The Importance of Summer Sleep for Kids

Summer sleep is critical to a child’s physical, emotional, and cognitive development. As kids grow, their brains and bodies are at work, building neural connections, supporting immune function, and regulating mood, much of which happens during sleep. Parents and caregivers must understand how much sleep children need at each stage and how to maintain healthy patterns even when school is out.

Recommended Hours of Sleep by Age Group

The American Academy of Sleep Medicine (AASM) provides the following guidelines for optimal sleep duration over 24 hours:

Poor academic performance, increased risk of obesity, behavioral issues, and a weakened immune system are often linked to children with insufficient sleep. In teens, chronic sleep deprivation can contribute to mental health challenges, including depression and anxiety.

Summer Sleep: Why It Still Matters

Maintaining consistent and healthy sleep schedules in summer is just as important — it helps kids:

• Stay energized for outdoor play and summer activities
• Maintain emotional balance and reduce mood swings
• Retain cognitive function and learning retention
• Support healthy physical growth and development
• No readjusting when school starts in the fall

Summer Sleep Tips for Kids and Teens

To support restful sleep during the summer months, consider these recommendations:

• Stick to a consistent bedtime and wake-up time — even if it shifts slightly from the school year, keep it regular.
• Limit screen time before bed — blue light from tablets and phones can interfere with melatonin production.
• Create a calming bedtime routine — such as reading, a warm bath, or quiet music to signal wind-down time.
• Encourage daytime physical activity — exercise helps promote better sleep at night.
• Keep bedrooms climatize, dark, and quiet — ideal conditions for restorative sleep.
• Avoid caffeine and heavy meals in the evening — which can delay sleep onset.

Healthy sleep is a pillar of childhood development. As kids enjoy the freedom of summer break, keeping a balanced sleep schedule sets them up for physical health, emotional well-being, and a smoother transition back to school. By prioritizing sleep year-round, parents can help their children grow stronger, think more clearly, and feel their best daily.