☀️ Summer Sleep Tips: Managing Light, Heat, and Travel Disruptions

☀️ Summer Sleep Tips: Managing Light, Heat, and Travel Disruptions

Summer is full of sunshine, splash pads, and sweet family memories — but it can also wreak havoc on your child’s sleep. Between longer days, warmer nights, and travel plans that throw routines off track, it’s no wonder many families find themselves in a sleep struggle by mid-July.

But here’s the good news: with a few simple strategies, you can enjoy your summer without sacrificing your little one’s sleep — or your own.

Here are my top summer sleep tips as a pediatric sleep consultant, covering the three biggest summer disruptors: light, heat, and travel.

🌞 1. Light: When Long Days Make Bedtime Hard

Long summer days can be confusing for young children. Bright light tricks their brains into thinking it’s still playtime — not time for winding down.

Tips:

• Darken the Room: Use blackout curtains or even travel blackout shades (like SlumberPod or BlackoutEZ) to keep bedtime consistent regardless of sunset times.

• Avoid Bright Light Before Bed: Dim lights 30–60 minutes before bedtime to encourage melatonin production.

• Stick to Your Routine: Even if it’s light outside, your bedtime routine is your strongest signal that sleep is coming. Keep it predictable!

Pro tip: If your child is older and stalling at bedtime, try a visual bedtime clock that shows when it's time for sleep.

🌡️ 2. Heat: Keeping Sleep Cool & Comfortable

Babies and toddlers are more sensitive to temperature changes than adults. Hot rooms can make falling and staying asleep more difficult — and sometimes unsafe.

Tips:

• Ideal Sleep Temp: Aim to keep the room between 68–72°F (20–22°C).

• Dress Lightly: Use breathable cotton pajamas and a light sleep sack. If it’s really warm, a diaper and onesie may be enough.

• Circulate Air: Use a fan to promote air flow, but don’t point it directly at your baby.

• Hydration Matters: Ensure your child gets enough fluids throughout the day — especially if you're still breastfeeding or formula feeding.

✈️ 3. Travel: Routines on the Road

Whether you're visiting grandparents or hitting the beach, travel can throw sleep off balance — but it doesn’t have to.

Tips:

• Bring Familiar Items: Pack your child’s sleep sack, lovey (if safe/age appropriate), sound machine, and crib sheet. These familiar scents and sounds go a long way.

• Recreate the Routine: Stick to your usual bedtime routine — bath, books, and cuddles — even if you’re in a hotel or someone else’s home.

• Time Zone Travel? Shift naps and bedtime gradually a few days before your trip if crossing time zones. After arrival, get outside in the morning to help reset your child’s internal clock.

Expect some disruption — and give yourself (and your little one) grace. Sleep might be a little messy for a few days, but that doesn’t mean all progress is lost.

💬 Final Thoughts

Summer is meant to be fun — not frustrating. By being intentional about your child’s sleep environment and routines, you can enjoy longer days and late sunsets without sacrificing healthy sleep habits.

Need help creating a flexible routine that works all summer long?

 Let’s talk. I offer 1:1 support to help your family sleep better — at home and on the go.

I also have a FREE PDF for travel. Email me at Natalie@soundsleepkids.com and I will send it your way.

Summer Sleep doesn't have to be stressful with the right tools.