54 years ago

Summertime Should Be Fun, Right? Barbeques, Beaches, Parks. But Sometimes It Seems Like Summer Is Just One Long Sleep-Depriving Nightmare For Moms With Babies Or Toddlers. If You’re Struggling To Keep Your Little Ones Up And About Despite The Long Days And Warm Nights, We’ve Got Some Tips For How To Enjoy Both Summer And Good Sleep! 😴🎒☀️👶🏼

In this blog, we will cover the following summertime & sleep:

• Create An Ideal  Sleep Environment
• Plan Travel/Events Around Naps
• Encourage Quality Sleep While In Different Locations 
• Stick To The Schedule 
• Be Creative With Naps
• Managing Bedtime 
• Have FUN 

>>>>>>Download the Free Travel Cheat Sheet here!! <<<<<

Create An Ideal  Sleep Environment

1. 1. Dark As A Cave: Our body’s circadian rhythm,  aka sleep system, is regulated by sunlight.  When it’s dark, our body produces melatonin to help us fall and stay asleep.  When it’s light, our body suppresses melatonin and we become alert and energized.  In summer, most kids go to bed when the sun is still shining.  In order to help get their melatonin flowing before bed, you have to be a little sly.  First, about an hour to two hours before bedtime, start to draw the blinds and dim the lights to mimic the sun doing down.  Next, and this is most important, install window covers.  That way, there isn’t even the smallest glimmer of sunlight peaking through at bedtime or early morning.  I know what you are thinking: “We installed black-out curtains in our child’s room so we are good.”  That may not be true as even a little sliver of sunlight coming through is enough to stimulate a child.  Do yourself a huge favor and buy actual window covers.  My favorite brand is Black Out EZ Window Cover.  This is the second-best investment ever! (after hiring a sleep specialist 😉
   2. Keep It Cool: The ideal temperature range for sleep is between 68 to 72 degrees. This isn’t just for kids, but for moms and dads as well. The cool environment mimics what the body wants to do naturally during the sleep process- lower its core temperature. And again, this helps your child to go to sleep quicker.

Once you ensure that their room is the appropriate temp, be sure to dress them appropriately, too.  Reach for light-weight, breathable cotton pajamas, swaddles, and sleep sacks.  If their room is on the high end of the ideal temperature range, choose short sleeves.  If it is on the low end, you will want to choose long sleeves and maybe even consider putting socks on their little tootsies.

3. White Noise:  The birds are loud first thing in the morning, usually before the sun is even up! Since this corresponds with your child’s lightest stages of sleep, using white noise will help to mask this unwanted interruption. White noise is also wonderful for camping or hotel stays. 

Plan Travel/Events Around Naps

I often get asked the question; “if we have a long day of travel ahead of us, how do we factor in naps”?First, we need to understand that naps en route are not the same quality as a nap that is in a flat and motionless bassinet, crib, or bed.The brain isn’t able to descend into the deep stages of sleep (think of yourself trying to nap during a car ride) and thus produces a more shallow, less restorative, or refreshing nap.

However, any sleep is preferable over NO sleep. If your child naps easily while traveling, then you can take advantage of that. I do recommend to parents try and leave after the first nap of the day. That way your child can start the day off with a fully restorative nap in their own environment.

If they should take a short second nap (many older babies are too stimulated by all the sights and sound to nap for long periods), at least they had a good foundation at the beginning.

If the day is exceptionally long, and the naps are exceptionally short, an extra nap may sneak in, or, better yet, plan for an early bedtime to help recoup the lost daytime sleep.

For older toddlers and preschoolers, naps should end by 3 pm to ensure that they will easily go down for bedtime.

If the older ones skip their nap entirely, plan for a super early bedtime to avoid a large sleep debt forming.

Encourage Quality Sleep While In Different Locations 

Whether your child is going to be napping in a hotel, camper, tent, or another house during summer vacation; we want them to be able to fall asleep quickly and sleep deeply. How do we do this?

1. 1.  Maintain Routine: Regardless of your child’s age, the first rule is to maintain a similar daytime napping schedule (as best as you can) and wind-down routine. By doing this, not only does it help your child to fall asleep quicker in the new location, but it also cues your child’s body that it’s time to sleep.
   2. Recreate Home: This isn’t the time to be creative unless you like gambling with sleep. Bring your child’s lovey, white noise, night light-whatever they use at home, you should take on the road. It’s also helpful to use the same sheets and pajamas without washing them, so they have the familiar scents of home.
   3. Give Them Time: Don’t just plop your toddler in a new Pack and Play and expect them to go to sleep. Give your child time to get acclimatized to the new location *before* you put them down to sleep. They will want to explore it, so let them! This allows the novelty to wear off, gives them play time without the stress of hoping they will fall asleep, and allows you to troubleshoot while they do so.

Stick To The Schedule (when possible)

I know it is tempting to allow your babe to stay up late, but their circadian rhythm works best if bedtime is kept in a half-hour range (e.g, 7:00 to 7:30 PM).  That means that your child will be in a better mood and better behaved as a result.  WIN/WIN!!! 

