Promoting Healthy Sleep Habits in Kids during the Summer Break

During summer, your children enjoy sun-filled days and a break from school. But, the change in seasons can disrupt their sleep patterns, leaving them restless and dizzy. That's why it's crucial to prioritize promoting healthy sleep habits and establishing a summer routine for kids.

Although sleep is essential to your child's physical and mental health, we understand that parents have difficulty getting their children to sleep. The American Academy of Pediatrics reported that 40 percent of teens and 25 to 50 percent of children have sleep problems. 

Moreover, this article will discuss the significance of having a consistent summer night routine for your children. So, let's dive in and discover the secrets to a well-rested and rejuvenating summer for your children.

The Importance of Sleep for Children During the Summer

As parents, you understand the joy and excitement that summer brings to your children. It's a time when they can explore, play, and make lasting memories. However, amidst the summer fun, it's crucial to remember your little ones need quality sleep.

Your children need adequate sleep so they can get the following benefits. 

• Boost their immune system.
• Support healthy growth.
• Improve their concentration and cognitive abilities.

Also, when your children maintain a routine of regular sleep, you allow them to recharge. This will enable them to embrace each summer day with energy and enthusiasm.

How Much Sleep Do Children Require?

Even in summertime, learning about how much sleep your children need is essential so they can fully take advantage of its benefits.

Although children spend fewer hours sleeping than infants, sleep is still critical to their overall health and development. Sleep deprivation at a young age affects the following:

• Weight 
• Mental health
• Behavior
• Cognitive ability issues

These are the required sleep in the summer for children in the following stages:

1. Toddlers

Your toddler between one and two years old should aim for 11 to 14 hours of sleep daily. As children grow older, their need for napping decreases, and they typically sleep for 1 to 2 hours during the day. While toddlers often take two naps daily, older toddlers usually consolidate their sleep into a single afternoon nap.

2. Preschool

If your children are between 3 to 5 years old, they will require 10 to 13 hours of sleep daily. This is when children can stop sleeping consistently or take shorter naps.

3. School-Age 

When you want to know, "How much sleep should a 7-year-old get?" Children of school age should sleep for a total of 9 to 12 hours every day. The school-age group has a broader range of ages, and the particular needs of any given kid within this group can vary considerably. 

In addition, children's sleep routines change during puberty and adolescence. These shifting schedules can make it hard for teens to sleep.

Remember, when your children have difficulty falling asleep, you can ask for the assistance of health professionals or sleep specialists in your area. 

Summer Night Routines for Your Children

Establishing a summer sleep routine for your children becomes essential to ensure they get the restful sleep they need while still enjoying the season's excitement. Consider the following summer routine ideas.

1. Maintain a Dark Bedroom

Changing your child's bedroom to fit the summer season is helpful so they can get a good night's sleep. Consider investing in blackout curtains since sleeping in the dark is vital to getting a good night's sleep for your child. Your child might also want to use a sleeping mask as it can also help block out potentially distracting light. 

2. Keep a Temperature Appropriate for Sleeping

Using a fan or air conditioner could also help kids and teens sleep better in the summer. Your children have more sleep interruptions when the temperature is too hot. 

Further, if you're concerned about making the room too cold, provide your children with enough bedding they can use.

3. Maintain a Regular Sleep Schedule

Another way to make your kids sleep healthy during summer is to maintain a regular bedtime routine that can promote a regular sleep schedule. Help them embrace the benefits of a well-rested sleep summer by establishing consistent bedtime routines, which can look like this:

• Changing into pajamas
• Brushing their teeth
• Lowering the lights
• Reading a bedtime tale 

Routines can help condition their minds to slow down and relax for the day. Older children and teens can relax by reading in bed or doing gentle stretches. 

4. Encourage Healthy Daytime Habits

Creating a structured and fun summer routine for kids can help keep them engaged and active during the break. Encourage your children to engage in physical play or exercise daily. The more active your children are physically during the day, the faster they fall asleep at night. Also, since healthier diets promote better sleep, urge your child to consume healthy meals such as fruits, vegetables, and whole grains.

5. Keep Track of Your Child’s Screen Time

The American Academy of Pediatrics (AAP) suggests preventing the following screens from your children's bedrooms, especially at night.

• TVs 
• Computers
• Laptops
• Tablets
• Phones

Remember to keep all screens off one hour before bedtime to prevent sleep disruption. You can also get your children involved and create your own personalized Family Media Use Plan. You can teach them the harmful effects of too much screen time, the importance of sleep, and compromise. They will feel heard, and when a child feels listened to, they tend to be more receptive, and once they feel understood, they become more open to understanding their parent's perspective.

Prioritize Your Child’s Sleep This Summer with Your Doctor’s Help

Promoting healthy sleep habits during summer break is crucial for the well-being of your children. Since quality sleep is essential, understanding the recommended amount of sleep at different developmental stages is also vital, as sleep deprivation can impact your children in many ways.

If you have been looking for "children’s sleep doctors" or "pediatricians in Houston, Texas," the best place to go is AR Texas Pediatrics.

Our team of experienced medical professionals is ready to offer expert advice and personalized recommendations to ensure your child gets enough rest in the summer. 

Don't let interrupted sleep habits ruin your child's mood or the season's pleasure. Take action right now and give your child the gift of good sleep habits. Click here or call 281-484-7619 to schedule an appointment.