With longer days and no school, it can be difficult to get your kids to maintain a decent sleep schedule — especially when if it’s still light out when it’s time for bed. But considering research indicates that more than half of middle school students and nearly 75 percent of high school students aren’t getting enough sleep on school nights, it’s all the more important to establish a healthy routine during the summer months.
Kids and teens need more sleep than you may think. The latest recommendations are 10 to 13 hours for children three to five, nine to 12 hours for those between the ages of 6 and 23, and eight to 10 hours for teenagers 13 to 18. Here are some tips for creating a summer sleep routine that will help your family stay happy and healthy year-round.
Establish a Schedule
Establishing a schedule is only half the battle, so you have to make sure you’re enforcing it on a nightly basis, as consistency is key. Teens tend to go to bed later than younger kids, which is fine as long as it’s within reason and they don’t sleep the day away. Ideally, they shouldn’t sleep in past 9am or 10am so that the back-to-school transition period isn’t brutal. Activities are a great tactic for kids of all ages (think summer camp, swimming lessons, etc.) to wake up early — not to mention, they can be tiring, which, in turn, can help with sleeping.
About two to three weeks before school starts, start shifting their bedtime so that the first day back isn’t so difficult. Set a bedtime and wake up time based on your child’s age. Move both back 15 minutes earlier every two to three nights until you reach the times associated with the school year. Encourage your kids to stick to the same pre-bedtime routine (from when they put on their pajamas and brush their teeth to activities such as reading or taking a shower) they do during the school year so that the transition is easier come fall.
Create a Place of Peace
One of the most difficult aspects of going to sleep during the summer is that it stays light longer, so it’s important that your child’s bedroom is conducive to getting shuteye. Start by installing blackout shades, curtains, or blinds to help promote sleep. Providing you have air conditioning, maintain a room temperature of 65 degrees, as it’s known to be the ideal temp for snoozing. If you don’t have AC, at least make sure there’s a fan in the room to help circulate some air on a balmy summer night. Make sure your child keeps their room clean, as clutter has been known to make it difficult to sleep. While it may be difficult, try to keep their room a screen-free zone, and definitely cut off any electronic activity at least 60 minutes before bedtime. If your kids are sleeping too late, it’s probably time to remove technology from their bedrooms.
Be Mindful of What They Eat and Drink
While ice cream, lemonade, and soda go hand in hand with summer, be mindful of what your kids are eating — and how much — as a diet filled with sugar and caffeine can have a negative impact on one’s sleep schedule. In the evening (for dinner perhaps), encourage sleep-inducing foods such as bananas, milk, whole grains, chicken, turkey, beans, rice, spinach, salmon, whole wheat pasta, and lean beef.
While summer is great for spending time outside, enjoying the sun, playing, and simply chilling out, it’s important to remember that sleep is an essential part of a child and teen’s health and well-being. Lack of sleep can have serious consequences, including obesity, diabetes, depression, attention and behavior problems, and poor academic performance. While you obviously won’t be going to bed the same time as your 6-year-old, do make a point to set a good example by getting enough shuteye yourself.
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