Summer Sleep Busters

Dylan at Don and Jerry’s Lake House

Who doesn’t love summer? The weather’s warm, the days are long and our hectic lives seem to relax just a bit as we look forward to weeks of fun in the sun.

But those lazy days of summer can also tempt us to relax our attitude about our children’s sleep, or be downright confused about how to keep a decent schedule in place with family vacations turning routines upside down, day trips requiring early wake ups and skipped naps, and family festivities pushing bedtimes later and later.

So how can your family have a fun filled summer AND keep your children’s sleep on track?

For starters, remember these basic guidelines year round:

Make Your Child’s Sleep A Priority – Sleep is as important as nutrition when it comes to your child’s health. Lack of quality sleep has been linked to impaired growth and development, behavioral issues at home and at school, ADD and ADHD, obesity, high blood pressure, insulin resistance, and a host of other health problems. Respect your child’s need for sleep and do what you can to make sure they get enough every day.

Know Your Child’s Sleep Requirements – Average sleep needs vary by age (see chart below.) Don’t assume that your child needs less – their average amount of sleep shouldn’t vary from the chart by more than an hour.

Source: Solve Your Child’s Sleep Problems, Richard Ferber

Respect Your Child’s Need For Sleep
Skipping a nap now and then or delaying bedtime because of a special occasion may not drastically affect a well-rested child, but even the best sleepers have trouble tolerating erratic schedules. For poor sleepers, even the slightest variation can be extremely disruptive.  Know your child’s tolerance, and keep that in mind as you plan their day.

Sleep Begets Sleep
Don’t make the mistake of assuming that putting your child to bed late will help them sleep longer and better. The opposite is true. Missing their ideal “sleep window” actually causes their brain to produce cortisol, the stress hormone, which results in second winds, more trouble falling asleep, and more trouble staying asleep.

Keep Your Child’s Schedule Flexible But Consistent
Children thrive on consistency. Although it’s perfectly fine to take advantage of a last minute trip to the ice cream parlor or the zoo, make an effort to keep naptimes and bedtimes as consistent as possible from day to day.

Keep It Dark
Our body’s circadian rhythm, or internal clock, tells us when to be awake and when to be asleep and is set by things as simple as light and darkness. Darkness triggers our bodies to produce melatonin, the drowsy hormone, which helps all of us to go to sleep and stay asleep. Because summer days are long, bedtime for your child may take place while it’s still light out, which makes shutting down for sleep more difficult. Invest in room darkening shades for your child’s bedroom and pull them down 30 minutes before bedtime. It will help cue their bodies for sleep, even if the sun is still shining.

Sleep Tips For Happy Travelers

• When planning a trip, think about making your child’s temporary bed or crib as sleep-friendly as possible. If you’re staying in a hotel, inquire about the availability of portable cribs, “pack-n-plays” or rollaway cots. Bring along familiar items like sheets or favorite blankets and pillows to help your child feel comfortable. Don’t forget a night light, bedtime books and music. If you’re travelling by air, pack them in your carry-on bag. You’ll need them handy if checked baggage is delayed or lost. You might also want to bring a monitor on the trip so that you can listen in on your sleeping child while enjoying your grown up evening in another nearby room.
• When traveling, consider planning your driving times to coincide with nap time. Napping in the car isn’t ideal, but it can help fill up your child’s “sleep tank” before a flight and ward off an over-tired meltdown on the plane.
• Consider placing a rollaway mattress on the floor of the hotel room to avoid middle of the night tumbles.
• Are you staying with relatives? Ask them for help in locating a borrowed crib or pack and play. (Be sure they are sturdy, newer models, as older cribs may pose safety risks). If you visit frequently or there are other family members who visit with their children, consider purchasing a crib, splitting the cost and keeping it there. It can be a great investment and make life much simpler.
• If you share a room or bed with your child on vacation, follow safety guidelines regarding infants, and be clear with older children that the arrangement is temporary.
• Keep your child’s bedtime routine as similar as possible. A consistent routine cues the brain that it’s time for sleep.

Time Zone Changes
Changing time zones can be difficult for children (and adults, too!) Here are some tips to help your child adjust to the new time.

• When you arrive at your destination, try to switch your child’s eating and sleeping schedule to the new time as quickly as possible. This may mean getting your child up from naps early or waking him up in the morning, even if he went to bed late the night before. Watch your child’s sleepy cues and be prepared to nap them more often as they adjust to the new time.
• Expose your child to daylight during appropriate awake times to help their  body adjust more quickly.
• Flights that arrive in the afternoon and time changes of less than three hours usually make for an easier adjustment.

Above all, have realistic expectations and be flexible.
Even the best laid plans have snags, and the best made efforts can sometimes produce less than perfect results. Relax, enjoy the summer, and know that if, in spite of your efforts, your child’s sleep gets off track, you can get back in the swing of things easily when the time is right.

Sweet dreams, and have a great summer,

Alison Bevan –Sleepytime Coach