I know that there will be some not-to-miss events this summer that will require a later than usual bedtime.  And that is OK!   Hey, you still have to live a little!  Just be very selective as to when you keep your kiddo up late.  Ask yourself if the activity is worth an overtired child.  When the answer is yes, make sure that your child is well-rested going into the event by ensuring they get plenty of sleep the night before and take a great nap (or naps) the day of the event.  Also, the next day, you can consider putting your child to bed a little early to make up for any sleep debt they acquired.  

If you find yourself keeping your kiddo up late more often than not then go ahead and adjust their schedule.  Just be careful not to push it more than an hour later and to not move too fast.  I recommend starting the transition with bedtime and moving it 15 minutes later every three days until the desired bedtime.  Change the nap time accordingly the next day.

>>>>>>Download the Free Travel Cheat Sheet here!! <<<<<

 Be Creative With Naps

Busy summer days at the park, pool, or zoo can make napping, especially at home, difficult.  if your child is currently napping well, you can abide by the 80/20 Nap Rule.  What I mean by that is that 80% of naps should be taken at home and 20% of naps can be taken in the car or stroller.  You want to aim for the majority of naps to be at home as motionless sleep in a familiar environment is the most restorative.  Research shows that our bodies will not allow us to reach deep stage 3 sleep for as long or as often as when our bodies are in motion.  It is a protective mechanism that, albeit annoying, is pretty clever if you ask me.  However, you have a little wiggle room and can allow for no more than 20% of naps to be in the stroller or car.  Although it is not ideal, it is better than nothing and it allows you to enjoy some extended fun in the sun.  If babe is still taking multiple naps, plan for the first to be at home as that is what I like to call the “golden nap”.  It is usually the longest and hence, most restorative.

Managing Bedtime 

There are a few different options if you have an event that runs later into the evening. You can choose whatever feels right for your family.

1. Hire A Babysitter: This option is best for children that are already sleep trained and familiar with the babysitter. If your child doesn’t know the babysitter, then to ensure success (and less stress for you!), have the new caregiver do a few trial runs with you present in the days or weeks leading up to the event.
2. Half and Half: In this situation, everyone attends the event, and then one parent leaves and takes the child home at bedtime. You can also then hire a babysitter to watch your kiddo once they are asleep and return to the event, or, that parent stays home for the rest of the evening.
3. Move Nap: If your child can handle it, you can move their nap a touch later in the day. Most kids need a short morning wake period, and if we move the morning nap too late, it will backfire and result in a super short nap.

So if your little one is on a two-nap schedule, I recommend leaving the morning nap where it is, but pushing nap two out a little later in the afternoon. If they are down to a one nap routine, then this is the one you would move later.

Don’t do anything too drastic because again, it can result in a shorter nap, so stick around the fifteen to thirty-minute mark.

When we move this nap later, the hope is that your child will still nap for their regular amount, but it now ends later in the afternoon. This will give you more breathing room for a slightly later bedtime, without making them overtired.

4. Put Them To Sleep at the Event: This is a wonderful option if you are at someone’s house, but would like to stay later without compromising your child’s sleep.

In this scenario, you would bring your child’s Pack and Play, Slumberpod lovey, white noise, etc., and put them to sleep in a quiet room in the house at bedtime. Do a regular bedtime routine at this new location-don’t panic or feel you need to extend it-just get them down at their regular bedtime.

When it’s time to transfer them to the car, keep all the lights off so the daytime hormones don’t start to interfere with things.

Once home, do the same thing; keep the house dark and get them into their crib or bed. Should they happen to wake up during the transfer, treat it like it’s a night waking at two in the morning and use your sleep teaching method to help them go back down quickly and easily.

5. Later Bedtime: I’ll admit it, this isn’t my favorite option, but it *is* an option. If your child is an independent sleeper, already on a great routine, and doesn’t have a sleep debt, then moving bedtime later once in a while likely won’t create chaos. It allows everyone to enjoy the summer nights without having to sacrifice family time or anyone’s participation.

If your child has a sensitive sleep temperament though, expect a few night wakings for up to three nights after. To help counter this, do a slightly earlier bedtime the next night or two.

Sleep and summer can go hand-in-hand. While it may not always be perfect, it doesn’t have to be a disaster, either. With a little planning and following the tips above, you can help to ensure that everyone has fun, but stays well-rested too.

Final Thoughts 

Sleep and summer can go hand-in-hand. While it may not always be perfect, it doesn’t have to be a disaster, either. With a little planning and following the tips above, you can help to ensure that everyone has fun, but stays well-rested too.

If your kiddo ends up falling off course, not to worry, I am here to help you get back on track!  

Share your thoughts on summertime and sleep in the comments below. Want to add something? Feel free to share.

I have so much more I want to teach you about baby and toddler sleep and how you can help your baby!

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Your Pediatric Sleep Specialist