By Jade Folk

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Getting kids’ sleep back on track after summer

Getting sleep back on track after the end of summer can be challenging. Maybe you were living it up, keeping your young ones out  late for more summer fun, or perhaps you were trying to keep routines consistent, but the bright summer evening light delayed bedtime for your little ones. Either way, I know we can get back on track! Here are some tips to help you transition smoothly:

Gradually adjust bedtime

Start by moving your child’s bedtime up gradually, about 15-30 minutes earlier each night until you reach the desired bedtime. This allows their body to adjust slowly to the new schedule.

Establish a consistent sleep schedule

Encourage your child to go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate their body’s internal clock.

Create a calming bedtime routine

Develop a relaxing pre-sleep routine to signal to your child’s body that it’s time to wind down. This could include activities such as reading a book, taking a warm bath, practicing gentle stretches, or listening to calming music.

Limit screen time before bed

Encourage your child to avoid electronic devices such as smartphones, tablets, and computers at least an hour before bedtime. The blue light emitted by these devices can interfere with their body’s production of melatonin, making it harder to fall asleep. This is a reminder for the adults who might have their screens close. The AAP recommends no screens for children under 2 (unless it’s a video chat with family).

Create a comfortable sleep environment

Make sure your child’s bedroom is conducive to sleep by keeping it cool, dark, and quiet. Provide them with a comfortable mattress and pillows, and consider using white noise machines or soft music if needed.

Limit caffeine and sugary snacks

Avoid giving your child caffeine and sugary snacks in the evening, as they can disrupt their sleep patterns and make it harder to fall asleep.

Encourage outdoor play and natural light exposure

Encourage your child to spend time outdoors during daylight hours, especially in the morning, as exposure to natural light helps regulate their body’s internal clock and promotes better sleep at night.

Mindfulness and relaxation techniques

Teach your child relaxation techniques such as deep breathing, visualization, massage, or gentle stretching to help them relax before bed and manage any stress or anxiety that may interfere with their sleep. This is helpful for you, as the adult, as well. Do some yoga, meditation or breathing techniques together! 

Be consistent 

Understand that it may take some time for your child to adjust to the new sleep schedule, do your best to be consistent with the bedtime routine. This help establish a sense of safety in consistency, and helps little one’s know what to expect.

If you are finding you are still needing help, or have questions, we are here for you! You don’t have to do this alone. Reach out: [email protected]

Author bio

Jade Folk is a certified Pediatric Sleep Coach, with a background in attachment theory, youth empowerment, Positive Discipline and early childhood education. Jade has 10+ years of experience working with kids as a nanny, preschool teacher, and now parent and sleep coach. Jade has a passion for empowering families to understand the science of sleep, learning their children's natural sleep cycles and patterns, and finding solutions tailored specifically for the unique and individual needs for each family she works with. Positive Discipline is at the core of Jade work as a pediatric sleep coach.