Tips For Helping Children Fall Asleep and Stay Asleep

Summer break has arrived, and while kids celebrate their freedom from school schedules, parents face a familiar challenge: how to help kids fall asleep fast when their entire routine has been turned upside down. No more early alarms, structured days, or natural tiredness from school activities means bedtime battles are back in full force.

If you're searching for how to help kids fall asleep during these long summer days, you're dealing with what sleep experts call "summer sleep chaos" and you're definitely not alone.

Why Summer Sleep is So Challenging

Without school structure, children's internal clocks go haywire. Later sunsets (still bright at 8 PM!), no morning alarms, increased screen time, and irregular meal schedules all conspire to make bedtime a nightly struggle. Here's how to get kids to sleep despite summer's sleep-disrupting forces.

Summer Sleep Solutions 

Create Artificial School Structure
Even without classes, maintain consistent wake times and bedtimes. Shift them slightly later if needed but keep the routine. This is the foundation of what helps kids sleep during break.

Combat the Late Summer Sun
Install blackout curtains or room darkening shades. Your child's brain needs darkness to produce melatonin, regardless of what time the sun sets.

Channel That Summer Energy
Tired kids sleep better. Ensure plenty of physical activity swimming, biking, playground time, but finish vigorous exercise at least 3 hours before bedtime.

Limit Summer Screen Binges
Summer means more TV and device time, but blue light destroys sleep. Implement a "screens off" rule 1 hour before bedtime, no exceptions.

How Do I Get My Child to Sleep ASAP?

The 54321 Summer Calm-Down
Perfect for overstimulated kids after busy summer days:
5 things they can see in their room
4 things they can touch (cool pillow, soft blanket)
3 things they can hear (fan, crickets outside)
2 things they can smell (clean sheets, lavender)
1 deep breath

The Cool-Down Breathing Trick
Breathe in for 4 counts through the nose
Hold for 4 counts (or as long as comfortable)
Exhale for 6 counts through the mouth
Repeat 4 times

What Is the 105321 Rule for Sleep?
This rule is perfect for summer schedule chaos:
5 hours before bed: Light dinner (not heavy BBQ foods)
3 hours before bed: No more pool time or active play
2 hours before bed: Begin quiet activities only
1 hour before bed: All screens off, dim the lights

How Can I Help My Child Get Sleepy?

Summer-Specific Strategies:

Cool Room Technique: Keep bedrooms 65-68°F. Hot summer nights make sleep nearly impossible for kids.

Progressive Muscle Relaxation: Starting from toes, have them tense muscles for 5 seconds, then relax. Work up to their head. Perfect after active summer days.

Summer Story Time: Create a calming bedtime story routine about their summer adventures but keep it lowkey and peaceful.

How Do You Get a Stubborn Child to Sleep?

The Summer Bedtime Pass: Give one "pass" per night for leaving their room (water, bathroom, quick hug). Once used, they must stay in bed.

Choice Within Structure: Let them choose summer pajamas, which fan setting, or soft background sounds, but bedtime itself isn't negotiable.

Gradual Summer Adjustment: If bedtime has drifted way later, move it back by 15 minutes every 3 nights until you reach your target time.

Essential Summer Sleep Environment

Beat the Heat
Use fans or AC to keep rooms cool
Choose breathable cotton sheets
Consider cooling mattress protectors
Lightweight blankets only

Block the Light
Install blackout curtains (gamechanger for summer bedtimes)
Use eye masks for older kids
Remove electronics with LED lights from bedrooms

Create Summer Calm
White noise machines to block neighborhood summer sounds
Lavender pillow spray for natural relaxation
Comfortable, supportive mattress and pillows

When Summer Sleep Problems Need Professional Help

Consult your pediatrician if:

• Sleep issues persist beyond 34 weeks
• Your child shows extreme mood changes due to poor sleep
• Snoring or breathing issues develop
• Bedtime battles significantly disrupt family life

Upgrade Your Child’s Mattress

A comfortable, supportive mattress is crucial for helping kids sleep through hot summer nights. If your child is tossing, turning, or complaining about being uncomfortable, it might be time for an upgrade.

Visit Sit 'n Sleep to speak with our expert Sleep Consultants about cooling mattress options and breathable bedding perfect for summer sleeping. We'll help you create the ideal sleep environment so your family can enjoy peaceful summer nights.