10 tips for Summer Sleep: How to Keep Your Family Rested All Season Long
Summer brings longer days, looser schedules, and plenty of sunshine - perfect for making memories, but not always ideal for getting a good night of sleep. The shift in routine, late sunsets, and travel can easily disrupt even the most consistent sleep habits. Whether you're trying to maintain your own rest or keep your kids on track, summer poses some unique sleep challenges.
To help you navigate the season, here are 10 expert-approved tips for getting quality sleep all summer long:
Why Temperature Matters for Sleep (Especially for Kids!)
68–72°F is the ideal range for sleep.
Kids sleep best in a cool, comfortable room. If it’s too hot or too cold, falling (and staying) asleep gets harder. A warm room can lead to tossing, turning, and even middle-of-the-night meltdowns.
The ideal sleep temperature is between 68–72°F. It’s the sweet spot that helps bodies relax and sleep soundly, whether it’s your newborn or your sleep-resistant teen.
When Is a Bedroom Too Hot?
Once the room gets warmer than 75°F, it can start making sleep harder. Your child’s body needs to cool down to fall asleep, and a hot, stuffy room gets in the way, especially when summer humidity kicks in.
To stay ahead of the heat, start keeping an eye on temperatures by late spring. A simple indoor thermometer or smart device can help you track it. Small changes, like using a fan or adjusting the thermostat, can make a big difference at bedtime.
Top 10 Tips for Summer Sleep
Here are some practical tips to help your kids stay cool, comfortable, and well-rested in the summer.
1. White Noise to the Rescue
Summer travel often means the whole family sharing one room. Hello, creaky floors, whispered conversations, and late-night stirrings! To minimize sleep disruptions, set up sound machines on both sides of the room. They create a calming wall of white noise that helps drown out those little noises and keeps everyone sleeping soundly. (My favorite portable sound machine is made by Yogasleep.)
Do you have a summer vacation on the horizon? Check out all our tips for Room Sharing on Vacation!
2. Use Blackout Curtains
Summer means brighter evenings and earlier mornings. Installing blackout curtains or shades can make bedrooms significantly darker, creating an environment more conducive to sleep.
Blocking out natural light helps signal to the brain that it’s nighttime, encouraging melatonin (the sleep hormone) production. Look for thermal and/or light-blocking curtain panels, which can also help regulate room temperature. This is especially helpful for young children who may struggle to fall asleep while it's still light outside. (For on the go - check out these portable blackout curtains!)
3. Cool Down the Bedroom
A hot room can make it tough to fall and stay asleep. Aim to keep bedrooms between 65–70°F (18–21°C). Use a fan, open windows for a breeze, or run the A/C. Breathable cotton sheets and lightweight pajamas can also make a big difference.
For children, avoid fleece pajamas or thick comforters in warmer months. A cool, comfortable environment can help reduce night wakings and promote deeper sleep cycles.
Pro Tip: Pay attention to TOG (Thermal Overall Grade) ratings: The lower the rating, the less insulation the fabric contains, making it better for warm environments
4. Be Mindful of Evening Screen Time
Long summer evenings might mean extra movies or tablet time, but the blue light from screens can delay melatonin production. Don’t skimp on family movie night, but aim to power down devices at least an hour before bed and opt for calming, screen-free activities instead.
You can replace screen time with calming activities like reading, puzzles, drawing, or listening to soft music. Consider using nighttime settings on devices to reduce blue light.
5. Manage Sugar and Snacks
Summer usually means ice cream, and I’m not here to tell you not to indulge! If you can, avoid heavy meals, sugary snacks, or caffeine close to bedtime. Remember one night doesn’t make a habit but look for patterns that may indicate that sugar has an effect on your child’s sleep.
Encourage a balanced dinner at a regular time, and if a snack is needed later, opt for something sleep-friendly like a banana, apple slices with peanut butter, or a small bowl of oatmeal.
6. Stick to a Wind-Down Routine
Even if your summer schedule is more relaxed, a consistent bedtime routine is still crucial. A bath, bedtime story, or quiet music helps signal to the body that it’s time to wind down.
Consistent sleep cues, like reading a book, dimming the lights, or a signal from the Hatch (my preference because it can be controlled from your phone) help to signal to your child that it’s time to wind down. Routines provide structure and help reduce nighttime resistance, especially for younger kids.
7. Get Plenty of Daylight (Early in the Day)
Exposure to natural light in the morning helps regulate the body’s internal clock. Try to get outside in the early part of the day - whether it’s a walk, playtime in the yard, or breakfast on the patio.
