Preparing Kids for School: Summer Sleep Tips That Work

School may have only just broken up for the summer, but if you’re a parent, you’ll know that the back to school countdown seems to creep up quickly. While there’s plenty of time for rest, play and family fun, the long break can also disrupt children’s routines, especially when it comes to sleep.

That’s why the school holidays are the perfect time to gently support your child’s sleep habits, so they return to the classroom feeling refreshed and ready to learn. With a few simple strategies you can help make the transition back to early mornings much smoother.

Here are five gentle ways to support your child’s sleep routine over the summer:

1. Stick to a Consistent Bedtime (Even on Holiday)

It’s tempting to let bedtimes slip during the summer holidays, and occasional late nights are perfectly fine. But overall, maintaining a reasonably consistent sleep and wake time can help your child’s internal clock stay on track.

Research from The Sleep Foundation shows that a regular bedtime routine improves both the quality and duration of sleep in children. Even if bedtimes are slightly later than during school term, keeping them fairly predictable helps avoid a chaotic transition later.

2. Get Plenty of Daylight and Fresh Air

Summer is the perfect opportunity to get children outside. Sunlight exposure during the day helps regulate the body’s circadian rhythm, the natural sleep / wake cycle, making it easier to fall asleep at night.

A 2021 study published in Frontiers in Psychology found that children who spend more time outdoors during the day tend to fall asleep faster and sleep more soundly. Encourage daily walks, time in the garden, or family bike rides to make the most of the long days.

3. Limit Screen Time in the Evenings

Tablets, phones and TVs are common holiday pastimes, but blue light from screens can interfere with melatonin production. Melatonin is the hormone that signals to our bodies it’s time to sleep.

Try to create a screen free wind down time at least an hour before bed. Replace screens with calming alternatives like story time, drawing, or gentle music. You can even create a “screen curfew” to help your child understand when it’s time to unplug.

4. Create a Calming Bedtime Ritual with Natural Essentoils Pillow Spray

One of the easiest and most enjoyable ways to help your child wind down is to create a calming bedtime ritual, and scent can play a big role in that. Natural Essentoils Pillow Sprays are made with natural ingredients and are perfect for helping little ones associate bedtime with calm and comfort.

Lavender, for example, has been shown in numerous studies to promote relaxation and improve sleep quality in children and adults alike. A gentle mist of pillow spray at bedtime can become a lovely, reassuring habit that helps your child feel safe, relaxed and ready to rest.

5. Gradually Shift Back into the School Routine

As the end of the holidays approaches, start gently shifting bedtimes and wake times to be closer to what they’ll be during term time. Doing this gradually, by 10 to 15 minutes earlier every few days, can help your child adjust without stress.

Dr. Lynelle Schneeberg, a paediatric sleep psychologist, recommends starting this shift at least two weeks before the first day of school to avoid last minute struggles. Planning ahead can make mornings far less hectic, and prevent those back to school sleepy eyes.

Sleep is a crucial part of a child’s health, development and emotional wellbeing, and the school holidays offer a perfect window to support healthy habits. With a little structure, fresh air, and the soothing support of lavender pillow sprays, your child can return to school feeling well-rested, focused and happy.

Here’s to a summer full of sweet dreams and a smooth start to the school year!

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