Five Tips to Help Maintain Naps in the Summer — Healthy Child Sleep All Year Round

Five Tips to Help Maintain Naps in the Summer — Healthy Child Sleep All Year Round

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Summertime is exciting. We get to go on adventures, barbecue, swim, and eat popsicles. It’s easy to get off schedule in the summer and while that is part of what makes it such an exciting season, it can also lead to exhausted children. If you happen to notice that your children are a little out of sorts, especially in the late afternoon, consider their nap schedule. Are they getting a nap at the correct time of day? Most children who nap need it to begin around 1 pm. If your child is no longer taking a nap, are you providing him with some quiet time in the afternoon for reading stories or rest? A quality nap or a bit of time to recharge peacefully can help ward off late afternoon monster tantrums.

Here in Austin, it can reach over 100 degrees, so we take advantage of indoor activities later in the day since it’s too hot to go outside. Even though we try to avoid extreme heat, my kids still get tired. Amidst all the summer fun and excitement, it’s important to maintain naps to keep kids from becoming overtired, which can lead to unhealthy sleep and behavioral issues.

Here are five summer child nap tips:

1. If your child does not have the opportunity for a nap or quiet time for whatever reason, parents can always resort to an early bedtime to help keep their children well-rested. Many people believe that going to bed early will just cause their child to rise earlier, but in fact, this is not true at all. Sleep begets sleep. An earlier bedtime has been proven to help children sleep longer (and better). This is also true for adults!

2. Watch for your child’s sleepy cues; some common ones are quieting down, becoming fussy, gazing off, rubbing ears and eyes, not interested in toys or playing, and yawning. Once you start seeing these cues, make sure to get your baby or toddler down for a nap.

3. Consistency is key! Stick to a consistent daily sleep schedule with eating and nap times — even bed time too. When on vacation, try to stick to the normal schedule or we will add to your child’s sleep debt. A well-rested child will be better able to enjoy daytime activities if things do get off schedule from time to time.

4. Create a soothing routine before naps. This will help your child wind down and relax. Reading books and singing short songs are some good ways to begin a naptime routine. Shutting off TV and other electronic screens leading up to naptime will help your child fall asleep easier.

5. While the temptation may be to keep your kids up until it gets dark outside, it may not be what’s best for them biologically. I’m not saying that you shouldn’t have fun this summer. Have a great time! Try to remember how important a routine and sleep is to your child. Chances are, you will have an even better summer if you do!












 According to the Centers for Disease Control & Prevention (CDC) and the National Sleep Foundation recommends that adults get between 7 - 9 hours of sleep each night. Studies have shown that getting consistent sleep each night can regulate mood and is related to learning and memory functions. It may also be a critical factor in overall health, weight and energy level.

Sleep Tips

    Maintain a regular bed and wake time schedule. Even on weekends!
    Make sure your sleep environment helps you get the rest that you need: cool, quiet, dark, comfortable and free of interruptions.
    Use your bed only for sleep and sex. Studying or watching TV should be taken out of your sleep environment.
    Exercise regularly. Try and finish your exercise at least 3 hours before bedtime.
    Avoid caffeine close to bedtime.

Napping Tips
A short nap can magically turn your Z's into A's

Did you know that taking a 20-30 minute nap could improve your academic performance? Follow the tips below and you will be on your way to success!

    Limit your nap to 20-30 minutes. This will boost your alertness, productivity and concentration.
    Set an alarm to wake you up in 20-30 minutes.
    Nap in the late morning or early afternoon. If you nap late in the day you may disrupt your nighttime sleep.
    Minimize sleep distractions with a dark and quiet place to nap. Use an eyeshade and earplugs.