Just 15–30 minutes of sunlight in the morning can significantly improve sleep quality and timing, especially important during a season when daylight can stretch well into the evening.
8. Be Flexible, but Not Too Flexible
It’s more than okay to occasionally bend the rules, but all parents know a tired child is a ticking time bomb. The goal is to enjoy summer moments as a family, and doing that requires consistent rest!
Returning to your routine after a disruption is key to avoiding long-term struggles. Prioritize rest before big events, and offer downtime the next day to help the body recover. For every day you’re “off” give it a day to a day and a half to get back onto your routine!
9. Create a “Cool-Down” Pre-Bed Environment
In addition to cooling the temperature, keep lights dim, voices soft, and activity levels low in the hour before bed. If your child is overstimulated from an exciting day, a little quiet time with books or a lavender-scented bath can help.
Cooling the room, turning on a white noise machine, and dimming the lights can also contribute to a peaceful atmosphere. A sensory-friendly bedtime environment supports smoother transitions and can help prevent bedtime battles.
10. Don’t Stress About One Off Night
One late night won’t undo everything. Focus on the overall pattern, not perfection. With a bit of planning and flexibility, your family can enjoy summer and get the rest they need.
Try not to stress over perfection. Instead, focus on consistency over time. If sleep gets off track, gently guide your child (or yourself) back to the regular schedule over a few days. Prioritizing rest while staying adaptable helps your family enjoy the season without sacrificing sleep quality.
Age-Specific Tips for Keeping Kids Cool at Night in Summer
Every age group comes with its quirks and needs. Here's how to help your crew snooze in style:
Newborns (0–12 Months)
Newborns run hot, and their delicate skin needs extra care. Dress them in breathable cotton onesies or lightweight sleep sacks. Keep their cribs free of loose bedding (safety first!). Want to go the extra mile? Try 100% cotton swaddles or a baby-safe portable fan. Check out this swaddle on Amazon!
Toddlers (1–3 Years)
Toddlers are experts at kicking off blankets. Opt for fun summer-themed PJs made from light, breathable fabrics. Pair them with cooling sheets and consider blackout curtains to block out light and keep their room cooler during the day. Amazon has some great options here.
School-Aged Kids (4–10 Years)
At this age, they can start taking some control. Let them choose a fun cooling gel pillow or a playful, light, practical blanket. Bonus points for making it a summer "adventure" to set up their cool sleep zone! Shop pillows here.
Preteens and Teens (11+ Years)
Older kids? They're practically adults… or so they think!. Let them customize their space with small desk fans or encourage hydration by getting a trendy water bottle (yes, water bottles are trendy now!) . Here's a fan they'll love.
Products We Love to Keep Kids Cool
Here's our tried-and-true list of lifesavers for those hot summer nights. These products are parent-approved and kid-loved, making summer slumber a breeze:
Lightweight cotton or bamboo sheets are breathable, soft, and perfect for keeping things cool. Plus, they feel amazing on warm skin!
Portable child-safe fans are compact, quiet, and safe for curious little fingers. They're perfect for creating a gentle breeze right next to the bed.
Fun summer PJs: Think superhero capes, princess prints, or dinos! Lightweight, breathable fabrics meet fun designs your kids will love. Bedtime battles? Solved.
Compact humidifiers: Fans and AC can dry the air, making breathing uncomfortable. A small, easy-to-use humidifier keeps the air fresh and soothing.
Blackout curtains or room-darkening shades keep the sun from turning your child's room into an oven. Bonus: They help with naps during the day! I’ve linked portable ones for easy summer travel!
Soft, breathable sleep sacks (for babies): Babies deserve the best, too! Lightweight sleep sacks are a safe and cozy way to help them sleep cool.
Smart thermometers: Knowing the exact bedroom temperature makes all the difference. It is affordable and super handy for keeping things just right. Check to see if your baby monitor already has one built in, the Nanit Pro Smart Monitor does!
Cooling towels or pads : Perfect in a pinch! Lay one under or over your child for an instant chill
Find all these products on our ☀️ Summer Essentials list on Amazon!
Final Thoughts
Summer doesn’t have to mean sleepless nights. With these tips, you can embrace the season’s magic while keeping your sleep routines intact. And if there’s no routine to save? Book a complimentary consultation call with me and my team will help you create one! Because well-rested kids (and adults!) make the best summer memories.
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.
