Summer Sleep

It’s summertime and for lots of families that I work with, that means extra sleep struggles. There are lots of reasons little ones may be having extra difficulty sleeping during the summer months:

Extra light outside, causing bedtime resistance or too-late bedtimes
Differences in routines and schedules
Difficulty sleeping in the heat

In this blog post, I’ll share my top tips for beating the summer sleep slump to keep your family well-rested and connected.

For children struggling with going to bed while it’s still light out, there are a few things you can try depending on their age. For babies, it can be helpful to invest in some black-out shades and/or curtains to be sure the nursery is extra dark. Similarly, all over the home you’ll want to dim lights, close curtains, and get a cozy vibe going at least 1-2 hours before baby’s bedtime.

Photo courtesy of Avocado.

Sunlight in the early morning can also help the body clock, so aim to get your child into natural sunlight within 30 minutes or so of waking up. Early morning sunlight actually helps the body align to natural day and night patterns, helping prepare them for nighttime sleep!

For older children, you may need to explain why going to bed is still important even when it’s still light outside. They may associate bedtime with darkness, and parents will often see resistance at bedtime during the summer. To help with this you can explain to your child that sometimes we have to sleep even if the sun is still up so that our bodies and brains can rest and grow. You may also try:

A visual schedule showing the bedtime routine
Extra sensory play in the evening to tire out their bodies
Listening to calming music or mindful audio stories
A relaxing bath in dim lighting

When it’s summer time we often have different routines and schedules because of things like camp, extra time with friends or family, or other fun events. It’s important to the mental health of the whole family that we not miss out on things that are important to use for fear of “messing up” sleep. And, we also want our children to continue to get healthy sleep even during the summer months. It’s a balance!

My recommendation is to enjoy the things you love about summer and just be sure your child is still getting their total recommended sleep based on their age. This may mean that if there’s a late bedtime you allow them to sleep in a bit later in the morning, or you offer an afternoon cat nap to help them bridge the gap.

Ensuring that you have a predictable bedtime routine (just a few minutes is fine, it doesn’t have to be fancy or lengthy) can also help your child wind down and understand it’s time for sleep even after a busy day or a different schedule.

Another thing parents have to tackle during summer months is how to help their little ones sleep in the heat. We want to avoid overheating by any means necessary, especially for young babies. Overheating can be very dangerous for infants.

Photo courtesy of Avocado.

When it’s hot, our bodies struggle to reach the lower core temperature needed for restful sleep. This is especially true for babies and toddlers, who can’t regulate their body temperature as efficiently as adults. Too-warm weather can lead to frequent wake-ups, difficulty falling asleep and settling, and sweaty, restless nights. If there’s no access to climate control in your home, I have a few recommendations on beating the heat:

Use blackout curtains or shades to block out the sun during the day, especially in west-facing rooms.
Run a fan to circulate air, but keep it out of direct reach and never pointing straight at your child. Also be sure to secure any cords or wires.

Create a cross-breeze by opening windows on opposite sides of the house in the evening. Just be sure the door is closed again overnight for fire safety!

Keep pajamas light and breathable. A cotton short-sleeve onesie or even just a diaper might be all your baby needs.
Avoid synthetic fabrics that trap heat. Look for natural fibers like cotton, bamboo, or muslin for your child’s bedding.

A lukewarm bath before bed can help lower core body temperature.
Gently wipe your baby’s neck, feet, and forehead with a cool damp washcloth if they seem overheated.

Make sure babies are nursing or bottle-feeding frequently, especially during heat waves.
Offer water to toddlers and older children throughout the day to keep them hydrated, and consider a water bottle by their bed if your pediatrician approves!

Even when the temperatures skyrocket you can create a sleep environment that supports safe and restful nights. A few tweaks to your routine and room setup can make a big difference in helping your child stay cool, comfortable, and well-rested all summer long!

Photo courtesy of Avocado.

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Rachael Shepard-Ohta is a Certified Sleep Consultant, Infant-Parent Mental Health Specialist, and mom of 3. Rachael founded Hey, Sleepy Baby in 2020 when she was frustrated with the status quo baby sleep advice. Her platform, courses, and team work with families worldwide to change the narrative surrounding infant sleep while getting the whole family better rest! She lives in San Francisco, CA with her family.