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☀️ Summer Sleep Survival

What’s your favorite season? You guys I LOVE summer. Summer is full of fun beach days, BBQs, vacations, and popsicles. The downside to summer is that sleep can take a backseat to longer daylight hours, hotter temperatures, and disruptions to your normal schedule. Summer fun can leave even the best sleepers overtired and cranky.

But don’t worry! You can enjoy summer fun and keep sleep on track.

1. Stick to Your Sleep Routines as Much as Possible

Kids thrive on consistency. That’s not just a nice idea it’s a biological reality. Their internal clocks (circadian rhythms) crave predictability. Try to:

  • Keep bedtime and wake-up time within 30–60 minutes of your usual schedule. So if bedtime is at 7:30, do your best to be in bed by 8:30 at the latest.
  • Stick to the same nap times when possible, even during vacations or family outings. My general rule for naps is try for at least 1 nap in the bed during the day. Bed sleep is just better quality than stroller or carseat sleep.
  • Continue your pre-sleep routine (bath, book, cuddle, etc.), even if you’re somewhere new. Familiar routines cue the brain: It’s time to sleep now. Shortening the routine is necessary sometimes but your little one still needs a few minutes of calming routine to settle down before bed.

💡 Travel Tip: Bring along their sleep sack, white noise machine, or bedtime book to make sleep feel safe and familiar, even in an Airbnb or grandma’s house. Don’t be afraid to bring the kitchen sink for bedtime, familiarity is a game changer.

2. Block Out the Light (Seriously)

Summer = sunlight well past 8 p.m., and toddlers do not care that it’s still bright out—they still need their sleep. Their melatonin (the sleepy hormone) depends on darkness to rise. Without it, bedtime battles increase because they have no idea what time it is and sunshine means it’s time to be awake!

  • Use blackout curtains or travel blackout shades to make rooms darker.
  • Consider SlumberPods or a safe blackout cover for Pack ‘n Plays when traveling.
  • Dim lights inside the house 30–60 minutes before bedtime.

🌙 Pro Tip: If you’re out late and bedtime gets pushed back, aim to offer a slightly earlier bedtime the next day to prevent overtiredness.

3. Manage the Heat

Sleep and heat don’t mix well especially for babies who can’t regulate body temperature like adults. Even as an adult it is no fun to try to sleep while you’re sweating. 

  • Keep rooms cool: ideal sleep temp is 68–72°F (20–22°C).
  • Use fans or A/C, and circulate air safely around the sleep space.
  • Dress your child in breathable cotton or bamboo pajamas. Skip the layers if the room is warm.
  • Always check your baby’s chest or back (not hands or feet) to see if they’re too hot or too cold.

💤 Reminder: Overheating is a risk factor for SIDS. Keep your baby’s crib free of heavy blankets or bumpers. Plus grab my free dressing guide here!

4. Plan for Travel (But Be Realistic)

Traveling this summer? Great! Sleep doesn’t have to go totally off the rails.

  • Try to match naps to your home schedule as much as possible.
  • If naps happen on the go, it’s okay motion sleep is better than no sleep but remember to shoot for at least one nap in the crib if possible.
  • Don’t stress about a few off days. Once you’re home, get back to your usual routine quickly. Babies and toddlers are incredibly resilient when they have good sleep skills.

✈️ Quick Tip: Time zone travel? Gradually shift sleep/wake times in 15- to 30-minute increments leading up to your trip. 

5. Don’t Be Afraid to Say No

Summer often means invitations to stay out late or skip naps. And while flexibility has its place, it’s okay to protect your child’s sleep.

Your well-rested baby or toddler = fewer meltdowns, more joy, better immunity, and a happier summer for everyone. So no, you’re not being too strict—you’re being intentional.

💬 You can say: “We’d love to come, but we’ll head out after dinner so we can get bedtime back on track.”

Final Thoughts: Summer Sleep is Possible (With a Plan)

You don’t need to choose between summer fun and sleep success. With a few tweaks and realistic expectations, your child can enjoy the season without becoming a hot, overtired mess.

And if you need personalized help getting sleep back on track after a trip or a rough stretch? That’s what I’m here for!

Need a Reset?
 If summer sleep feels like a mess and you’re not sure how to fix it, let’s connect. I offer personalized support to help your family get the rest you need—so you can enjoy your days and your nights.

📩 Click the link to book a free sleep consult or learn more about my virtual coaching options.

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