Children’s Sleep in Summer: How to Handle Those Extra-Long Days?

With summer comes longer days, rising temperatures, and a more relaxed family routine — which is perfectly normal. But for many parents, this season also brings sleep struggles for kids: late bedtimes, night wakings, evening restlessness… A sun that’s still shining at 9 p.m., the heat, the excitement of the holidays — all of these can throw off their natural sleep cycle.

So how can you help your child enjoy peaceful nights, even when the daylight seems endless?

1. Keep a Consistent Schedule — Even on Holiday

Children thrive on routine. In summer, it’s tempting to let bedtime slide — and to some extent, that’s okay — but sticking to relatively stable sleep times helps avoid major disruptions. Try to maintain a consistent daily rhythm, with bedtimes and wake-up times close to the usual school schedule, or at least regular from day to day.

2. Dim the Lights in the Evening

Natural light is the primary regulator of our biological clock. In summer, daylight stays strong well into the evening, which can interfere with the body's production of melatonin — the sleep hormone. Start dimming the environment in the late afternoon: close shutters, draw blackout curtains, and switch to soft lighting indoors. A calming bedtime routine in a low-light setting helps kids mentally unwind from their day.

3. Prepare the Bedroom for Summer Heat

A hot sleeping environment is one of the biggest enemies of good sleep. Air out the room early in the morning and again late at night. Use a fan (without pointing it directly at your child), or hang a damp cloth in front of an open window for a natural cooling effect. Choose lightweight, breathable bedding made of natural materials like percale or organic cotton, which help regulate body temperature. Dress your child lightly — a thin cotton pajama or even just a bodysuit may be enough.

4. Wind Down the Evening Activities

Summer days are packed with fun — swimming, outdoor games, family dinners… This natural excitement is wonderful, but it’s important to create a clear transition from activity to rest. A soothing bedtime routine could include a lukewarm bath, storytime, soft music, or even a relaxing massage. Avoid screens in the evening, as they significantly disrupt the ability to fall asleep.

5. Embrace a Bit of Flexibility

Summer is also a time for freedom and joy, and it’s okay for the rules to loosen up a bit. If your child goes to bed later during the holidays, it’s not a big deal as long as they make up for it with extra sleep in the morning. The goal is to preserve enough overall sleep and gradually return to a stricter rhythm as school approaches. A helpful trick: move bedtime 15 minutes earlier each night as the return to school draws near.

In summary:

Summer is a wonderful opportunity for family bonding, but it also calls for a bit of planning to help children sleep well despite the light, heat, and excitement. With a few simple habits — and a lot of attentiveness — you can offer your child restful nights, even when the sun refuses to go to bed.

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