Overcoming common sleep issues for kids on summer break

Learn how students can improve sleep health during summer break.

By Jose Mendez, MD, Medical Director of the Sleep Disorders Center in Danbury, part of Northwell Health

Summer break is often synonymous with freedom, relaxation and a break from the rigorous demands of the academic year. However, for many students, this period also brings with it a disruption in their regular sleep schedule. While it may seem harmless to stay up late and sleep in during the summer months, maintaining a consistent sleep schedule is crucial for students' overall well-being and academic performance.

The importance of a consistent sleep schedule for kids

A regular sleep schedule is vital for several reasons. Firstly, it helps regulate the body’s internal clock, also known as the circadian rhythm. This biological clock controls the sleep-wake cycle and influences various bodily functions, including hormone production, digestion, and body temperature. Disruptions to this cycle can lead to sleep disorders, decreased cognitive function, and overall poor health.

Secondly, consistent sleep patterns contribute to better cognitive performance. Studies have shown that students who maintain regular sleep schedules exhibit improved memory, concentration, and problem-solving skills. These cognitive benefits are essential for academic success, as they enable students to absorb and retain information more effectively.

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Furthermore, consistent sleep schedules promote emotional stability. Adequate sleep is linked to mood regulation, and irregular sleep patterns can lead to increased stress, anxiety, and depression. By maintaining a regular sleep schedule, students can support their mental health and cope better with the challenges of the upcoming school year.

Common sleep issues in kids during summer break

Despite the importance of consistent sleep schedules, many students struggle to maintain them during the summer break. Some common sleep issues faced by students include:

Staying up late

Without the need to wake up early for school, students often find themselves staying up late into the night. Whether it’s binge-watching their favorite TV shows, playing video games, or chatting with friends online, the allure of late-night activities can be hard to resist. However, this habit can disrupt the body's natural sleep-wake cycle and lead to difficulty falling asleep and staying asleep.

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Sleeping in

Alongside staying up late, sleeping in becomes a common occurrence during the summer months. While it may feel like a luxury to sleep until noon, this irregular sleep pattern can cause students to feel groggy and unproductive during the day. Additionally, it can make it challenging to readjust to early school wake-up times once the academic year begins.

Inconsistent bedtimes

With the freedom of summer break, students may adopt inconsistent bedtimes, going to sleep at different times each night. This inconsistency can confuse the body's internal clock and make it harder to establish a regular sleep routine. As a result, students may have trouble falling asleep and waking up at the desired times.

Suggestions for establishing healthy sleep habits for kids

To help students maintain a consistent sleep schedule and prepare for the upcoming school year, here are some practical suggestions:

Set a regular bedtime and wake-up time

Establishing a fixed bedtime and wake-up time is the cornerstone of a healthy sleep schedule. Encourage students to go to bed and wake up at the same time every day, even on weekends. Consistency is key to regulating the body's internal clock and ensuring restorative sleep.

Create a relaxing bedtime routine

A calming bedtime routine can signal to the body that it's time to wind down and prepare for sleep. Activities such as reading a book, taking a warm bath, or practicing mindfulness exercises can help relax the mind and body, making it easier to fall asleep.

Limit screen time before bed

The blue light emitted by electronic devices, such as smartphones, tablets, and computers, can interfere with the production of the sleep hormone melatonin. Encourage students to limit screen time at least an hour before bedtime and engage in screen-free activities instead.

Maintain a comfortable sleep environment

Creating an optimal sleep environment is essential for quality sleep. Ensure that the bedroom is cool, dark, and quiet. Investing in a comfortable mattress and pillows can also make a significant difference in sleep quality.

Stay active during the day

Regular physical activity can promote better sleep by reducing stress and anxiety and helping to regulate the sleep-wake cycle. Encourage students to engage in outdoor activities, sports, or exercise routines during the day to support their overall health and well-being.

Avoid caffeine and heavy meals before bed

Caffeine and heavy meals can interfere with sleep by stimulating the nervous system and causing discomfort. Students should avoid consuming caffeinated beverages, chocolate and large meals at least a few hours before bedtime.

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Gradually adjust sleep schedule before school starts

As the end of summer break approaches, students should gradually adjust their sleep schedule to align with school wake-up times. This gradual transition can help ease the adjustment and ensure that students are well-rested and ready to face the new academic year.

The bottom line: Maintaining a consistent sleep schedule during the summer break is essential for students' overall health and academic success. By addressing common sleep issues and adopting healthy sleep habits, students can enjoy a restful and productive summer while preparing for the challenges of the upcoming school year. 

Learn more about sleep medicine at Nuvance Health.