Summer Sleep Tips! How to get your kids as much rest as possible while enjoying those summer days and nights.

As we all know these summer days are fleeting, especially if you live in New England like me! Here are some easy ways to ensure your kiddos get the most rest possible without skipping the fun!

🌞 Summer Sleep Tips for Children

1. Keep the Room Cool & Dark

• Use blackout curtains to block early morning sun and keep the room dim for naps.

• Consider a fan or white noise machine to circulate air and drown out outdoor noise from summer activities.

• Ideal sleep temperature: 68–72°F (20–22°C).

2. Stick to the Routine (Even with Late Sunsets)

• Keep bedtime and nap routines consistent, even if it's still light out.

• A predictable bedtime routine signals the brain that it’s time to wind down.

3. Use Sunglasses & Sunlight Strategically

• Expose your child to natural morning light to support their internal clock (circadian rhythm).

• Use sunglasses and hats in the late afternoon to help melatonin production begin earlier.

4. Limit Late-Night Activities

• Summer is full of BBQs, fireworks, and later-than-usual gatherings. Try to keep these to weekends or plan ahead for a slower day after a late night.

• Avoid overstimulation close to bedtime.

5. Watch for Overheating

• Dress your child in lightweight, breathable pajamas (like cotton or bamboo).

• Use only a fitted sheet or a light sleep sack depending on age.

• Signs of overheating: sweating, flushed skin, rapid breathing.

6. Travel-Friendly Sleep Tools

• Bring familiar sleep items (sound machine, favorite sleep sack, lovey) on vacations or visits.

• Try to mimic their home sleep environment as much as possible.

7. Hydration is Key

• Keep babies and toddlers well-hydrated during the day. Dehydration can disrupt sleep.

• Offer extra fluids during hotter days but avoid excessive drinks right before bed to prevent wake-ups.

8. Nap Adjustments After Big Summer Days

• After active days in the sun or late nights, consider offering an extra short nap or an earlier bedtime to prevent overtiredness.

• Going for a 30 minute drive or walk can is a good way to get in a "rescue nap". These power naps and make a big difference!

9. Don’t Skip Quiet Time

• For toddlers who’ve dropped naps, a midday rest/quiet time in a cool, dark room can help regulate energy and behavior.

10. Be Flexible, But Get Back on Track

• Summer can throw routines off — don’t stress. Just aim to reset sleep habits within 1–2 days of a schedule disruption.

Happy Summer and Sweet Dreams!

-Lauren Fowler CPSC