Summer is fast approaching so before we know it we will have our aircons on full blast and sweat dripping down our faces, legs other??? Ewww. Summer also means a very full social calendar and longer days filled with endless daylight. Have you already noticed a change in your child’s sleep? I sure have!
So this got my brain ticking and my fingers typing. Here are my 5 hot tips for summer sleep success.
#1 Consistent and Predictable Routines and Schedules
It is so important that you approach bedtime they same as you would any other time of year. If bedtime is 700pm, stick to that time. (Note – if you have daylight savings, then move to the new time as quickly as you can then stick with that schedule.) With social events filling the diary, it can be tempting to stretch out bedtime or forgo daytime naps. Once and a while this is okay, but the less sleep your child has, the more difficult sleep will become overtime.
#2 Dark, dark, dark
Whether you have daylight savings or not, at the end of the day we are all trying to get our children to sleep when there is daylight. Make sure your child’s room is super dark. Darkness helps to trigger the pineal gland to release melatonin into the body. Melatonin makes us sleepy. If you do not already have block-out curtains, purchase a blackout blind like the “Gro Anywhere Blind”. These are removable and can be taken with you wherever you go.
#3 Drink lots of water
When our bodies are dehydrated, it can interfere with sleep. If you are flying, drinking lots of water reduces the effects of jet-lag. Adults should reduce alcohol consumption and children should avoid sugary drinks.
#4 Keep an eye on the temperature
Before bed, make sure your child is engaged in quiet activities. If your child is running around, their temperature will increase making it harder to fall asleep. It is just like exercising before bed.
As the temperature during the night dips, if you run a fan or air-conditioner in your child’s room, they may wake from feeling cold. Set a timer if you can and stop it before midnight.
#5 Do not engage in the battle of the wills
Older children will question “Why do I have to go to bed, the sun is still up?” Yep it sure is. Sticking to your guns and not engaging in an argument is important. Referring back to Tip #1 and Tip#2, if you are 100% consistent with your routines and schedules, and you darken the room as much as possible, this will help your child to fall asleep.
School age children may go to bed a little later over the summer holidays but 2 weeks before school returns, begin to transition them back to their usual bedtime.
So enjoy these summer months. I love this time of year as it is all about spending time with love ones, being outdoors and BBQs!! Yummy!! How about you?
Sleep well,
Janelle Jeffery
Child Sleep Consultant for Sleepytime