{"id":28662,"date":"2024-01-02T18:51:49","date_gmt":"2024-01-03T01:51:49","guid":{"rendered":"https:\/\/www.sleepjunkie.com\/?p=28662"},"modified":"2024-03-04T09:39:57","modified_gmt":"2024-03-04T16:39:57","slug":"summer-sleep-routine-for-kids","status":"publish","type":"post","link":"https:\/\/www.sleepjunkie.com\/summer-sleep-routine-for-kids\/","title":{"rendered":"Summer Sleep Routine for Kids: Keeping Sleep on Track"},"content":{"rendered":"<p data-pm-slice=\"1 1 []\">\n    <div class=\"fastfacts fastfacts--blue\">\n        <div class=\"header\">\n            <strong class=\"title\">FAST FACTS<\/strong>\n        <\/div>\n        <div class=\"content\">\n            \n<ul>\n<li><strong>Importance of Sleep:<\/strong> Children&#8217;s physical, mental, and emotional health relies on sufficient sleep. Lack of it can lead to emotional regulation issues, attention deficits, and learning impairments.<\/li>\n<li><strong>Summer Bedtime Shift:<\/strong> Gradually adjusting bedtime helps kids accommodate summer activities while maintaining consistency in sleep-wake times, as suggested by sleep coaches.<\/li>\n<li><strong>Vacation Planning:<\/strong> To mitigate sleep disruptions during vacations, familiarize children with new sleep environments and consider adjusting to new time zones gradually.<\/li>\n<li><strong>Back-to-School Transition:<\/strong> Start adjusting sleep schedules weeks before school starts, ensuring a consistent bedtime and exposure to natural light in the morning for a smoother transition.<\/li>\n<\/ul>\n        <\/div>\n    <\/div>\n    \n\n<p><span data-color=\"transparent\">Summer is a season brimming with excitement and fun for kids. With school out and longer days, children eagerly anticipate activities like running through sprinklers, visiting water parks, and spending time with family. However, the relaxed summer routines often lead to disrupted sleep schedules that can carry over into the new school year. This article will dive into the importance of maintaining a summer sleep routine for kids and provide practical tips for keeping sleep on track.<\/span><\/p>\n<h2><strong><span data-color=\"transparent\">Understanding the Importance of Sleep for Kids<\/span><\/strong><\/h2>\n<p><span data-color=\"transparent\">Before diving into summer sleep routines, it&#8217;s essential to understand the significance of sleep for children&#8217;s overall well-being and development. Studies indicate<span class=\"src-link\">\r\n\t<a class=\"src-link-tag\" href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0149763416302664\" target=\"_blank\" rel=\"noopener\"><sup>1<\/sup><\/a>\r\n\t<span class=\"src-popup\">\r\n\t\t<span class=\"src-popup-verified\">\r\n\t\t\t<svg class=\"circle-check\" width=\"20px\" height=\"20px\" viewBox=\"0 0 20 20\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\">\r\n\t\t\t\t<g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\">\r\n\t\t\t\t\t<g transform=\"translate(-281.000000, -38.000000)\" fill=\"#5AAD69\" fill-rule=\"nonzero\">\r\n\t\t\t\t\t\t<g>\r\n\t\t\t\t\t\t\t<g transform=\"translate(36.000000, 36.000000)\">\r\n\t\t\t\t\t\t\t\t<g>\r\n\t\t\t\t\t\t\t\t\t<g transform=\"translate(245.000000, 2.000000)\">\r\n\t\t\t\t\t\t\t\t\t\t<path d=\"M13.4823884,6.34738869 C12.0082219,8.06422233 10.5340841,9.78111161 9.05991661,11.4979447 C8.30561108,10.6991948 7.55127803,9.90041628 6.79691739,9.10166633 C5.87447272,8.12488872 4.40316731,9.59997175 5.32380581,10.574806 C6.33530617,11.6459168 7.34686108,12.7170001 8.35838953,13.7881385 C8.72369447,14.1749721 9.47169514,14.2071671 9.83150058,13.7881385 C11.5395006,11.7989169 13.2474995,9.80975044 14.9554994,7.82052783 C15.8246931,6.80825022 14.3575838,5.32808356 13.4823884,6.34738869 Z\" id=\"Path\"><\/path>\r\n\t\t\t\t\t\t\t\t\t\t<path d=\"M9.99994489,0.193138917 C4.59250025,0.193138917 0.193222639,4.59241656 0.193222639,10 C0.193222639,15.4075834 4.59250028,19.8068619 9.99994464,19.8068619 C15.4074984,19.8068619 19.8067768,15.4075835 19.8067768,10 C19.8067768,4.59241653 15.4074987,0.193138917 9.99994489,0.193138917 Z M9.99994489,17.5846397 C5.81780592,17.5846397 2.41544511,14.1821384 2.41544511,10 C2.41544511,5.81786156 5.81780592,2.41536086 9.99994489,2.41536086 C14.1820547,2.41536086 17.5845549,5.817861 17.5845549,10 C17.5845549,14.182139 14.1820547,17.5846397 9.99994489,17.5846397 Z\" id=\"Shape\"><\/path>\r\n\t\t\t\t\t\t\t\t\t<\/g>\r\n\t\t\t\t\t\t\t\t<\/g>\r\n\t\t\t\t\t\t\t<\/g>\r\n\t\t\t\t\t\t<\/g>\r\n\t\t\t\t\t<\/g>\r\n\t\t\t\t<\/g>\r\n\t\t\t<\/svg>\t\t\r\n\t\t\tVerified Source\r\n\t\t<\/span>\r\n\t\t<span class=\"src-popup-title\">\r\n\t\t\tScienceDirect\r\n\t\t<\/span>\r\n\t\t<span class=\"src-popup-summary\">\r\n\t\t\tOne of the largest hubs for research studies and has published over 12 million different trusted resources.