Summer Sleep Tips: What to Do When the Weather Warms Up
Summer is one of my favorite seasons. The days are longer, the evenings are warm, and the whole family gets to make memories together. But, I’d be lying if I said summer days felt easy. Between shuttling the kids to and from activities, planning for full days spent out of the house, and many weekend trips to see family… Summer requires a lot of energy.
That’s why sleep feels extra important during these long, hot days! A little planning goes a long way this time of year. With a few simple adjustments, your child can sleep well all summer long so the whole family can enjoy everything the season has to offer.
Here’s how I approach sleep in the summertime:
Why Summer Disrupts Sleep
Before diving into solutions, it helps to understand what is actually working against you. A few specific factors make summer a uniquely challenging season for children’s sleep.
Extended daylight. Light is one of the most powerful signals to the brain that it’s time to be awake. When the sun is still up at 8:00 PM, your child’s body gets conflicting information about whether it’s really bedtime.
Shifting routines. School is out, childcare changes, travel happens, and the predictable structure of the school year disappears. Children rely on routine more than adults do, and when that structure loosens, sleep is often the first thing to show it.
Later evenings. Family events, outdoor dinners, and summer activities naturally push things later. A few late nights here and there are manageable. Cumulative schedule drift is what creates real sleep struggles.
Heat. Sleep quality is directly affected by temperature. Warmer bedrooms make it harder for children to fall asleep and stay asleep.
None of these are reasons to dread summer, but they are reasons to approach this season with a plan.
Manage Light
Controlling light exposure can make a huge impact on the quality of your child’s sleep during the summer. Blackout shades or curtains are helpful all year round, but they’re essential during the summer. A dark room gives your child’s brain the environmental cue it needs: it’s night, it’s time to sleep. This matters especially during naps, when the sun is at its brightest and your child’s body has the least sleep pressure to wind down.
In addition to darkening the sleep space, start dimming lights throughout your home 30 to 60 minutes before bedtime. This supports your child’s natural melatonin production, which bright light suppresses. Pairing a dark room with consistent white noise creates a sleep environment that holds up against longer, noisier summer evenings.
TIP: If you haven’t thought through your child’s full sleep space setup yet, summer is the perfect time to do it. A well-set-up room pays dividends all year long.
Adjusting Schedules Gradually
Summer usually brings a genuine shift in schedule, such as a later wake time because there is no school. I recommend adjusting bedtime to match rather than fighting to keep the same routine year round.
The goal is to preserve the overall amount of overnight sleep, not to protect a specific clock time. A child who sleeps from 8:00 PM to 7:00 AM is getting the same quality rest as one who sleeps 7:00 PM to 6:00 AM.
The truth is, you’ll probably see this change happen naturally throughout the first few weeks of your new summer routine. All you have to do is resist the urge to fight it, and make sure your child is still meeting their total daily sleep needs while prioritizing overnight sleep.
Naps on the Go
Summer often means more time away from home, and naps in the car, stroller, or an unfamiliar space become part of the picture. Here is how to make the most of them:
Bring your sleep environment with you. A portable sound machine and a familiar comfort item (if age appropriote) go a long way toward recreating the cues your child associates with sleep.
Assess the importance of making it home for the nap. If your child had a great night’s sleep, or they have a normal evening ahead… stay out! But if you need them to be well rested for later plans, or they’re running on empty already, it might be a sign to head home for a more restorative nap.
Expect some variability and plan around it. A stroller nap on a busy day is better than no nap at all. On days when naps are shorter or lighter, you can move bedtime a bit earlier to compensate.
REMEMBER: One imperfect nap day will not undo your hard work. A strong sleep foundation at home is what gives you the flexibility to roll with it when life takes you out of the house. Read our Toddler Naps on the Go blog for more detailed tips
Temperature and Sleep Safety
The ideal sleep environment temperature for children is between 68 and 72 degrees Fahrenheit. In summer, keeping a room in that range can require some planning. A few practical adjustments make a real difference:
Use a fan for air circulation. A fan helps with temperature regulation and also adds consistent white noise, which is a useful bonus for light sleepers.
Dress for the temperature, not the season. A child who is too warm in their sleep sack will wake more frequently. When in doubt, go lighter. Remember, if you’re comfortable with the temperature at home, your child likely is too.
Check the room before settling your child. There’s nothing worse than trying to troubleshoot temperature with a squirming baby in hand. Make sure the room feels comfortable before bedtime so you can stick to your bedtime routine in the moment.
For current safe sleep guidelines, always refer to the AAP safe sleep recommendations. If you have specific questions about your infant’s sleep environment in warmer weather, check in with your pediatrician.
Families With Multiple Children
Summer sleep logistics get more complex when you have children at different ages and stages. A few things that help when you are navigating multiple schedules at once:
Stagger bedtimes. Younger children typically need an earlier bedtime. Protecting that bedtime, even during the summer, prevents overtiredness and the early rising that often follows.
Use quiet time. If older children have dropped naps, a period of quiet independent time in their room during the younger child’s nap protects everyone’s rest. Our quiet time ideas post has plenty of options that work well for this age.
Communicate expectations clearly. Older children can understand that their sibling needs a consistent schedule. Framing it as something they can help with gives them ownership rather than resentment.
Summer Sleep Essentials
Sleep expert picks to keep kids cool and comfortable all season long.
Final Thoughts
Summer routines will look different from school-year routines, and that is completely fine. The goal is flexibility, not rigid schedule following!
Aim to maintain enough structure that sleep remains predictable and restorative, even when the days are longer and the schedule is looser. Protect the sleep environment, adjust schedules gradually, keep the bedtime routine consistent, and give yourself permission to be flexible on the days when summer just happens.
If you’re entering summer without predictable, consistent sleep for the whole family, reach out for help! Schedule a complimentary consultation and we will build a plan that carries you through the summer season and beyond!
Meg O'Leary is an Infant and Child Sleep Expert and the founder of A Restful Night. Based in Westchester County, NY, she leads a team of certified sleep coaches to provide virtual support to families across the US and around the world.
