How to put your child to bed when it is still light outside
Here in the U.K., it is officially British Summer time which brings many positives such as longer days, warmer weather and the chance to spend lots of time outside. It also presents challenges, with sunset taking place later in the evening, bedtime routines can become disrupted, leading to restless nights for both you and your children.
Whether you are from the U.K., or in a different country that has increased daylight in the evening with a few simple tweaks, you can help your child to adjust to the summertime and ensure they get the sleep they need.
Bedtime routine
Consistency is key when it comes to your child’s bedtime routine regardless of the time of year. Start your bedtime routine at approximately the same time everyday and include the same elements of your bedtime routine in the same order. For example, having a bath, milk feed, reading a book and listening to calming music.
Bedroom environment
Ensure your child’s bedroom is tidy, neutral and essentially boring for sleep. Install high quality blackout blinds and/or curtains to block out the evening day light at least 1 hour before bedtime. As temperatures increases in the summer, open windows in the evening to let the cooler air in and also shut blinds/curtains during hotter daytime hours.
Daylight exposure
One of the benefits of British summer time is the opportunity for children to spend more time outdoors enjoying the sunshine and fresh air. Encourage outdoor play and extra physical activity during the day, as this can help increase your child’s sleep pressure making it easier for them to fall asleep when it is light outside. Just be sure to schedule outdoor activities earlier in the day to avoid overstimulation close to bedtime.
Increased noise
Noise levels are likely to be louder outside during the brighter evenings, from the sounds of birds, lawnmowers and people socialising outside later in the day. I recommend using white noise for babies under 6 months, and pink noise for children over 6 months to mask the external stimuli which may prevent your child from falling asleep.
Helping children go to bed during British summer time may require some adjustments to their sleep routine, but with patience, consistency, and a few simple changes, you can set them up to win at sleeping at this time of year.