\r\n\t\t<\/span>\r\n\t\t<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0149763416302664\" target=\"_blank\" aria-label=\"Click to view source link for 1\" class=\"src-popup-link\" rel=\"noopener\">\r\n\t\t   See the source\r\n\t\t<\/a>\r\n\t<\/span>\r\n<\/span>\r\n\t that sufficient sleep is vital for physical, mental, and emotional health. <a href=\"https:\/\/www.mdpi.com\/2227-9032\/7\/1\/1\" target=\"_blank\" rel=\"noopener\">Lack of sleep<\/a> can result in difficulties regulating emotions, attention deficits, and impairments in learning. <\/span><\/p>\n<p><span data-color=\"transparent\"><span style=\"font-weight: 400;\">Sleep is particularly important<\/span><span style=\"font-weight: 400;\"> during adolescence<\/span><span class=\"src-link\">\r\n\t<a class=\"src-link-tag\" href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1054139X02005062\" target=\"_blank\" rel=\"noopener\"><sup>2<\/sup><\/a>\r\n\t<span class=\"src-popup\">\r\n\t\t<span class=\"src-popup-verified\">\r\n\t\t\t<svg class=\"circle-check\" width=\"20px\" height=\"20px\" viewBox=\"0 0 20 20\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\">\r\n\t\t\t\t<g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\">\r\n\t\t\t\t\t<g transform=\"translate(-281.000000, -38.000000)\" fill=\"#5AAD69\" fill-rule=\"nonzero\">\r\n\t\t\t\t\t\t<g>\r\n\t\t\t\t\t\t\t<g transform=\"translate(36.000000, 36.000000)\">\r\n\t\t\t\t\t\t\t\t<g>\r\n\t\t\t\t\t\t\t\t\t<g transform=\"translate(245.000000, 2.000000)\">\r\n\t\t\t\t\t\t\t\t\t\t<path d=\"M13.4823884,6.34738869 C12.0082219,8.06422233 10.5340841,9.78111161 9.05991661,11.4979447 C8.30561108,10.6991948 7.55127803,9.90041628 6.79691739,9.10166633 C5.87447272,8.12488872 4.40316731,9.59997175 5.32380581,10.574806 C6.33530617,11.6459168 7.34686108,12.7170001 8.35838953,13.7881385 C8.72369447,14.1749721 9.47169514,14.2071671 9.83150058,13.7881385 C11.5395006,11.7989169 13.2474995,9.80975044 14.9554994,7.82052783 C15.8246931,6.80825022 14.3575838,5.32808356 13.4823884,6.34738869 Z\" id=\"Path\"><\/path>\r\n\t\t\t\t\t\t\t\t\t\t<path d=\"M9.99994489,0.193138917 C4.59250025,0.193138917 0.193222639,4.59241656 0.193222639,10 C0.193222639,15.4075834 4.59250028,19.8068619 9.99994464,19.8068619 C15.4074984,19.8068619 19.8067768,15.4075835 19.8067768,10 C19.8067768,4.59241653 15.4074987,0.193138917 9.99994489,0.193138917 Z M9.99994489,17.5846397 C5.81780592,17.5846397 2.41544511,14.1821384 2.41544511,10 C2.41544511,5.81786156 5.81780592,2.41536086 9.99994489,2.41536086 C14.1820547,2.41536086 17.5845549,5.817861 17.5845549,10 C17.5845549,14.182139 14.1820547,17.5846397 9.99994489,17.5846397 Z\" id=\"Shape\"><\/path>\r\n\t\t\t\t\t\t\t\t\t<\/g>\r\n\t\t\t\t\t\t\t\t<\/g>\r\n\t\t\t\t\t\t\t<\/g>\r\n\t\t\t\t\t\t<\/g>\r\n\t\t\t\t\t<\/g>\r\n\t\t\t\t<\/g>\r\n\t\t\t<\/svg>\t\t\r\n\t\t\tVerified Source\r\n\t\t<\/span>\r\n\t\t<span class=\"src-popup-title\">\r\n\t\t\tScienceDirect\r\n\t\t<\/span>\r\n\t\t<span class=\"src-popup-summary\">\r\n\t\t\tOne of the largest hubs for research studies and has published over 12 million different trusted resources.