Summer Sleep Tips for Kids: Rest Easy All Season Long

Summer is full of fun, sun, and late-night giggles—but for many families, the season can wreak havoc on routines, especially sleep. While it's tempting to loosen the reins on bedtimes and schedules, kids still need consistent, quality sleep to thrive—physically, mentally, and emotionally.

Here at Comprehensive Sleep Medicine Associates (CSMA), we believe summer is the perfect time to reinforce healthy sleep habits that will benefit your child now and set them up for success when school starts again.

Sleep Tips: #1 Prep for Summer Camp Sleepovers

Whether it's a day camp or an overnight adventure, camps often mean new environments, new schedules, and disrupted sleep. Help your child adjust by:

• Gradually adjusting bedtime to match the camp’s schedule at least a week before it starts.

• Practicing sleepovers at home so your child feels confident falling asleep away from their usual space.

• Packing a comfort kit: a familiar blanket, pillowcase, or bedtime story can ease nerves and help them fall asleep faster.

Sleep Tips: #2 Stick (Mostly) to a Sleep Schedule

Sure, summer brings flexibility—but that doesn’t mean sleep routines should go out the window. Maintaining a set sleep and wake time (within an hour of the school year routine) helps:

• Regulate circadian rhythms

• Improve mood and focus

• Support healthy immune function

• Prevent excessive daytime sleepiness and behavioral issues

Even if bedtime drifts a bit later, the key is consistency. Try to wake kids at the same time each morning and keep naptimes in check to avoid disrupting nighttime sleep.

Sleep Tips: #3 Protect Sleep from Summer’s Biggest Disruptors

Longer daylight hours, evening activities, and screen time can all interfere with a good night’s rest. However, managing your child's sleep hygiene, meaning the set practices or behaviors that can help your child sleep better and have a more restful experience, can make all the difference.

Set your child up for success by:

• Dimming lights 30–60 minutes before bed

• Creating a cool, quiet sleep space (even during hot summer nights)

• Limiting screens an hour before bedtime

• Encouraging outdoor play during the day—sunlight exposure helps regulate melatonin, the hormone that signals the body it’s time to sleep.

  
  

Sleep Tips: #4 Start the Back-to-School Sleep Shift Early

Don't wait until the weekend before school starts to return to routine. Transitioning into a new school routine while still maintaining consistent sleep health takes time. About two to three weeks before the first day, start inching bedtime and wake time back to the school-year schedule.

This helps:

• Reduce resistance and stress

• Ease the transition back into structured days

• Improve focus and behavior in those early school weeks

Why Your Child's Sleep Habits Matter All Year Long

A consistent sleep schedule isn't just about avoiding grumpiness—it's a crucial pillar of a child's overall health. Poor or inconsistent sleep can lead to:

• Weakened immunity

• Difficulty concentrating or learning (misdiagnosed ADHD)

• Mood swings or increased anxiety

• Behavioral challenges

• Sleep disturbances

Sleep fuels growth, cognitive development, emotional regulation, and memory—all the things your child needs to thrive, in summer and beyond.

Need Help Navigating Your Child’s Sleep Challenges?

If your child snores, struggles to fall asleep, or wakes up tired even after a full night’s rest, it may be time to look deeper. Our team at CSMA specializes in identifying and treating pediatric sleep concerns—so your family can enjoy brighter days and restful nights.

👉 Schedule a consultation today at csma.clinic