Summer can disrupt children's sleep schedules, but maintaining a consistent routine is crucial for their health and well-being.
Establishing a consistent night routine during summer can help kids maintain a healthy sleep schedule and ensure they get the rest they need.
For more tips on creating effective bedtime routines, check out our guide on bedtime routines for kids.
How much sleep does a kid need:
On average, children require varying amounts of sleep depending on their age.
According to the American Academy of Sleep Medicine, children of different ages require the following amounts of sleep:
- Toddlers (1-2 years) need 11-14 hours daily.
- Preschoolers (3-5 years) need 10-13 hours daily.
- School-age children (6-12 years) need 9-12 hours daily.
- Teenagers (13-18 years) need 8-10 hours daily.
Ensuring children get enough sleep is vital for their physical and mental development.
How to create a summer sleep routine for kids
Creating a summer sleep routine involves several crucial strategies.
Here's how you can assist your children in maintaining healthy sleep habits throughout the summer months.
Set a consistent schedule.
Establish a consistent bedtime and wake-up time, even on weekends. This helps regulate the body's internal clock, making it easier for kids to fall asleep and wake up naturally.
Create a calming bedtime routine.
Incorporate relaxing activities before bed, such as reading a book, bathing, or practicing mindfulness.
A calming routine signals the body that it's time to wind down and prepare for sleep.
- Learn more about here ➡️: bedtimes by age.
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Cool and dark bedroom
Ensure your child's bedroom is calm, dark, and quiet. Use blackout curtains to block out evening light, and consider using a fan or air conditioning to maintain a comfortable temperature.
Limit screen time
Reduce exposure to screens at least one hour before bedtime. The blue light emitted by phones, tablets, and computers can interfere with melatonin production, the hormone that regulates sleep.
Avoid long naps
While naps can be beneficial, avoid long or late-afternoon naps that can make it harder for kids to fall asleep at night. If your child needs a nap, aim for it to be short and earlier in the day.
By following these tips, you can help your kids develop a healthy summer sleep routine that ensures they get the rest they need to enjoy their summer days to the fullest.
How can I manage screen time before bed in summer?
Managing screen time before bed in the summer can be challenging but is essential for good sleep.
Start by setting a specific time to turn off all screens, ideally an hour before bedtime. Encourage activities like reading, playing board games, or spending time outdoors to help wind down.
Create a relaxing bedtime routine that doesn't involve screens, such as taking a warm bath or practicing mindfulness exercises. This routine can help signal to your body that it's time to sleep. For more tips, check out our bedtime routine for toddlers
What are some mindfulness practices for better sleep?
Incorporating mindfulness practices into your bedtime routine can significantly improve your sleep quality.
The Storybook App offers a variety of tools to help with this. Try using affirmations, which are positive statements that can help reduce stress and promote relaxation. Listening to short stories can also help calm your mind and ease you into sleep.
Additionally, the app provides short meditations that are perfect for winding down after a long day. Finally, soothing sounds, like white noise or gentle rain, can create a tranquil environment conducive to sleep.
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Entrepreneur mum. I created Storybook: Bedtime Stories the #1 app in over 90 countries. I have been able to help families with the app and through my social media influence. I also created a Facebook group with over 12,000 moms where we support each other.
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