\r\n\t\t<\/span>\r\n\t\t<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1054139X02005062\" target=\"_blank\" aria-label=\"Click to view source link for 2\" class=\"src-popup-link\" rel=\"noopener\">\r\n\t\t   See the source\r\n\t\t<\/a>\r\n\t<\/span>\r\n<\/span>\r\n\t<span style=\"font-weight: 400;\"> when the brain is still maturing, and not having enough sleep can have negative effects on the control of behavior, emotion, and attention, according to sleep expert Dr. Jing Zhang. <\/span>The recommended amount of sleep varies with age, as advised by the <a href=\"https:\/\/aasm.org\/\" target=\"_blank\" rel=\"noopener\">American Academy of Sleep Medicine<\/a> (AASM) is:<\/span><\/p>\n<ul>\n<li><span data-color=\"transparent\">Infants: 12-16 hours per day<\/span><\/li>\n<li><span data-color=\"transparent\">Toddlers: 11-14 hours per day<\/span><\/li>\n<li><span data-color=\"transparent\">Preschoolers: 10-13 hours per day<\/span><\/li>\n<li><span data-color=\"transparent\">School Age: 9-12 hours per day<\/span><\/li>\n<li><span data-color=\"transparent\">Teens: 8-10 hours per day<\/span><\/li>\n<li><span data-color=\"transparent\">Adults: 7+ hours per day<\/span><\/li>\n<\/ul>\n<h2><strong><span data-color=\"transparent\">Shifting Bedtime for Summer<\/span><\/strong><\/h2>\n<p><span data-color=\"transparent\">During the summer, parents may wish to shift their child&#8217;s bedtime to accommodate family events and activities. However, it is crucial to do so gradually and maintain consistency in sleep-wake times. Certified Pediatric Gentle Sleep Coach Debbie Gerken suggests shifting bedtime by 15 minutes every few nights while prioritizing naps to support the transition to a later bedtime. Gerken emphasizes the importance of crafting a bedtime that allows children to get the necessary amount of rest.<\/span><\/p>\n<h2><strong><span data-color=\"transparent\">Planning for Sleep-Disrupting Vacations<\/span><\/strong><\/h2>\n<p><span data-color=\"transparent\">Vacations can disrupt sleep routines, especially when traveling across time zones or experiencing changes in environments and routines. It is essential to prioritize sleep leading up to the vacation to mitigate disruptions. Parents can decide whether to shift to the new time zone or stick to their current one based on the duration and activities planned during the trip. Familiarizing children with the sleep environment and maintaining consistent bedtime routines can help them acclimate more quickly.<\/span><\/p>\n<h2><strong><span data-color=\"transparent\">Preparing for the Back-to-School Transition<\/span><\/strong><\/h2>\n<p><span data-color=\"transparent\">Parents may need to readjust their child&#8217;s sleep schedule as the new school year approaches. Starting early and taking it slow is key to a successful transition. Certified Pediatric Gentle Sleep Coach Macall Gordon recommends shifting the summer schedule gradually over two weeks before school starts. Establishing a consistent bedtime and exposing children to natural light in the morning can help re-establish their natural circadian rhythms.<\/span><\/p>\n<h2><strong><span data-color=\"transparent\">Tips for Managing Summer Sleep for Babies and Young Children<\/span><\/strong><\/h2>\n<p><span data-color=\"transparent\">Babies and young children require special attention when it comes to managing their summer sleep. Here are some tips to ensure they get the rest they need:<\/span><\/p>\n<ul>\n<li><strong><span data-color=\"transparent\">Keep Sleep Environments Dark:<\/span><\/strong><span data-color=\"transparent\">\u00a0Create a dark bedroom environment to promote quality sleep. Consider using blackout curtains to block out the daylight that lasts longer into the evening during the summer months.<\/span><\/li>\n<li><strong><span data-color=\"transparent\">Stay Hydrated:<\/span><\/strong><span data-color=\"transparent\"> Hydration is essential for both hot summer days and better sleep. However, limit fluid intake before bedtime to avoid frequent overnight wake-ups for bathroom breaks.<\/span><\/li>\n<li><strong><span data-color=\"transparent\">Manage Noise:<\/span><\/strong><span data-color=\"transparent\"> Longer daylight hours may bring more noise from outdoor activities. Use white noise machines or fans to buffer external sounds and crea<\/span>te a soothing sleep environment.<\/li>\n<li aria-level=\"1\"><strong>Avoid Computer Use Before Bedtime:<\/strong> Kids nowadays tend to be glued to their screens. It is important to limit computer use before bedtime, and instead, reading a bedtime story would help with their sleep quality according to sleep expert Dr. Jing Zhang. According to a <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1054139X15007302\" target=\"_blank\" rel=\"noopener\">study<\/a>, computer use, especially playing video games, dramatically makes sleep worse. In contrast, spending time with family leads to better sleep in kids.