Don’t let the lack of school routine stop your little ones from getting the rest they need
The school holidays marks a welcome break from routine for children across the country. From tots to teenagers, summer is a chance for our kids to kick back, relax and enjoy themselves after making it through another school year.
Yet there is one routine that definitely shouldn’t break during this time, and that’s their sleep routine. Summer holidays may mean more downtime, more family time, and less homework, but they can also result in a warped sleep schedule that’s difficult to get back on track when September rolls around.
Luckily, it is possible to have a lot of summer fun with your little ones and ensure they’re getting the rest they need. Let’s take a look at how to maintain a sleep schedule during the summer holidays.
Understand the importance of sleep
Before diving into strategies, recognize the value of sleep. It aids in growth, boosts the immune system, and enhances memory and concentration. During the holidays, although the routines change, your child’s need for sleep doesn’t.
Set a regular bedtime and wake time
Though it might be tempting to allow your child to stay up late and sleep in, consistency is the key. Choose a bedtime and wake time that’s reasonable for the summer and stick to it. This will help set your child’s internal clock and make it easier to adjust when school starts again.
Create a calming bedtime routine
A consistent routine helps signal to the body that it’s time to wind down. This could involve reading a book, listening to soft music, or practicing some gentle stretches. Whatever the routine, the key is to be consistent and make it a calm, enjoyable experience.
Limit screen time before bed
The blue light emitted from phones, tablets, and TVs can interfere with the production of the sleep hormone melatonin. Aim to have at least an hour of screen-free time before bedtime.
Keep the bedroom cool and dark
A cooler room (around 15°C) can promote better sleep, as our bodies are more prepared to rest in colder climates. Using blackout curtains or a sleep mask can also help if the long daylight hours interfere with bedtime.
Watch the diet
Try to avoid letting your child indulge in caffeine or sugary foods near bedtime. These can give them an unwelcome surge of energy and ultimately interfere with their ability to fall and stay asleep.
Stay active during the day
Physical activity can promote better sleep. Plan activities like swimming, hiking, or even just a walk in the park to ensure your child gets ample physical exercise.
Communicate
Talk to your child about the importance of sleep. Make them a part of the process, maybe by allowing them to choose a bedtime story or a calming activity they enjoy.
Be flexible (but not too flexible)
While maintaining a consistent sleep schedule is essential, it’s also okay to be flexible occasionally. If there’s a special event or family gathering that runs late, don’t stress. Simply aim to get back on track the following night.
Lead by example
Though it may not always feel like it, children do take lead from their parents. If they see you prioritizing sleep and maintaining a consistent schedule, they’re more likely to understand its importance.
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