8 Helpful Summer Sleep Tips for Kids
1. Set a Regular Bedtime For Your Child and Stick to It. A regular bedtime can help make sure your child gets a full night's rest. The Obama daughters have an 8:30 pm bedtime. This is an ideal time to tuck children in, especially when kids need to be up early for summer activities.
2. Help Your Child Get at Least 9 Hours of Sleep Each Night. To be their best, children need 9-10 hours of sleep every night. This is important, even on the weekends.
3. Don't Over-Schedule Your Child. Too many summertime activities and commitments can keep children from precious sleep. Allow your child plenty of time during the day for outdoor recreation, summer lessons and chores to ensure that they are not up past their bedtime. And try to avoid scheduling after-dinner activities like club meetings during the week; these tend to be very stimulating.
4. Develop a Sleep Ritual; Help Your Child Unwind Before Bed. Allow your child at least one hour before bedtime to relax and unwind. Try relaxing activities, like taking a bath or reading with your child, to help him or her transition into sleep mode. This is also a special time to share with your child. They’ll fall asleep easier and faster if they can relax before bed. Avoid loud music and television prior to bed, especially violent programming.
5. Avoid Caffeine. Consuming caffeine, found in soft drinks and chocolate, even in the daytime, can make it more difficult for your child to fall asleep.