<\/li>\n<\/ul>\n<h2>Ensuring Healthy Sleep Habits fo<strong><span data-color=\"transparent\">r Teens during Summer<\/span><\/strong><\/h2>\n<p><span data-color=\"transparent\">Teenagers may face unique challenges in maintaining healthy sleep habits during the summer. Here are some tips to help them:<\/span><\/p>\n<ul>\n<li><strong><span data-color=\"transparent\">Encourage Bedtime Routines:<\/span><\/strong><span data-color=\"transparent\">\u00a0Establish a wind-down routine before bed that includes low lights and calming activities. Reduce screen time at least one hour before bedtime to encourage relaxation.<\/span><\/li>\n<li><strong><span data-color=\"transparent\">Discourage Excessive Napping:<\/span><\/strong><span data-color=\"transparent\">\u00a0While napping may be tempting on lazy summer days, excessive napping can disrupt nighttime sleep. Encourage teenagers to steer clear of extended naps that might disrupt their ability to fall asleep at bedtime.<\/span><\/li>\n<li><strong><span data-color=\"transparent\">Stay Active:<\/span><\/strong><span data-color=\"transparent\">\u00a0Participating in physical activities during the day can help out teenagers and improve their sleep. Encourage them to participate in outdoor activities or sports to expend energy.<\/span><\/li>\n<\/ul>\n<h2><strong><span data-color=\"transparent\">Sleep Hygiene for the Whole Family<\/span><\/strong><\/h2>\n<p><span data-color=\"transparent\">Maintaining good sleep hygiene is essential for the entire family, regardless of age. Here are some tips to encourage healthy sleep routines:<\/span><\/p>\n<ul>\n<li><strong><span data-color=\"transparent\">Keep the bedroom Cool and Dark:<\/span><\/strong><span data-color=\"transparent\">\u00a0Establish a sleep-conducive atmosphere by maintaining a cool, dark bedroom. Utilize blackout curtains to eliminate light and contemplate lowering the thermostat for a comfortable temperature.<\/span><\/li>\n<li><strong><span data-color=\"transparent\">Limit Screen Time:<\/span><\/strong><span data-color=\"transparent\"> Blue light from electronic devices can disrupt sleep. Establish a rule of turning off screens at least one hour before bedtime to let the body wind down naturally.<\/span><\/li>\n<li><strong><span data-color=\"transparent\">Designate Beds for Sleep:<\/span><\/strong><span data-color=\"transparent\">\u00a0Encourage children to associate their beds with sleep and rest by discouraging other activities such as homework or gaming in bed. This helps create a clear distinction between bedtime and other activities.<\/span><\/li>\n<li><strong><span data-color=\"transparent\">Maintain Consistent Sleep and Wake Times:<\/span><\/strong><span data-color=\"transparent\">\u00a0Inconsistent sleep and wake times can disrupt sleep patterns. Encourage the whole family to establish consistent sleep and wake times, even during the summer.<\/span><\/li>\n<li><strong><span data-color=\"transparent\">Promote Physical Activity:<\/span><\/strong><span data-color=\"transparent\">\u00a0Participating in consistent physical activity throughout the day can aid in fostering improved sleep for the entire family. Encourage outdoor play or family activities that keep everyone active.<\/span><\/li>\n<\/ul>\n<h2><span data-color=\"transparent\">FAQs about Summer Sleep Routine for Kids<\/span><\/h2>\n<h3><strong><span data-color=\"transparent\">Why is a consistent sleep schedule important for a child&#8217;s summer sleep routine?<\/span><\/strong><\/h3>\n<p><span data-color=\"transparent\">A consistent sleep schedule is vital for maintaining a child&#8217;s summer sleep routine as it helps regulate their circadian rhythms, ensuring they get enough quality sleep. During summer months, with longer daylight hours and varied activities, a regular sleep schedule assists in preventing sleep deprivation and supports their overall well-being.<\/span><\/p>\n<h3><strong><span data-color=\"transparent\">How much sleep do school-aged children need during the summer break?