As the school year ends and children begin to enjoy their summer break, it is to be expected that their schedules become more flexible. The result is that they do not have a stable and consistent sleep schedule, as was the case in winter. Due to the longer days it makes sense that children want to spend more time outdoors at night, especially during the holidays, which can affect the balance in their sleep schedule.
Lack of sleep in the summer could potentially lead to more serious problems for children. Insufficient sleep is probably a risk factor for type 2 diabetes in children and adolescents. In addition, children who sleep less have worse cardiometabolic health, higher blood pressure and lower levels of "good" cholesterol in the blood. In teenagers, lack of sleep may play a role in the onset of depressive symptoms. Also, poor sleep quality is associated with learning and memory problems, both in children and adolescents.
Unfortunately, lack of sleep in the summer is inevitable for most children. However, this does not mean that you are helpless against its negative effects. In fact, the more informed parents are about this, the better sleep children get. There are many simple actions you can take to protect your children from the effects of summer sleep disturbances.
Maintain a consistent sleep schedule
Children tend to wake up and sleep later when they don't have to go to school the next morning. This trend is even more pronounced in teenagers, who naturally sleep even later as they get older, even when they have to wake up early the next morning.
For these reasons, it's a good idea to adjust your children's sleep schedule so they can stay up a little later than usual during the summer. However, this bedtime should remain consistent from night to night, and the wake time should be slightly later again to ensure they are still getting enough sleep.
A consistent sleep routine can help promote a consistent schedule. About an hour before bed, encourage your child to start their routine. This routine might include changing into pajamas, brushing teeth, dimming the lights, and reading a book. Make sure they stop using devices during this time, as smartphones, tablets and televisions emit blue light that can interfere with sleep.
Promote healthy habits throughout the day
Although we all follow a more relaxed schedule in the summer than other times of the year, it's important to maintain some of the same habits, as our behavior during the day affects how well we sleep at night. For example, the more active children are during the day, the faster they fall asleep at night.
Although dietary factors need further study to provide definitive information, it appears that healthier diets may promote better and more quality sleep. Encourage your children to play or exercise daily, and to eat healthy foods such as fruits, vegetables and whole grains.
Keep the bedroom cool and dark
An important factor in achieving quality sleep in the summer is adjusting the bedroom conditions to match the season. In many locations, the summer months are sunnier and warmer. To prevent the sun from waking your child early in the morning, consider investing in blackout curtains. These curtains do not allow light to enter. If this is not possible, an eye mask is a good alternative.
Turning on a fan or air conditioner could also help create ideal summer sleeping conditions for your children and teenagers. When the temperature is high, people tend to experience more sleep disturbances.
Minimize jet lag and vacation sleep disturbances
If you have a family vacation planned or if you're sending the kids camping for the summer, make sure the travel doesn't negatively affect their sleep. Let your children bring their own pillows and blankets if possible. These can provide emotional comfort and also make flying or driving in the car more comfortable and suitable for sleeping.
If your children will be flying in another time zone, there are steps you can take to limit the effects of jet lag. Consider adjusting their sleep a bit in the days leading up to the trip so they can start getting used to staying up later or going to bed earlier depending on the time zone of your destination. Once you arrive, make sure they are eating meals on the new time zone schedule, even if they are still hungry based on the old schedule. Finally, let them spend time outdoors during sunny hours, which will help regulate their circadian rhythm.
The scientific information in the article is medically verified by Dr. Nilong Vyas , Pediatrician, Public Health Officer and Board Certified Member for Sleep Disorders in the USA.
