As parents, we're all too aware that the lovely long summer days can also mean shorter nights for the kids and longer periods of wakefulness for all.
So without further ado, here we have rounded up some of our favourite sleep enhancing tips for the balmy summer months.
Keep to routines
Try as far as possible to stick to the usual day routines. This is particularly true for older ones who may be inclined to take an afternoon nap in warm weather. If your child really does need to have a little midday kip, try not to let them sleep too late. – As a general rule of thumb, the later the child naps, the longer it’ll then take them to settle to sleep in the evening.
Invest in a black out blind
With the early starts and late evenings of high summer, comes brighter bedrooms. If your child struggles to sleep in lighter rooms, then investing in a black out blind could be a good move. They come in lots of different variations, including lined curtains, roman blinds or roller black out blinds. If a permanent fixture isn’t for you, then a temporary blind that suctions to the window may well do for the summer months.
Keep blinds and windows shut during the day
Although it may seem counter-intuitive, keeping blinds shut and windows closed prevents any hot air from entering the room. Once the heat of the day is over and the temperature has dropped below the level of indoors, you can then air bedrooms before bedtime, but try not to open the windows or blinds until then.
Regular play/exercise outdoors
Activities outside can enhance sleep at night, especially if the activities are regular. There are of course many other benefits of spending more time outdoors, including topping up on Vitamin D, and exploring nature. Aim to be outside exercising 3-4 times a week, though try to avoid it within 3 hours of bedtime.
Take a bath
Having a bath before bed can not only enhance feelings of sleepiness, it will also encourage your body to cool down after the bath as it gets used to its cooler environment. Just ensure that the bath is not too hot or cold!
Keep bedding natural
Cool fabrics such as bamboo, cotton and linen muslin sheets help the body breathe a lot better than synthetic or cotton and polyester mixes. Also be aware that some waterproof mattress protectors can cause unnecessary sweating in hot weather, so it may be best to leave these off on balmy nights.
Freeze those pillow cases!
No, we’ve not gone mad. – Popping a pillow case in the freezer drawer for a few hours prior to bedtime can really help keep things cool overnight.
Change it up
If you’ve been trying to get the children to sleep for what seems like hours on end, it may just be that you all need a break. Go into a different room, have another bedtime story, or maybe listen to some relaxing music. Two things to remember here if you do this – The first is to go back to their bed before attempting to get them to sleep again, and the second is to always avoid screens as the blue light emitted from them can really interrupt sleep.
Invest in a decent mattress
A good quality mattress is essential for any growing child, but especially so in more difficult sleeping conditions. Invest in a sprung mattress that supports the child as they move around in the night.
And there you have it. - Our top tips for keeping the children asleep during the hot summer months.
Happy sleeping! x
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