Getting kids to sleep in summer can feel like negotiating with a tiny, sweaty lawyer who’s had a Popsicle for dinner. Between the late sunsets, rising temps and sugar-filled days, the whole idea of “bedtime” gets murky.
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As someone who’s paced hallways with an overtired toddler during a 32°C heatwave (no exaggeration), I get it. The tips in this post are parent-tested, research-backed and creative enough to surprise even seasoned mums.
Grab this cooling sleep mat or blackout travel blind. Both are small investments, big wins.
Why Summer sleep is so tricky (it’s not just the light)
Here’s what’s really working against you.
Melatonin delay. Natural sleep hormones don’t get released until it’s dark. Summer daylight = later sleepy feelings.
Heat disruption. Sleep quality dips when room temps rise above 22°C (Sleep Foundation).
Inconsistent routines. Camps, holidays and late dinners throw kids out of sync.
Overstimulation. Swimming, screens, cousins and sugar highs make bedtime feel… optional.
Your job? Reduce friction and help their bodies want to sleep. Here’s how to do that without a meltdown (from you or them).
How to get and keep ‘em cool enough for sleep
1. The shadow game | Turn darkness into the main event
What I did. My son used to shout, “It’s not night yet!” every time we tried bedtime in July. One night, I grabbed a torch and we made animal shadows on the wall. Guess the shape, lights stay off.
After a few nights, the darkness became part of the fun and then, the cue to sleep.
Why it works. It connects darkness with play and routine not resistance. And it gives them a role in the transition.
This child-safe LED torch is perfect…plus no blue light interference.
2. The “Magnesium banana smoothie” ritual
This became a staple in our house. Not just a sleep hack but a little moment of calm.
Blend together:
- 1 frozen banana
- ½ cup oat or almond milk
- 1 tsp nut/seed butter
- 1 tsp ground flaxseed
- ¼ tsp magnesium powder (pediatrician-approved)
Magnesium calms the nervous system while bananas boost natural melatonin. Plus, it feels like dessert and that always helps.
Only let them use a silly straw or special smoothie cup at bedtime. Now it’s a routine they look forward to.
We use this magnesium blend for kids. No sugar, no chalky taste.
3. Reverse the routine | Bath in late afternoon, not before bed
That warm bath right before bed? In summer, it can actually backfire.
Switch it up.
Give the bath around 4–5pm, not right before bedtime. Use lukewarm water with a drop of kid-safe lavender or chamomile oil.
Add bath crayons or foam letters. Call it “evening art spa.” (Yes, even reluctant bathers will join in.)
Why it works. Bathing earlier still lowers body temp in time for sleep without overheating them during bedtime.
4. Freeze the pillowcase (or their stuffed toy’s outfit)
Real talk. I discovered this by accident after my son threw his bunny’s shirt into the freezer “to make him chilly like a penguin.”
But it worked.
Freeze a clean pillowcase or soft toy’s fabric in a Ziploc for 30–45 minutes. Slide it back on just before bed.
Why. Lowering core temperature triggers melatonin release naturally.
This bamboo cooling pillowcase stays breathable even when the freezer’s not involved.
5. Glow stick countdown | Make bedtime visual
Kids have no concept of time. “20 minutes” might as well be “forever.”
Fix it with glow sticks.
Snap 3 – 4 at once
Let them break one every 15–20 minutes
When the last one fades, it’s sleep time
Now bedtime isn’t a mystery. It’s a countdown game.
Kids feel in control. You avoid 47 questions about “when.”
These non-toxic glow sticks come in bulk and last all summer.
6. Build a DIY sleep tent indoors
If you’ve got a sheet and some fairy lights, you’ve got yourself a bedtime miracle.
We once turned a corner of the living room into a “sleep fort” on a night where the upstairs was just too hot to bear. Toss in a fan and their favourite audiobook (we love The Owl Who Was Afraid of the Dark).
