Summer Survival Series: How To Keep A Bedtime Routine With Longer Days & More Excitement
Struggling with summer bedtime battles? Learn how to maintain a calm sleep routine with easy wind-down rituals, fun sleep passes, and cooling hacks for hot nights.
Welcome Back To The Summer Survival Series
This is post nine in our ten-part series helping parents manage summer with more peace and a little more sleep. Today’s challenge? Bedtime. Between the late sunsets, irregular days, and ice cream-fueled evenings, even the best sleepers can suddenly become wide-eyed at 9 PM.
This guide gives you simple tools to restore calm, set loving boundaries, and help your child (and you) get the rest everyone needs.
Why Summer Sleep Gets Off Track
The excitement and lack of structure in summer throw off a child’s internal body clock. Light later into the evening delays melatonin production. Less routine means less predictability. And more sugar, screens, or social events only amplify the bedtime chaos.
But good news—bedtime routines don’t need to be rigid. They just need to be consistent enough to send the right cues.
1. Build A 30-Minute Wind-Down Routine That Sleep-Trains Their Brain
Kids need signals that bedtime is coming—and the repetition helps their brain shift gears.
Here’s how to set it up:
Start with environmental cues:
Dim the lights
Turn on a “calm down” playlist
Use a lavender diffuser or salt lamp timer
Then follow a simple, consistent order:
Bath or wash-up
PJs and teeth
Read a story or journal a favorite moment
End with a short, 5-minute chat or gratitude ritual
Pro Tip: Keep the order the same every night, even on weekends. The body clock loves rhythm.
2. Try Summer Sleep Passes To Prevent Power Struggles
If bedtime is full of stalling tactics—one more sip, one more hug, one more question—try sleep passes.
How it works:
Give your child 1–2 passes per night
They can “spend” them on approved bedtime stalls like:
Another hug
One more question
A final bathroom trip
Once they’re used, it’s lights out—no negotiations
Let them keep the passes in a jar or next to their bed. This gives kids a sense of control while reinforcing boundaries.
3. Cooling Hacks For Hot Summer Nights
Overheating is one of the most common reasons kids struggle to fall or stay asleep. Here are ways to beat the heat:
Try these cooling strategies:
Freeze a rice-filled sock or gel pack, wrap it in a towel, and place it under the pillow
Use breathable bedding like cotton or bamboo
Place a bowl of ice in front of a fan for a DIY AC effect
Opt for moisture-wicking pajamas
Move the bed away from sun-facing windows
Bonus Idea: Let your child create a “Cool Sleep Fort” using a sheet canopy and a clip-on fan for fun and comfort.
4. Keep Sleep Schedules Loose But Consistent
You don’t have to run a military-style bedtime. But completely throwing out structure usually backfires.
Here’s how to keep it balanced:
Set a regular wake-up time. This is the anchor that keeps the schedule on track
Use a color-changing sleep light (red = stay in bed, green = okay to get up)
Stick to a 1-hour bedtime/wake-time window, even on weekends
Kids love freedom. But their bodies love rhythm. You can honor both with structure that flexes just enough.
Recommended Resources:
Final Thoughts
You’re not alone if bedtime feels like a battle zone right now. But a few intentional shifts—a steady rhythm, a couple of fun tools, and a cooler sleep space—can make a world of difference.
Keep the routine predictable. Let kids feel some control. And remember, rest isn’t just for them. You need it too.
You’ve got this.
Our Last Post Of This Series Is…
Parent Approved Rainy Day Activities: Fun Indoor Games When Summer Plans Get Washed Out
When the skies open up, you need more than screen time. Get easy, creative, low-prep ideas to keep kids engaged and happy indoors—even when the weather’s not on your side.