Summer Sleep: Tips To Manage Family Rest
By Dr. Brandy Rose Lipscomb
It may still seem gray outside, but we are getting a LOT more light here in the PNW. Since mid-February, we’ve been gaining 3 minutes of daylight each day. It’s now light out for more than 14 hours/day and it’s only going to increase until June 21st when we hit our summer solstice.
We welcome the light but at the same time, it can really interfere with our sleep cycles and create some cranky attitudes and less-than-optimal performance.
How Much Sleep Do We Need?
Let’s start by exploring how much sleep we need in the first place.
According to the American Academy of Sleep Medicine, here are the guidelines for pediatrics:
Ages 4-12 months: 12-16 hours (including naps)
Ages 1-2 years: 11-14 hours (including naps)
Ages 3-5 years: 10-13 hours (including naps)
Age 6-12 years: 9-12 hours
Age 13-18 years: 8-10 hours
My son is 8 years old and I notice that any time he is left to sleep to his heart’s desire in a quiet, dark environment, he will sleep 11 hours. Every single time. His body prefers 11 hours of sleep. I try to help him get that amount of sleep as often as possible even if that means saying no to certain extracurricular activities.
If you have a middle or high school student, this gets even more challenging. At this age you have to talk to them about their sleep and how it affects their mood, performance in school and athletics, overall development, and immunity. Are they playing 2-3 sports and always staying up late to finish their homework?
Talk To Your Kids About Protecting Their Sleep.
Do they need to be more efficient at tasks such as showering and homework? Maybe you need to turn off the wifi at 9 pm to avoid social media scrolling? Do they need to cut back on the number of activities they are involved in? Discuss how to set healthy boundaries.
And Finally, How Much Sleep Do You Need?
Men tend to need 6-8 hours while women tend to need 8-10 hours of sleep each night. How can we protect the family’s need for rest and balance it with our desire to enjoy the longer stretches of light?
Here Are A Few Tips That Might Help Your Family Feel More Rested.
Blackout curtains. Assist your body’s circadian rhythm by blocking out the light at the proper bedtime. This will lower your cortisol levels.
Have to have an alarm clock? Put a sticky note over the time and turn the clock away from your face. I love my simulated dawn alarm clock that slowly gets brighter in the morning, but I use this sticky note technique to prevent it from affecting my sleep quality.
Do you have Alexa in your house? Set Alexa to remind the house that it’s time to get ready for bed at the appropriate time. Or set a phone reminder that goes off and reminds you to turn off the TV, put down your phone and start the bedtime routines.
Bedtime routines should start 1 hour before your actual bedtime - no more screens. Maybe you initiate story time and take turns reading aloud? Perhaps read to yourselves? Would you benefit from a family stretch session by firelight, or listening to classical music? You set the mood according to your family. This is the time to make tomorrow’s lunch, brush teeth, set out the clothes, and even set the coffee pot.
Supplementation:
For Children:
Children make a much higher amount of melatonin than adults so that supplement is NOT typically in my recommendations for children.
I’m a big fan of herbal teas before bed at this age: chamomile, lemon balm, oat straw, skullcap, passion flower, and lavender are all on my list. (Valerian is too but it has a really strong taste and may not be very effective if it’s not palatable.)
If teas and lifestyle changes aren’t enough, it’s time to visit your local naturopath. :)
For Adults:
This is as complex as you are. Start with the simple sleep hygiene suggestions listed above. If they aren’t enough to help you with summertime sleep loss, I recommend you consult with your friendly ND. You might chat about signs of sleep apnea, hormone levels, stress levels, diet, exercise habits, magnesium intake, and more.
I hope you find this information helpful and I hope that this summer finds you joyful, thriving, and well-rested.