a routine before going to bed. Before bedtime, encourage your youngster to begin their nightly rituals. Putting on pajamas, brushing teeth, dimming the lights, and reading a bedtime tale are all possible parts of this ritual. If your child is too old for a bedtime story, try reading to them in bed or having them do some gentle stretches. Don’t let them use cellphones, iPads, or TVs at this time because they emit blue light that might disrupt sleep.
Promote Healthy Daytime Habits
Summer gives more unstructured time than other seasons, but it is vital to retain some of the same patterns because daytime behavior influences the quality of sleep for people of all ages. For instance, children who are more physically active during the daytime tend to sleep better at night. Even while more research is needed to be sure, it looks that a healthy diet is likely to promote better sleep. Kids need to engage in physical activity and eat a diet rich in fruits, vegetables, and whole grains on a daily basis.
Keep the Bedroom Cool and Dark
In order to maintain good sleep hygiene during the summer, it is necessary to make seasonal adjustments to the bedroom environment. Summers are generally brighter and hotter than the rest of the year. Consider purchasing blackout curtains to keep your youngster from waking up too early in the morning. These drapes block out all light. Eye masks can also be used to block out possibly disturbing light if those aren’t a possibility. Also, as the days become longer, consider going indoors an hour before you go to bed to avoid waking up in the dark. As a result, your body will know that it’s time to go to sleep.
Using a fan or air conditioning can also assist your children and teenagers get a good night’s sleep this summer. When the temperature is too high, people are more likely to have trouble sleeping. Don’t let your children’s bedding restrict their ability to adjust their body temperature at night if you’re concerned about the temperature of the room.
Minimize Jet Lag and Vacation Sleep Disturbances
Preventing sleep deprivation when traveling is important when on a family trip or sending the kids off to summer camp. It’s best if you can let your children to bring their own pillows and blankets with them. Emotional and bodily comfort can be provided by these items, which can also be used to make flying or driving more comfortable and ideal for sleeping.
There are things you can do to help your children avoid the symptoms of jet lag if they are traveling to a different time zone. In the days preceding up to the vacation, consider altering their bedtimes a little so kids get used to staying up later or going to bed earlier, depending on the time zone they’ll be in. The moment you arrive in the new time zone, make sure they eat their meals according to the time zone schedule. Last but not least, encourage them to spend time in the sun to assist them adjust their circadian rhythm to the new time zone.
Prepare for Back-to-School in Advance
The start of the next school year could be impacted if your children’s summer sleep is disrupted because of the disturbance of summer break. Begin planning for the new school year a week or two in early to avoid this. If your kids have been staying up and sleeping in later, begin adjusting their bedtimes gradually. As a result, kids will be well-rested for the first day of school, and they will be able to do their best work.
Tips for Kid’s Summer Sleep Routine
Not only might a disrupted summer break damage your children’s summer sleep, but it could also have an effect on the start of the next school year. Preparation for the new school year should begin a week or two in advance. Adjust their bedtimes gradually if they’ve been staying up late and sleeping in later. It’ll be easier for them to get to sleep on the first day of school because they’ll be well-rested by then.
Get The Proper Amount of Sleep:
It’s critical to choose a sleep plan that allows your children to obtain the recommended amount of sleep. A lack of or excessive amount of sleep can lead to a variety of problems. Listed below are the recommended amounts of sleep your child should obtain each day. Naps are also included in this.
Every child is unique, therefore it’s important to adapt to their individual demands. The doctor may be able to help your child if they are having trouble sleeping or if they are sleeping excessively every day.
- 11 to 14 hours of sleep every day for infants aged 1 to 2 years old (including naps)
- Those under the age of two (3 to 5 years old) As many as ten to thirteen hours of sleep a night (including naps)
- Children ages 6 to 12 – 9 to 12 hours per day.
- About 8 to 10 hours a day for teenagers between the ages of 13 and 18
For the most part, children between the ages of six and eight are best served by following these broad principles. It’s perfectly usual, on average, for people to stay up late one night and then take a lengthy nap or sleep in the next day to make up for it.
Keep Their Room Dark:
Summer is a difficult time for parents to get their children to go to sleep because the days are longer. What’s the point of going to bed when the sun is shining? As Anna puts it, “The sky is awake, so I am awake, so we must play!” Even if the sun hasn’t set, there are still techniques to get yourself ready for a good night’s sleep.
In instances like this, blackout curtains are a godsend. Before going to sleep, close the curtains to allow the brain to produce melatonin and the eyes to close. Because of this, staying in bed and playing with toys is considerably less appealing in a dark environment.
If your children have been waking up early every day for school, continue this habit when school begins. Keep the momentum going rather than allowing a month of sleep ins and then trying to get back on track. It is up to you whether or not you want to make them get dressed or eat breakfast when they wake up in the morning. The key to maintaining a summer sleep schedule is to wake up and go to bed at the same time each day.
You’ll have a far more difficult time getting the kids up in the morning or getting them to go to bed at a reasonable hour if you’ve already caught the summer bug and everyone is snoozing until noon.
Maintaining a regular bedtime routine is also a good idea. Make sure you continue reading your bedtime stories if you enjoy reading in the evening. It is important to have a regular sleep routine.
As a matter of fact, this is an important aspect of establishing a regular sleep routine for young children. In order to make the most of your summer vacation, your children must take their naps on time, no matter how much fun you plan to have.
We can assure you that if they’ve had their customary nap, they’ll be considerably happier and more appreciative of their vacation time. With out it, there will be tantrums galore, and your summer vacation would be a complete waste.
Encourage Physical Activity:
However, for parents of older kids, this may be a little more challenging. Swimming, playing sports, and other forms of physical activity might help you burn off excess energy throughout the day.
Because of this, it is much easier to fall asleep at night. Adults have the same problem; staying up late watching TV or playing video games makes it far more difficult to wind down naturally at bedtime. Because it’s summer, promote physical activity to the fullest! Getting outside and having fun is a terrific way to enjoy the weather.
Stay Sun Smart:
Painful sunburns can lead to fevers, hot flashes, and cold sweats, making them a real nuisance to deal with. If you want to obtain a good night’s sleep, avoid this situation.
Vitamin D is essential for all of us, regardless of our age. But keep in mind that the sun’s rays can swiftly burn your skin. As a result, it’s crucial that you practice sun safety at all times. Extend your outside activities as much as possible, but remember to use sunscreen and wear hats and other sun protection whenever possible.
Avoid Too Much Technology:
As crucial as it is for children to limit their use of tablets and television, this is especially important for teenagers. With their smartphones, laptops, and video games, they have access to a never-ending source of entertainment. Teens have a reputation for staying up all night and then napping the entire day.
It will be far more difficult for your teenager to remain up all night if he or she is bored to tears on the internet. Your children will be able to set their own boundaries with technology if you set an end time for their devices (while you’re at it, do the same for yourself).
Don’t Wait For School To Start:
Remember that school will be back in session before you know it if you’re having problems keeping to your routine. In the summer, it is common to leave yourself a little more time in the morning, even if you’d prefer to stick to a regular schedule.
Do not wait until the last minute to alter your sleep schedule in preparation for the start of the new school year. In order to avoid unpleasant disputes and cranky youngsters before school starts, gradually returning to school hours is in everyone’s best interest. Everyone’s lives will be a lot easier when school starts back again.
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