<\/span><\/strong><\/h3>\n<p><span data-color=\"transparent\">The amount of sleep needed varies by age, but generally, school-aged children (6-12 years old) require 9-12 hours of sleep per night for optimal health. During the summer vacation, maintaining this sleep duration supports their physical and mental growth.<\/span><\/p>\n<h3><strong><span data-color=\"transparent\">What are some tips for establishing a consistent bedtime routine during summer?<\/span><\/strong><\/h3>\n<p><span data-color=\"transparent\">To encourage better sleep, start by setting consistent bedtimes and wake times. Establish a calming pre-sleep routine incorporating activities like reading a bedtime story, brushing teeth, and reducing screen time (to limit blue light exposure). Implementing blackout curtains and white noise machines can further enhance sleep quality.<\/span><\/p>\n<h3><strong><span data-color=\"transparent\">How can parents help their children transition to an earlier bedtime as school starts after the summer break?<\/span><\/strong><\/h3>\n<p><span data-color=\"transparent\">Plan ahead for the school schedule by gradually adjusting the child&#8217;s bedtime a week or two before school begins. Promote daytime physical activity and minimize consumption of sugary foods near bedtime. Also, make sure the bedroom is cool and dark; consider using blackout shades if needed to help you fall asleep earlier.\u00a0<\/span><\/p>\n<h3><strong><span data-color=\"transparent\">What role do daytime naps play in a child&#8217;s summer sleep routine?<\/span><\/strong><\/h3>\n<p><span data-color=\"transparent\">Daytime naps can supplement a child&#8217;s sleep needs, especially for younger children, but excessive or late napping might interfere with bedtime. Consider shorter naps earlier in the day to avoid disrupting the child&#8217;s ability to fall asleep at night, maintaining a balance between daytime rest and nighttime sleep.<\/span><\/p>\n<h2><strong><span data-color=\"transparent\">Conclusion<\/span><\/strong><\/h2>\n<p><span data-color=\"transparent\">Maintaining a summer sleep routine for kids is essential for their overall well-being and helps ensure a smooth transition back to school. By gradually shifting bedtime, planning for sleep-disrupting vacations, and fostering healthy sleep habits, parents can help their children maintain healthy sleep patterns during the summer months. Remember to prioritize sleep and create a sleep-friendly environment for the whole family. With these tips, you can ensure that your child gets the rest they need and starts the new school year refreshed and ready to learn.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Summer is a season brimming with excitement and fun for kids. With school out and longer days, children eagerly anticipate activities like running through sprinklers, visiting water parks, and spending time with family. However, the relaxed summer routines often lead to disrupted sleep schedules that can carry over into the new school year. This article [&hellip;]<\/p>\n","protected":false},"author":25,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[3,4],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/www.sleepjunkie.com\/wp-json\/wp\/v2\/posts\/28662"}],"collection":[{"href":"https:\/\/www.sleepjunkie.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.sleepjunkie.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.sleepjunkie.com\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/www.sleepjunkie.com\/wp-json\/wp\/v2\/comments?post=28662"}],"version-history":[{"count":8,"href":"https:\/\/www.sleepjunkie.com\/wp-json\/wp\/v2\/posts\/28662\/revisions"}],"predecessor-version":[{"id":29632,"href":"https:\/\/www.sleepjunkie.com\/wp-json\/wp\/v2\/posts\/28662\/revisions\/29632"}],"wp:attachment":[{"href":"https:\/\/www.sleepjunkie.com\/wp-json\/wp\/v2\/media?parent=28662"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.sleepjunkie.com\/wp-json\/wp\/v2\/categories?post=28662"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.sleepjunkie.com\/wp-json\/wp\/v2\/tags?post=28662"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}