Beating the Summer Sleep Slide: Smart Tips for Well-Rested Kids All Season Long

For kids, summer means freedom. Freedom to play outside into the evening, to go on trips to the beach or an amusement park, to not worry about homework … and to not stick to a regular bedtime routine. While summer is all about late nights, vacations, and lots of fun, that lack of structure can also lead to what some experts call the “summer sleep slide.”

Parents know what happens with this gradual deterioration of healthy sleep habits. Crankiness. Exhaustion. Moodiness. But don’t worry, you don’t have to maintain strict “in bed by 7” rules. Instead, some thoughtful planning can help your kids get the most out of summer and enjoy quality sleep.

Stick to a Flexible Sleep Framework

The keyword here is flexible, not rigid. Fairly consistent bedtimes help kids maintain the circadian rhythms that govern sleep, but you can shift those slightly for the summer months. According to the American Academy of Sleep Medicine, children ages 3 to 5 need 10-13 hours of sleep (which includes naps) while children 6 to 12 need nine to 12 hours. So if they’re staying up a little later, they can also sleep in longer to get the rest they need.

Try some of these tips to help them get a good night’s sleep:

Set a "sleep window" of about 30 to 60 minutes rather than a hard-and-fast bedtime.
Maintain relatively consistent wake-up times even though they’ll be later than when they typically get up during the school year.
Create a short but reliable wind-down sequence that signals bedtime, regardless of when it happens

This type of bedtime routine is a key component of proper sleep hygiene and it’s especially important during less structured times. For younger children, this may mean a bath and cuddle time with a favorite stuffed animal; older kids may want to wind down with their favorite book.

This consistency will help train your children to recognize when it’s time to go to sleep, and they’ll be able to better navigate the flexible bedtimes summer can bring.

Minimize Screen Time Before Bed

For many kids, the extra free time of summer means extra time playing Minecraft, scrolling social media, or watching episodes of “Stranger Things.” But excessive nighttime screen use can make it hard to fall asleep because the blue light smartphones, TVs, and tablets emit interferes with the sleep hormone melatonin.

Here’s what you can do to switch things up (and switch devices off):

Make sure your kids get plenty of exercise and sunshine during the day, which will help them fall asleep more easily.
Set a family rule of no screens an hour before bedtime.
Set aside family time at night for screen-free activities: board games, puzzles, card games, crafting or drawing, book reading, or an evening yoga session.

Keep Bedrooms Cool and Comfy

Another reason why it can be difficult for kids to get adequate sleep during the summer? The heat! Humans need their body temperature to drop two to three degrees to fall asleep, but that can be hard to do when it’s sticky and humid outside.

You can help your kids cool down with practical tips such as:

Set the thermostat between 65-68° when possible.
If you don’t have air conditioning, cool down a room with a ceiling or standing fan, which also gets the air in the room moving. (Bonus, the whirring noise can double as a sound machine to help lull kids asleep.)
Make your child’s bed with breathable cotton sheets.
Install blackout curtains or shades to block bright light and keep rooms from getting hot.
Consider using a cooling mattress pad for the warmer months.

And speaking of mattresses, this may be a good time to assess whether your child needs a new one. (Did you know that kids’ growth rates are typically faster in spring and summer?) An updated mattress that properly supports their growing body can dramatically improve sleep quality; newer mattresses also come with cooling technology that can help your child stay cool (and asleep) throughout the night.

Prep for Sleep Disruptions on Vacation

If you’re traveling during the summer, that adds an extra wrinkle to the bedtime planning. Not only will your kids be on a different schedule, but they’ll be in an unfamiliar environment, which can make sleeping a challenge.

Make the transition easier:

Bring one of their beloved comfort items, like a pillow, stuffed animal, or blanket they can keep with them at night.
Re-create the bedtime routine as much as possible and pack whatever is portable, like a book.
Try to maintain consistent bedtimes as much as possible.
Use a white noise app to mask strange noises that may keep your child awake at night.
Return to a normal bedtime schedule as soon as possible when you return home.

Finding the Summer Sleep Sweet Spot

Striking a healthy balance of healthy sleep and summer spontaneity will ensure your kids feel their best all season long. Make sure your child has a comfortable mattress, stick to consistent bedtimes, and stay intentional about your nighttime routines — your whole family will have more energy to enjoy the season (and each other) while creating lasting memories.