Helping Children Fall Asleep - Even When The Sun's Still Out

Getting children to wind down at night can be challenging, especially in the summer months when the sun seems to hang in the sky far past bedtime.

With longer daylight hours, later activities, and the excitement of summer fun, many parents find that their children struggle to settle down for the night. But restful sleep is just as important during summer break as it is during the school year - for growth, emotional regulation, and overall health.

Here are some practical tips to help children get to sleep more easily, even when it’s still bright outside.

1. Stick to a Consistent Routine

Children thrive on routine. Even if school’s out, maintaining a regular bedtime and wake-up time helps regulate their internal clock. Try to start the wind-down process at the same time each night with calming, predictable activities: a bath, brushing teeth, putting on pyjamas, and reading or listening to a story.

2. Dim the Lights Early

To cue the brain that bedtime is near, start dimming the lights in your home an hour or two before bed. This helps trigger melatonin production - the hormone that promotes sleep. Turn off bright overhead lights and opt for lamps or nightlights in the evening.

3. Block Out the Summer Sun

If it’s still light outside when it’s time for your child to sleep, invest in blackout curtains or shades to create a dark, cosy environment. A dark room not only signals that it’s bedtime but also helps children stay asleep longer into the morning.

4. Limit Screen Time Before Bed

Screens emit blue light, which can delay melatonin production and make it harder to fall asleep. Try turning off TVs, tablets, and phones at least 30–60 minutes before bedtime. Instead, opt for quiet, screen-free activities like puzzles, colouring, or reading.

5. Cool Down the Bedroom

Summer heat can disrupt sleep. Keep your child’s bedroom comfortably cool - ideally between 18°C – 21°C (65°F and 70°F). Use a fan or keep windows open for airflow, and dress your child in breathable, lightweight pyjamas.

6. Wind Down with Calm Activities

As bedtime approaches, avoid high-energy play or exciting TV shows. Encourage quiet activities that promote relaxation. Listening to a calming story can help.

My ‘Magical Worry Trows’ audio helps children settle to sleep and soothes any bedtime anxieties they might have. The content of the story helps them learn, at an instinctive level, ways of managing their anxieties from a young age, an important life skill for anyone to have.

It’s most suited to children around age 5 to 10. I’ve had amazing feedback from several parents who have said their child is able to settle easily, sleep on their own through the night again and even look forward to going to bed when before it was a struggle. That’s a gift any child and parent or caregiver deserves to have ❤️!

You can listen to a free sample of the audio here. 

Other tips:

Talk About the Day

Sometimes children have trouble falling asleep because their minds are busy processing the day. Spend a few minutes talking with them about what they did, how they felt, and what they’re looking forward to tomorrow. Feeling heard and emotionally settled can make drifting off easier.

Be Patient, But Consistent

During summer, there will be late nights and special events. That’s okay. The key is to return to the routine as soon as possible. Consistency, more than perfection, is what helps children build healthy sleep habits.

Final Thought

Summer is a time of joy, freedom, and adventure - but rest is still essential. By creating an environment and routine that supports sleep, even when the sun hasn’t quite set, you’re helping your child feel their best all season long.

Do you have other tips to add? Pop them in the comments below and inspire us!