With the magic of summer nights upon us, I often get questions about bigger kids and summer bedtimes. Mostly, are my kids getting enough sleep during summer?
“My five-year-old doesn’t want to go to bed because it’s still light out so I let her stay up a couple of hours past her normal bedtime. She still wakes up at her normal hour so she’s getting less sleep, which leads to more meltdowns… help!”
Or…
“My 7-year-old is up on his tablet at 1 a.m. He’s not sleepy! How do I get him to sleep?”
While schedules may be more relaxed in the summertime, sleep needs do not change. That five-year-old still needs 10-13 hours of sleep in a 24-hour period. Most five-year-olds don’t nap, so that means a summer bedtime should still be on the early side. Maybe even before the sun goes down!
If your kiddo is still waking at, say, 7 a.m., that means you’re still needing a pretty early bedtime… even if it’s still light out. Suppose your kiddo is on the lower end of sleep needs with 10 hours, that would still yield a 9 p.m. bedtime.
Same goes for that seven-year-old. He needs 9-12 hours of sleep in a 24-hour period. The reason for his sleeplessness? Blue light!
The blue light from any technology (phone, tablet, TV) causes a delay in sleep onset because it delays the production of melatonin (the hormone that makes us sleepy enough to go to bed at night).
Likewise, routines should not go out the window over the summer. All children (and most adults) thrive on routine. Routines help regulate our metabolism and create a rhythm to our day (ever heard of circadian rhythms? Yeah, routines help with those!). Mr. Seven-year-old isn’t in his routine so his metabolism is confused. That combined with the blue light = no sleep!
Big kids don’t need lullabies or rocking, but they do need consistency and predictability. And they do need a regular amount of sleep for optimal health.
Big Kid Summer Bedtime Routine – and year round!
- Eliminate screentime at least one hour before bedtime.
- Avoid sugary foods in the evening. Some are extra sensitive to even the smallest amount of sugar (such as a small glass of juice), which can produce sleep troubles.
- Create a relaxing environment – lower lights, perhaps some reading in bed, even bedtime yoga. Get blackout shades, make sure the room is cool, and even add white noise (it’s not just for babies!).
- Avoid roughhousing about an hour before bedtime.
- Avoid excuses! Big kids love to negotiate! Perhaps one or two nights a week, allow your child to stay up a bit past their bedtime. But be sure that they’re getting to bed in time to allow them to get the rest they need. Otherwise, commence the attitudes.
