Tackle Summertime Sleep Issues

Ah, summer! Those beautiful evenings filled with long days, fragrant air, and the sounds of crickets chirping can also mean one thing: disrupted sleep for our kids. While we may not have the magic of fairy dust to sprinkle, there are practical strategies to help children get the restful sleep they require.

The Connection Between Sleep and Mood

With school out, bedtime routines can easily fall by the wayside. “Some kids can manage disrupted sleep schedules better than others,” explains Jennifer Garden, MSc, a registered occupational therapist at Sleepdreams Sleep Professionals in Vancouver. Extended daylight hours and the stifling heat that lingers into the night may hinder children’s ability to fall asleep.

Furthermore, although a “relaxed” bedtime might seem appealing, Garden cautions that “children who don’t sleep well tend to become more sensitive to sensory input,” and that some kids genuinely struggle without a consistent routine. Hence, it’s important to maintain some semblance of structure during the summer months.

Why Consistency Matters

Our children experience the enchantment of summer just as we did, so it’s essential to balance summer fun with bedtime habits that ensure they get enough sleep. “Parents can encourage the healthy production of melatonin (the sleep hormone) by establishing a regular bedtime and wake time and by exposing their kids to natural light in the morning,” advises Garden.

If sleep schedules get off track, it’s best to adjust them gradually. “It typically takes about two weeks to realign … depending on the child’s age,” says Garden. Aim for 10 to 15 minute adjustments daily, and remember to modify not just bedtime but also wake time and meal times, as these are crucial for maintaining the body’s circadian rhythm.

Summer Sleep Essentials

For optimal sleep, dark and cool bedrooms are crucial. Use blackout curtains to block out the bright summer sunsets, and consider a soft nightlight if necessary.

Keeping the room cool can be challenging during summer. Hot nights often lead to fatigue and poor sleep quality, making it harder for children to settle down as their body temperature needs to remain low for sleep to come.

If air conditioning isn’t feasible, there are other methods to cool the room. “Keep the bedroom dark during the day and minimize heat infiltration,” Garden suggests. Techniques such as using a fan with a bowl of ice in front of it or hanging damp bedsheets over an open window can be effective.

Fostering Sleepiness

Engaging kids in outdoor activities can help foster tiredness. A cool bath or shower, putting away screens at least an hour before bedtime, dimming the lights, and sharing a story can make the transition to sleep smoother. Lowering body temperature as bedtime approaches coincides with an increase in melatonin, further facilitating sleep initiation.

Additionally, Garden emphasizes that “the comfort of a loved one’s presence is calming, especially for young children.” Providing them with a beloved toy or blanket can offer comfort through the night, while older children might find solace in wearing one of your T-shirts.

Nutrition for Sleep

Incorporating nutrient-dense, high-quality foods into your kids’ diets can enhance sleep quality, while a diet high in saturated fats and low in fiber can do the opposite.

Tryptophan, an amino acid found in many protein-rich foods, is vital for melatonin production. Make sure your children’s meals include sources of tryptophan such as poultry, cheddar cheese, tofu, edamame, milk, pumpkin seeds, oats, and eggs.

Magnesium is crucial for muscle function and is linked to improved sleep and reduced anxiety levels. Foods like pumpkin seeds, dairy products, legumes, nuts, whole grains, and leafy greens are excellent sources of magnesium.

Addressing Nutritional Gaps

If your child isn’t getting enough magnesium through their diet, consult with a healthcare professional regarding supplementation. This recommendation extends to vitamin D as well, since deficiency can lead to poorer sleep quality. Both vitamin D and magnesium supplementation may help alleviate anxiety and improve certain behaviors in children with ADHD, who often struggle with sleep.

Herbal teas such as chamomile, lavender, and lemon balm can promote relaxation before bedtime, but it’s essential to check for allergies or potential medication interactions beforehand. Serving them iced can also help keep the child cool during warm nights.

Bear in mind, adapting to new sleep conditions or recovering from lively events like family visits and camping can take time.

Balancing the fun of summer with effective sleep routines might be challenging, but it is all part of creating cherished memories—drifting off contentedly, knowing that summer is fleeting, and that you made the most of every moment!

This article was originally published in the August 2025 issue of alive magazine.