Summer Sleep Survival Guide
Summer is full of sunshine, sticky popsicles, bare feet, and memory-making moments. It’s a season that pulls us out of our routines and invites in late nights, spontaneous road trips, and days that blend into evenings.
But if you're a parent of a baby or toddler, you might also know the other side of summer: skipped naps, missed bedtimes, and those overtired meltdowns that show up just when everyone was supposed to be having fun.
Here’s the good news: you don’t have to choose between fun and rest. You just need a plan.
Below is your Summer Sleep Survival Guide—designed to help you soak up all the sweet moments without sacrificing your child’s sleep (or your sanity).
Stick to Your Routine Most of the Time
Routines give young children the predictability they crave—even when the world around them gets a little wild. That doesn’t mean you have to turn down every BBQ invite or leave the fireworks show early. It just means that on most days, your child is napping and going to bed at the usual time.
Think of it as a rhythm, not a rigid rulebook. If bedtime is a bit later one night, aim to get back on track the next day. Children thrive on that familiar flow.
Keep Sleep Spaces Cool + Dark
Summer brings bright mornings, late sunsets, and (depending on where you live) some serious heat. If your little one is having a harder time settling or sleeping through the night, this could be why.
Try these simple shifts:
Use blackout curtains or travel shades to block out sunlight.
Keep the room between 68–72°F when possible.
Dress your child in breathable layers or a light sleep sack.
Use a fan or sound machine for white noise and air circulation.
Keeping their sleep space cool and dark is one of the easiest ways to improve summer sleep.
Plan Outings Around Naps (When You Can)
I get it—summer doesn’t always follow a schedule. But if you can time your outings so your child naps before you leave (or even in the car), you’ll likely avoid the meltdown-in-the-middle-of-the-zoo moment.
A well-timed nap can make the rest of the day easier on everyone.
If naps on-the-go are unavoidable, try to create a restful environment: dim sunshades in the car, white noise via an app, and something familiar like their blanket or lovey can make a big difference.
Pack Sleep Essentials When Traveling
Whether you’re spending a weekend at Grandma’s or renting a beach house, bringing a few key sleep items can help your child settle faster in a new environment.
Your summer sleep travel checklist:
Portable blackout shades
White noise machine
Lovey or comfort object
Crib sheet from home (familiar smells = comfort)
Travel crib or pack-and-play
Night light (if your child uses one at home)
The more you can recreate their usual sleep space, the smoother the transition will be.
Follow the 80/20 Rule
Consistency is important—but so is flexibility.
Enter: the 80/20 rule.
If you’re sticking to your child’s sleep routine about 80% of the time, you have plenty of room to be flexible the other 20%. That means you can say yes to a beach bonfire or a cousin’s birthday party without worrying it will “ruin everything.”
The key? Don’t panic. Just return to your normal rhythm the next day.
And When Things Start to Fall Apart?
Because they might. A week of late nights, a missed nap here and there, a travel day that threw everything off... suddenly sleep feels chaotic again.
Here’s your reminder: you can reset.
Sleep is a skill. It’s always fixable. And you don’t have to figure it out alone.
If you find yourself stuck in a summer sleep spiral and need help getting back on track, reach out. Whether you need a quick reset or a full-on overhaul, I’ve got tools to guide you back to better rest.
Because summer memories are better when everyone is well-rested. ☀️💤