Why it works. Enclosed spaces help kids feel safe. A new setting + same routine = fun, safe novelty.
Use this battery fairy light set that doesn’t overheat.
7. Try brown noise instead of white
White noise isn’t always best. Brown noise, which has deeper, more natural frequencies, mimics rain, thunder and wind. It feels less harsh and more soothing, especially during summer’s noisy nights.
8. “Body balloon” breathing
As a certified transformational life coach, one of my go-to tools for anxious or overstimulated kids (and adults) is the body balloon breath.
Here’s how I explain it to kids:
“Imagine you’re a balloon. When you breathe in, you fill up. When you breathe out, you slowly float down.”
Do 6 – 8 deep breaths with hands rising on the inhale and lowering on the exhale. Works even better when you do it lying down together.
Teach them to “blow away the day.”
9. The travel sleep box
This has saved us more times than I can count especially during sleepovers or holidays.
Pack a small box with
A travel-size blackout blind
Lavender roll-on
One familiar bedtime book
Their sleep sound playlist
A soft toy or blanket
You’re not just packing “stuff.” You’re packing cues that tell their brain: Oh, it’s bedtime again.
10. The Frozen water bottle trick
Before bed, freeze a ¾-full water bottle, wrap it in a light cloth and place it at the foot of their bed. It acts like a homemade A/C unit and works better than you’d expect.
Caution: keep it outside blankets and check for leaks. Not for babies or very young toddlers unsupervised.
11. Switch to cotton or bamboo sheets
Sometimes it’s not about the routine. It’s the materials.
We swear by these organic cotton kids’ sheets.
12. Create a 45-Minute “quiet buffer” (no screens, no surprises)
Wind-down isn’t just for the child. It’s for their environment.
Start a “quiet buffer” 45 minutes before lights out.
No screens
No new snacks
No big emotions
No active play
Instead? Puzzles, books, soft play, breathing and… if you’re feeling brave… colouring quietly.
READ:
- What to Look for in an In-Home Daycare
- Stress-Free Meal Ideas for Busy School Nights
- Slow living for Moms
FAQ about Summer Sleep hacks for kids
Q: How do I get my child to sleep when it’s still bright outside?
A: Use blackout blinds and start a “dark time” routine like shadow games or glow stick countdowns. Darkness signals melatonin production.
Q: What’s the best bedroom temperature in summer for kids?
A: Experts recommend 18–22°C (64–72°F). Use fans, cooling mats or frozen bottles safely to keep air flowing.
Q: Is melatonin safe for children?
A: Short-term use may help but always ask your pediatrician. Most kids benefit more from consistent cues and body-based relaxation like balloon breathing.
Q: How do I fix my child’s sleep schedule after a chaotic summer?
A: Shift bedtime in 15-minute increments every few days. Reintroduce familiar wind-downs like smoothies, countdowns or storytime.
Finally…
Summer sleep doesn’t have to feel like a nightly survival game. With a few creative, science-backed tweaks, your evenings can actually become calm, connection-filled resets even when it’s 30°C at 9pm.
Try one of these hacks tonight and reclaim your summer evenings.
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6 Comments
Great info for my two littles! thank you!
I need to try some more of these tricks this summer. When the days are longer it can be tough to get them to bed so these hacks will definitely help.
The shadow game is such a clever way to get kiddos interested in going to sleep. We keep a ‘summer rain’ sound machine on for my son year round and it definitely helps. Great post!
These are such great tips! I feel like sometimes bedtime can be such a chore! We’re in the “delay any way we can” phase LOL
I’m not really a kid anymore (I think…), but I’m pretty sure some of these would work on me too.
Great tips, thanks for sharing!
This is really helpful—getting kids to sleep can be such a challenge sometimes. I’m going to pass this along to my daughter for her little ones. I think she’ll really appreciate these tips. Thanks for sharing such practical advice in a way that’s easy to follow!