With school ending and schedules becoming more relaxed, maintaining a sleep schedule for kids in the summertime can be difficult. Sleep is essential for children and the development of their minds. The CDC recommends that kids get nine to twelve hours of sleep each night. During the summertime, it can be even more difficult for kids to get all the hours of sleep that are needed. We are going to give you some tips to add to their sleep routines to maintain their sleep schedule throughout the summer!
1. Set a Regular Bedtime
- In the summertime, kids do not usually have to wake up as early, resulting in them going to bed later. This is completely fine but setting a consistent time for them to go to bed each night is the first step to creating a healthy sleep routine.
2. Limit Screen Time
- Blue light from various electronics can decrease melatonin levels and affect the quality of your child's sleep. Shutting these devices off within an hour of bedtime can be helpful. Suggesting other types of activities before bedtime, like reading or playing without electronics, can help with their sleep.
3. Sleep Hygiene
- It may not seem like it could affect your sleep that much, but sleep hygiene is especially important to keep in mind when creating your kids’ sleep routines. Keeping their room at a cool temperature, having clean sheets and blankets, and keeping the room dark are all great ways to improve your child's sleep hygiene.
4. Healthy Bedtime Snacks
- It is important to avoid sugar, high caffeine, and unhealthy foods right before bedtime. Giving kids a small, healthy snack before bed can improve their sleep quality which will result in improving their sleep routines.
5. Stay Consistent
- Every child's sleep routine will look different depending on their needs, health, and other factors, but it is always important to stay consistent with what is included in your child's sleep routine.
Overall, the summer is a fun time for kids and prioritizing their sleep routines is extremely important. The CDC says that sleep is essential to prevent health problems, behavior problems, and improve mental health. You can use these tips to help improve your child’s sleep routine and the quality of their sleep. Every child’s sleep routine is personalized and unique, finding what works best for your family will be extremely helpful and it is always a good idea to check in with your doctor for advice as well!