Guest writer- Anya Willis anya.willis@fitkids.info

Setting Summer Sleep Routines for Your Kids

Think back for a moment to when you were young and the last few days of school transitioned into the first week or so of summer vacation. No matter your circumstances, the few months’ of school break are a luxury. You got to stay out late, maybe playing tag in the neighborhood or collecting fireflies. Gone were all the little stresses of having to get up for school, replaced by dreams of sleeping in late, only to enjoy as many sunny days as possible.

The reality, of course, was different from your dreams. You probably had chores around the house to do, maybe summer camp to attend and your growing list of things to do probably made sleeping in not possible all the time. And your parents might not have wanted you staying up all hours of the night, regardless of whether or not you needed to be anywhere in the morning.

It’s the same case with your children today. They want to enjoy their summers, but you don’t want them sleeping the beautiful day away inside. A summer sleep routine can be a useful tool for balancing healthy sleep with a school’s-out attitude. This guide from Wellness Warriors can help you create the perfect summer routine for your kids.

Set Expectations Before Summer Break Starts

The last thing any parent wants to do is argue with their kids on the first day of summer break, so whatever sleeping schedule you determine, make sure you don’t spring it on them at the last minute. Discuss reasonable bedtimes and expectations for when they will get up in the morning. Although they do not have school, parents might still have work. If your kids have to get up so that you can drive them to a summer day camp or babysitter, explain to them how lack of sleep the night before will make them feel.

While getting up at a reasonable time is essential so that your kids don’t waste away their days, it can also help prevent problems as the school year approaches. Explain to your children the purpose of sleep and its role in a healthy lifestyle. As a compromise, explain that your kids will have plenty of time to relax later in the day. For example, teenagers between 14 and 17 need anywhere from eight to 11 hours of sleep each night, but preschoolers could require up to 13.

These figures can change based on your child’s activity level. If your daughter is a competitive gymnast with a summer practice schedule of 20 hours of practice a week, she will likely need as much sleep as possible. If your 15-year-old son’s primary goal for the week is to rack up Fortnight wins, maybe his sleep needs might be less.

Set a Summer Schedule and Stick to It

Come up with a time that works for you and the kids. The younger they are, the more it should mirror their usual school year bedtime. Older kids may have some leeway, but if others in the house have to get up for work in the morning, your life will be sane if there is not a house full of noise each night. Rules are deemed less critical if not enforced, so except for special occasions such as if you go on a trip, stick to whatever schedule you set.

Put practices in place that will help your kids to naturally feel tired at bedtime. Encourage them to be physically active earlier in the day as some people get a boost of energy after they exercise. Being too active at night might have the opposite effect. And limit their caffeine consumption through things like soda, tea, and chocolate after 2pm to avoid prolonged caffeine highs.

Additionally, if you work from home, make sure that you set rules regarding when and when you shouldn’t be disturbed. At the same time, ensure you’re setting aside time to spend with your kids during their break — including at bedtime. For older kids, maybe it’s just a quick nighttime chat; for younger children, a book at bedtime is a great idea. Whatever you decide, make sure you’re there for them, as it can ultimately make a huge difference in their lives.

Handling Late Sleeping for Teens

For those parents who work but have a child at home during summer break who doesn’t need a babysitter, you run the risk of your child sleeping all day unless you set some controls. Make a chore list and make a rule that all daily chores must be done by some time mid-morning. Have your kids video call you at work to show that they are up, dressed and that the chores are complete.

It can also help to make your teen’s bedroom a place they enjoy spending time doing things other than sleeping. Dedicate some time to redecorating and making the space functional for things they enjoy, like drawing, music, or dancing. Offer to get them new bedding to encourage them to make their bed. If you’re looking for cotton duvet covers to keep things light during the hot summers, check out these options. Your teen is bound to want to make their bed to see how awesome everything looks in their room!

Find Your Summer Balance

Proper sleep is essential, but it should be balanced against the risk of becoming lazy or having poor and inconsistent sleep hours. Set a plan in advance that addresses your child’s sleep health, and you’ll have a summer without complaints.

Looking for more wellness-focused articles? Then check out Wellness Warriors!

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