nutrition

sleep

Summertime, Sleep and Your Kids
Mary Kelley
Co-Founder, Sleep Garden, Inc.

Comfort Council member Mary Kelley is an expert in natural ways to ease the transition to sleep. Mary says that summertime can pose special challenges when it comes to getting kids the sleep they need, and offers these tips on keeping kids well rested come summer. Mary’s general guidelines for kids and smart sleep time habits appear below her summer tips.

For more information about Mary, visit www.sleepgarden.com

SUMMER SLEEP TIPS

    Travel Smart
    • If vacation takes you to a new time zone, allot a transition day for your children (and you!) to adjust, catch up, sleep, and get acclimated with new surroundings.
    • Make sure and pack at least one favorite bed toy and/or other things that help comfort your child.
    • Try your best to recreate familiar pre-bedtime rituals, like game playing, reading and quiet talking.
    Keep It Steady
    • Children need routine. Even though summer’s lazy hours may change a child’s sleep pattern, make sure that your child is always getting the same amount of sleep as during school months.
    • While it is common for summertime bedtimes to slide a little later, do your best to avoid wild fluctuations.
    • As during school months, keep weekend wake-up and bed times consistent with weekday times.
    Wind Down
    • Rather than tire a child out, more outdoor, evening activity often does precisely the opposite: leave them tired, but wired and not ready for sleep.
    • Allot enough calm, indoor wind-down time – a long bath, a good book – to make the transition to sleep soothing and easy.
    Keep it Dark
    • Longer days mean more light both morning and evening. Kids can be especially light sensitive, making them prone to disrupted sleep patterns come summertime.
    • If your child is light sensitive, think about investing in blackout shades or other light blockers to keep their “sleep nest” sleep conducive.
    Give Kids Their Say
    • Most kids hunger for a sense of control. It may sound counterintuitive, but you can put that hunger to work to make bedtime easier and more routine.
    • Summertime is a great time to start a “sleep chart” with your child. With some crayons or markers and a white board or paper, children old enough to write can mark down their bedtime each night, and their wake-up time each morning. Kids love keeping score. Tactics like these can help ease the change to an earlier bedtime, if that’s your goal.
    • Give your child narrow latitude over bedtime. Suggest a “perc” – an extra book, for example – they may choose if they select an earlier bedtime.

YEAR-ROUND SMART BEDTIME TIPS

    Positive Sleep Associations
    • Create calming sleep associations at a young age.
    • Whether it’s reading a book, rubbing your child’s back, or playing relaxing music, these bedtime traditions can help ensure easy, restful sleep for years to come.
    Soothing Sleep Time
    • Teach children to “self soothe” by helping them realize what activities they should and should not be doing right before bedtime. You’ll know what is right for your child.
    Create a Comfy “Sleep Nest”
    • Make your child’s room a “sleep nest” – a calming place where they look forward to relaxing.
    • Try decorating their room with pillows, comforters and even paint (if possible) in their favorite color schemes.
    • Place a bedside CD player on the night table to play soothing music.
    • Remove outside stimulators, such as TVs and computers from the bedroom.
    • Create a “worry pouch” or “worry box.” Encourage your child to write or draw worrisome thoughts that may keep them awake at night, and deposit them in the pouch or box.
    • Find a “sleep buddy”for your child – a stuffed animal, doll or other favorite, soft toy suited to snuggling and nighttime comfort.
    Tune In To Your Tot
    • It’s important for parents to recognize that not all children require the same amount of sleep. Try and tailor sleep times and routines to each child for easier evenings. Here are general age/sleep estimates:
      • Babies to 16 weeks – This age group is usually sleepy or drowsy for about 16 out of 24 hours.
      • Babies after day/night-time circadian rhythms get established - 11 hours at night with about 3-4 hours of napping.
      • Toddlers – 10-13 hours.
      • Preschoolers – 12 hours.
      • School age children – 10-12 hours.