8 SUMMER SLEEP STRATEGIES:
BETTER SLEEP FOR PARENTS AND KIDS

by Ann Douglas

A recent study conducted at Stanford University indicated that at least one in four people find it difficult to get a good night's sleep during the summer months. Here are some tips from Ann Douglas, author of Sleep Solutions for Your Baby, Toddler, and Preschooler, that will helping kids of all ages to beat the heat so that the entire family can get more zzzs.

1. Keep it cool.
Keep your child's room at a comfortable temperature—ideally in the 68° to 72° Fahrenheit range. If you want to be "green" as well as cool, only air condition the sleeping area of your home and aim for the lower end of the temperature range—and rely on other methods of ventilation (ceiling fans, fresh air via child safe window ventilation systems) as often as possible.
2. Swaddle smart.
If your baby likes to be swaddled for comfort, make sure the swaddle isn't causing your baby to become too warm. Switch to a light-weight fabric and consider removing all layers of clothing except for your baby's diaper. Important: Be sure to pay attention to all necessary precautions when swaddling your baby. Don't wrap your baby too tightly and make sure the swaddling cloth won't come loose and cover your baby's face.
3. Do a temperature check-in.
To roughly gauge if your baby is too warm, put your hand on the back of your baby's neck to see if she's sweating. Your baby's hands and feet don't provide a reliable enough indication of her overall body temperature.
4. Darken the room.
Blackout liners and blackout shades can help make your child's room darker if she has a hard time getting to sleep when it's bright outside.
5. Give your kids the big chill.
Encourage your child to cool down with a pre-bedtime shower or bath. Or simply encourage them to soak their feet before tuck-in-time if they protest the idea of getting clean again. Giving your feet the big chill can really help to bring your overall body temperature down.
6. Do an anxiety check while you're tucking in your child.
Spend some time talking to your child at bedtime so he'll have a chance to open up about any scary or upsetting experiences (like being chased down the street by a strange dog or falling off a swing) that may make it difficult for him to relax and fall asleep.
7. Avoid holiday jet lag.
Resist the temptation to allow family members' eating and sleeping habits to get too far off track while you're on summer vacation. Otherwise, you'll experience the biological equivalent of "jet lag," whether you stepped on an airplane or not.
8. Watch the caffeine.
Watch your kids' intake of caffeine while you're on holidays, particularly if you're dining out at fast-food restaurants. Encourage them to order milk (plain or chocolate-flavored) rather than caffeinated soft drinks and to go easy on chocolate bars and other treats that are common sources of caffeine in kids' diets.