Summer vacations are the one time of the year that every kid waits patiently for. With no school, playing video games all day, and going on trips, summers are indeed an exciting season. But with all the excitement comes issues like disrupted sleep routines.
A disrupted sleep routine can not only be unhealthy for your child, but it makes it harder for them to get enough sleep once school starts again. But before you go stressing out about how to put your child to bed, read on as we will discuss the perfect summer sleep routine for kids.
This article will discuss how you can ensure that your child gets enough sleep during the summers.
Summer Vacation Sleep Tips
Studies suggest that toddlers and kids need more sleep than adults, around 10-12 hours per night. But with daylight savings and the excitement of not having school work, things might get out of hand when it comes to sleep. Luckily, you can use many helpful tips to set a healthy sleep routine for your kids.
It is essential to teach your kids about sleep hygiene and set boundaries from a young age to know the importance of getting enough sleep.
Here are some tips which can help your little ones get a good night’s sleep.
Limit Daytime Naps
Playing and running around the house is enough to get your child feeling exhausted and wanting a nap. However, daytime naps can disrupt your child’s sleep at night time. It may even cause them to wake up during the night, which can be stressful for both the child and parent.
If they need to nap, make sure that it is no longer than 30 minutes to an hour. That is enough time for them to feel energized without ruining their chances of sleeping at a proper time at night.
If your child is often napping, it would be best to consult a doctor to ensure no sleep-related issues.
Consistency is Key
If you establish a sleep routine for your kids, make sure you stick by it. If your child insists on staying up an extra hour, it is essential to put your foot down. Even the most minor changes in sleeping and waking times can easily disrupt your child’s sleep routine.
Talking to your child about the importance of sleep and why they need to be in bed at a specific time makes it easier for them to understand.
The ideal summer bedtime for kids should be around 9 to 10 pm. This works well since you can quickly push it back by an hour once school starts again.
Limit Screen Time Before Bed
Kids love to watch TV, and it is rare these days to see a child without a tablet or electronic device. But it is essential to keep in mind that the blue light emanating from electronic screens can make it harder for your child to fall asleep. This is why putting away all electronics an hour before bed should be a strict rule.
It can also be a massive distraction for kids to have their electronics lying around, so a helpful tip would be to keep their tablets or phone in your room at night time. Limiting screen time before bed is hands down one of the best tips for better sleep.
Bedroom Temperature Matters
The National Sleep Foundation research shows that the ideal temperature for getting a good night’s sleep is around 65°F.
During the summers, your bedroom tends to get warm and humid, which can make it harder for your child to sleep comfortably. By turning on the fan or AC, you can make sure that the room stays nice and cool.
You can also try switching your child’s nightclothes to lighter and airier ones. Another vital part of sleep hygiene is making sure the room is dark. Unlike the winters, when it’s usually darker in the mornings, sunlight tends to creep in earlier during the summers.
You can switch to darker curtains to avoid all the extra sunlight coming in. Another essential part of sleep hygiene is to make sure the room is quiet. Noise can be distracting and can make it hard for your child to fall asleep.
If you live in a noisy area, try getting a white noise machine to ensure complete peace and quiet in your child’s room.
Adjust Their Sleep Routine Gradually
Forcing your child to go to bed earlier a day before school opens is not the best thing to do. Instead, try pushing back their bedtime a few minutes at a time, at least three weeks before their school reopens. This way, they’ll slowly adjust to their new sleep routine, and it will make things easier for you too.
You’ll have your kids back on their regular school day routine with ease by using this method.
Avoid Sugary Treats Before Bed
Giving your child soda and candy a few hours before bed is a big no!
Soda contains caffeine, which can make it harder for them to fall asleep later in the night. Many candies and sweet treats may also have a bit of caffeine in them, especially if they are coffee-flavored.
But sweet treats are what make summer vacation fun! Of course, you can still let your child indulge in the occasional ice cream and soda; make sure it’s during the daytime.
Another essential thing to keep in mind is that giving your child heavy meals at night makes it harder for them to sleep.
Sleeping on an overly full stomach can be uncomfortable, so make sure dinner is light and healthy. If they get hungry a few hours before bed, you can give them a small snack or a warm glass of milk.
Putting your child to bed should not be a challenging task. As long as you teach your kids about basic sleep hygiene and set some rules, everything should be smooth sailing. We hope this article taught you sleep tips to make summer more fun for both you and your kids.
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