☀️ Summer Sleep Survival: How to Keep Rest on Track When Routines Get Messy

Ah, summer. The time of year that’s bursting with sunshine, popsicles, vacations, and later bedtimes. And while we love the memories being made—the sleep disruption? Not so much.

We hear it every year from exhausted families:“We were doing so well… until summer hit.”

Whether it’s the late sunsets, unpredictable schedules, or spontaneous road trips, this season has a way of derailing even the best sleep routines. But don’t panic—you can enjoy summer and keep sleep on track. Let’s walk through exactly how.

🌅 Why Summer Sleep Gets So Off Track

Here are a few of the most common culprits:

1. Later Sunsets = Delayed Melatonin

Natural light suppresses melatonin production, which is the hormone our bodies need to fall asleep. That means your child may not feel tired when bedtime rolls around, even if they’re exhausted.

2. Overtired Kids from Skipped Naps

With summer camps, outings, and long afternoons in the sun, naps often get pushed or skipped entirely. The result? A dysregulated child who crashes at the wrong time—or fights sleep altogether.

3. Travel and Routine Disruptions

New environments can throw kids off. Whether it’s a hotel room, grandma’s house, or a packed family Airbnb, unfamiliar settings and changes in routine can cause resistance at bedtime or middle-of-the-night wake-ups.

💤 How to Keep Sleep Consistent This Summer

You don’t have to shut down your summer fun—just build in some intentional strategies to support your child’s sleep needs.

🔦 1. Use Light to Your Advantage

• Get outside in the morning for natural light exposure to help set your child’s internal clock.

• Dim the lights in the evening, and consider swapping your standard bulbs for a red or amber light during the bedtime routine to protect melatonin production.

🕒 2. Stick to a Flexible Routine

• Keep key sleep cues in place (bath, book, song, crib/bed), even if the exact bedtime shifts.

• Use white noise and familiar sleep items to signal sleep, no matter where you are.

🧳 3. Prep for Travel

• Bring blackout shades or a SlumberPod for portable darkness.

• Stick with your regular nap and bedtime routine as closely as you can.

• Expect a day or two of adjustment—and that’s okay.

📥 Grab Our Freebie: Summer Sleep Survival Guide

Need help figuring out how to shift your schedule, prep for a trip, or handle late bedtimes?

Our free Summer Sleep Survival Guide is packed with:

• Age-appropriate summer sleep schedules

• Real-life examples of how to balance fun and rest

• Travel hacks and light management tips

• A rhythm you can actually stick with

👉 Download it here and get some peace of mind heading into the next few months.

🎧 Listen In: “Why Summer Sleep Gets So Messy—And What to Do About It”

On our newest podcast episode of Snooze Worthy, we talk all about:

• Why summer throws off your child's sleep

• What to prioritize (and what to loosen up on)

• Our personal stories and what’s worked for our clients

🎙️ Listen on Spotify or YouTube → and let us be your summer sleep support team.

🛏️ Final Thought: Your Sleep Still Matters, Too

While you're busy helping your kids adjust to summer changes, don't forget your own rest matters too. A few minutes of prep each night—dim lighting, calming wind-downs, consistent routines—can go a long way.

And if things feel way off track?

💬 Book a FREE Sleep Evaluation Call with our team or💡 Join our Membership for expert support, coaching, and tools to reset summer sleep—without the stress.

You don’t have to choose between summer fun and restful nights. You can have both—and we’ll show you how.