protecting your child's bedtime routine on the lighter nights
The seasons affect our sleep because light signals your body to wake up, but darkness and cooler temperatures initiate sleep.
Help your child go to bed on lighter evenings by keeping up with their routine, darkening and cooling their room and experimenting with noise.
Darken your child’s room with blackout blinds or curtains, window film or an eye mask.
You can uphold a lighter night sleep routine for your child by reducing screen time.
As the flowers begin to bloom, the sun lights up the sky and the nights get a little shorter, we’re met with one challenge - soothing our children at bedtime. But don’t worry, there is still hope for parents thanks to our guide on how to sustain a bedtime routine, even when the sun is still peeking through the curtains.
You can expect peaceful evenings as we help you master a routine that works all year round - giving mums and dads the confidence that their children are getting enough sleep to continue their development. Not to mention, some much needed downtime as a pair too.
Can season changes affect sleep?
The short answer is yes. Every season has its annoyances, especially when it comes to the highs and lows in temperatures and prolonged darkness during winter. Both not only influence our moods but also our sleeping patterns for the simple reason that light signals your body to wake up, whereas darkness and cooler temperatures signal sleep. So, when the sun is still beaming at 9pm, it can throw someone off their entire sleep schedule. Luckily, it’s scientifically proven that the average person needs less sleep in summer when compared to winter. Unfortunately, that’s not helpful when you’re trying to settle your growing children at 7pm.
How to get your child to bed on lighter nights
Children need between 8 and 14 hours of sleep depending on their age and individual needs. Finding the right solution for your child to sustain these hours during the spring and summer is essential - especially when it comes to their mental, physical, emotional, and social development. Don’t fret, there’s no one-size-fits-all approach to helping your child go to bed on lighter nights; what might work for one child, may not for another. Needless to say, there are bedtime routine additions you can incorporate that’ll create a tranquil atmosphere, providing your child with a sense of calm and relaxation. Here are some tips and tricks to try in your lighter night's sleep routine:
Continue with their usual routine: If you tend to take them upstairs for bath, book and bed from 6pm, you should continue this bedtime routine. Their body should naturally align with this as it always has, leading them to feel tired after a long, busy day even if the sun is still out.
Darken the room: Whether it's propping up a blanket against the window or swapping out their blind for a black-out version, creating a darker space will automatically soothe them, keep them cool and ultimately signal that it is time for bed.
Keep them cool: Maybe your child is still using their thick winter duvet? If so, swap it out for our Summer Breeze Duvet which promotes breathability during hot slumbers. Additionally, you could introduce a fan or aircon system into their space during extreme temperatures. This will not only create a cooler space, but the sound may even soothe them further.
Try white noise: Just as a fan may settle a child’s mind, so can white noise. This multi-frequency sound can drown out any unwanted or disruptive noise while allowing a child’s mind to switch off.
Add some comfort: We can all agree that when you have the right sleep set-up, you’re guaranteed a peaceful night. And the first step in making sure your child is extra comfy is upgrading their bed and accessories. From a new mattress to pillows that replicate a cloud, you can create a sleep haven for your child. So Snug Pillows, for example, are filled with DuPont fibres to create a soft-medium firmness that’s kind to delicate skin and promotes the deepest of sleeps. Or if you’d like to opt for something more breathable during the warmer temperatures, our Airmax Pillow is a good choice.
The challenge of helping your child sleep during the spring-summertime doesn’t end there. With longer days, we aren’t just met with lighter evenings - there are the unwelcome early wake up calls from the sun too. But with our advice, you should start to see a huge improvement in the amount of sleep your child is getting during the warmer months.
How to make a room darker in summer
There are several solutions to creating a darker space for your child, combatting the lighter nights and mornings, as well as the heat. Here are just a few of our ideas:
Combine blackout blinds with blackout curtains: The ultimate pairing for a complete dark space. If in doubt, use larger curtains to block all angles.
Use window films: There are several types of films designed to stick against your window to block out the light. From solar control film to blackout film.
Try a kid's eye mask: While this isn’t always going to be a hit with children, you could try a blackout eye mask. Specifically designed for kids, these masks offer comfort and darkness.
How to master a lighter night's bedtime routine
Although we’ve briefly discussed the importance of upkeeping your child’s bedtime routine, no matter the time of year, there are a few changes you can make so that it stays just as effective in the light; enhancing their relaxation and encouraging quality sleep.
Swap out screens for play: while this is technically a pre-bedtime step, it's one not to miss. Bright blue lighting from devices such as TVs and tablets can signal to a child’s brain that it's still daytime, which doesn’t help if it's light outside. By reducing their screen time before bed and instead taking your child on a trip to the local park or encouraging them to play in the garden during the early evenings, they will use up any remaining energy and as a result, sleep better.
Bathtime is key: bathtime is a sensory experience for a child. From the water touching the skin to smelling the scent of the bubbles, their brain is in full focus. Afterwards, they will naturally begin to tire, and that combined with the warmth of the bath itself, you are essentially setting them up for a successful sleep.
Storytime shouldn’t be missed: Not only does a bath immediately signal it's time for bed, as does story time. This crucial step not only encourages them to develop their concentration, but it inspires creativity and a wider imagination. Plus, just as it does for adults, reading before bed reduces a child’s stress levels and helps to stop their mind wandering, allowing them to fully relax.
We hope this blog was helpful when protecting your child’s bedtime routine on the lighter nights. Haven't mastered their sleep routine yet and don't know where to start? Our blog on starting a healthy sleep routine for your child is full of handy tips and tricks.
