With the days getting longer and the sun staying up later, maintaining the bedtime can become a challenge with little kids because who wants to go to bed when the sun is still up?!
However, with the right tools in place you will be able to maintain your child’s sleep schedule year round and have a child that is well rested and happy through the spring and summer months!
Just the other day, my 5 year old son said “I don’t want to go to bed, the sun is still up”, he and my daughter were genuinely confused as to why it was bedtime.
Many families I work with encounter this pushback with their toddlers and children in the spring/summer months. I am here to tell you, this question and pushback is totally normal.
As humans, our bodies are programmed to sleep when it is dark and wake when it is light. These are cues that are naturally put in place (sun rising and setting) as well as ones that we put in place when we are laying a healthy sleep foundation for our children (dark room at night, flooding with natural light in the morning). So, it is only natural that it would create some confusion for them to go to bed when the sun is still up.
While I love the longer evenings in the summer (and our kids do too) sleep is still important and my kids need to get to bed on time to ensure they are getting the rest they need. This means going to bed when the sun is still up.
4 tips to keep bedtime on track when it is still light out:
1) Do not connect bedtime and daylight
This can be a tough one. If your narrative around sleep is anything like ours was, then you will need to reframe it.
I was always talking about going to sleep when the sun goes to sleep (in the winter) so I had to intentionally and actively change that narrative. Now, I talk about going to sleep when our body needs sleep and this takes daylight out of the equation!
2) Dim the lights in the house at least an hour before bedtime
If you don’t have lights that dim, close some blinds and turn off the overhead lights in the house. This will act as a first bedtime cue for your child’s mind and body that it is time to start preparing for sleep.
Keep the lights dim through some quiet play, maybe a snack and the bedtime routine.
3) Keep the bedtime routine and schedule consistent
Maintaining a consistent schedule and bed time will help keep your child’s body clock set for their normal bedtime.
Their predictable and consistent bedtime routine will provide them with structure while allowing them to wind down and prepare for sleep.
Your kids will want to stay up later and while this is okay some of the time (you have to enjoy flexibility and those summer evenings), I guarantee that you will have more enjoyable summer days if you honour your child’s sleep needs. A cranky and tired kid is challenging, so enjoy the summer days together by prioritizing their sleep!
4) Use black out curtains and blinds
This may seem like a given, but I always encourage families to stand in their child’s room mid day, close the door, turn off the lights and let their eyes adjust. If there is any light peaking in, the room needs to be darker! It will be a lot easier for your child to settle to sleep at bedtime if there isn’t sun peaking through their window.
A dark room will also help them stay asleep longer in the morning!
*Consider using a white noise machine (if you don’t already) to drown out environmental noises like birds chirping or neighbours outside.
Keeping bedtime consistent year round
By following these tips, you will be able to keep bedtime consistent for your child regardless of the time of year!
If bedtime is a constant battle with your toddler or child, book a free sleep evaluation call.
Bedtime should be relaxing and enjoyable for both you and your child. I can help your family build a healthy relationship with sleep in your home.
Rosalie Kassen (She/her)
Founder of Plume Sleep Solutions, RN and Paediatric Sleep Consultant.
Working with families all over the world to bring healthy sleep habits and rest back into their homes. Stop surviving and start thriving!