Summer Sleep Survival Guide for Babies and Toddlers

Summer brings sunshine, longer days, more playtime—and often, more bedtime struggles. Whether it’s later sunsets, family travel, or disrupted routines, many parents find their baby’s or toddler’s sleep becomes harder to manage during the warmer months.

The good news? With a few gentle strategies, you can enjoy the freedom of summer while still supporting healthy sleep habits.

Here are some practical and compassionate tips to help you maintain sleep through the season.

Keep a Familiar Routine (Even if Timing Shifts)

Summer days can be full of spontaneity, but babies and toddlers do best with predictability. A familiar bedtime routine, even if it's a little later than usual, helps their bodies know when it’s time to wind down.

What this might look like:

• Keep the same 3–4 step bedtime ritual (such as bath, books, cuddle, bed)

• Aim for bedtime to stay within 30–60 minutes of your child’s usual schedule

• Include a calming wind-down period before bed, with low lights and quiet play

Sticking to the same order of events is often more helpful than keeping the exact same time every night.

2. Block Out the Light

With longer daylight hours, your baby or toddler might struggle to fall asleep while it’s still bright outside. Light plays a big role in setting the body’s internal clock, so creating a dark sleep environment is key.

Ideas to help:

• Use blackout curtains or travel blackout shades in your child’s room

• Pack tape and garbage bags to darken rooms while away from home

• Start dimming the lights in the house about 30–60 minutes before bedtime

Creating darkness helps your child’s body produce melatonin, the hormone that supports sleep.

Travelling? Bring Comfort from Home

New sleep environments can make babies and toddlers feel unsettled. Whether you’re at the cottage or visiting grandparents, bringing familiar sleep items can make a big difference.

What to include in your “travel sleep kit”:

• Portable white noise machine or white noise app

• Favourite sleep sack or blanket

• Familiar bedtime story

• If over 12 months, a lovey

The goal is to recreate their regular sleep space as closely as possible so it feels safe and familiar.

Don’t Skip Naps for Summer Fun

It’s easy to let naps slide in favour of extra outings or events, but missed daytime sleep often leads to overtiredness, and ironically, worse night-time sleep.

Tips to stay rested:

• Try to plan outings around nap windows when possible

• Use the car, stroller, or baby carrier for on-the-go naps if needed

• If naps are short or skipped, offer an earlier bedtime to help catch up

Protecting naps (or offering extra downtime) helps your child stay regulated and more able to enjoy summer activities.

Keep an Eye on Sleep Disruptors

Some common summer factors can quietly disrupt sleep, even when everything else is in place.

Things to watch for:

• Bug bites or sunburn causing discomfort at bedtime

• Overheating at night: dress your child in light, breathable pyjamas and keep the room around 20–23°C

• Evening screen time: try to avoid TV or tablets at least one hour before bed, as blue light delays melatonin production

Being mindful of your child’s comfort and environment supports deeper, more restful sleep.

Give Yourself Grace

There will be late nights. There will be spontaneous family fun and that’s okay. Sleep doesn’t have to be perfect—it just needs to be supported. Your consistency, even when things feel a little looser, still matters.

If your child’s sleep feels out of sync, or if you’re struggling with a new phase like early morning wakings, nap transitions, or bedtime battles, you’re not alone—and you don’t have to figure it out by yourself.

Get the Support You Deserve

At MetaSleep Consulting, I work with families to bring rest back into their lives, using responsive, practical strategies that honour your child’s needs and your parenting values.

I offer:

• 30 or 60-Minute Support Calls – for those who need answers, guidance and reassurance

• One-to-One Coaching – for custom sleep plans with ongoing support

Whether you're just coming out of a sleep regression, adjusting to new routines, or trying to prevent summer sleep setbacks, I’m here to guide you with empathy and expertise.

Let’s bring balance back to bedtime. Connect with MetaSleep Consulting to book your free discovery call.

You deserve rest, too.