For many families, the summer holidays are a time to relax, enjoy slower mornings and make memories together. Whether you’re heading away, spending time with friends or simply enjoying a break from the school run, it’s natural for daily routines to become a little more flexible.
That includes sleep.
While it’s perfectly normal for bedtimes and wake-up times to shift during the holidays, completely abandoning a routine can make it much harder to return to school or work when September arrives. The good news? You don’t have to choose between enjoying the summer and protecting your family’s sleep.
A Little Flexibility is Healthy
During term time, routines help children get the sleep they need to learn, grow and regulate their emotions. Summer, however, offers an opportunity to relax those routines slightly.
An occasional later bedtime for a family barbecue, holiday activities or watching the sunset isn’t something to worry about. Sleep isn’t about perfection – it’s about consistency over time.
Rather than sticking rigidly to school-night schedules, aim to keep sleep and wake times within around an hour of your usual routine where possible.
Keep the Building Blocks of Good Sleep
Even if bedtime changes, many of the habits that support healthy sleep can stay the same.
Try to maintain:
- A calming bedtime routine.
- Regular meal times.
- Plenty of physical activity during the day.
- Time outdoors in natural daylight.
- A screen-free wind-down before bed.
These familiar cues help your child’s body recognise when it’s time to sleep, wherever you are.
Make the Most of Daylight
Long summer evenings can make children feel as though bedtime has arrived too early.
Help prepare their body for sleep by:
- Encouraging outdoor play during the day.
- Closing curtains or blackout blinds once the sun begins to set.
- Dimming lights indoors during the evening.
- Keeping bedtime routines calm and predictable.
Morning daylight is equally important, helping to keep the body’s internal clock on track.
Holidays Away
Whether you’re staying with family, camping or travelling abroad, sleep environments often change.
If possible:
- Pack a favourite comforter or bedtime story.
- Keep familiar parts of the bedtime routine.
- Avoid trying to squeeze too much into every day.
- Allow children time to unwind after exciting activities.
Don’t worry if sleep is a little disrupted for a night or two. This is completely normal and usually settles quickly.
Sleepovers and Special Occasions
Summer often brings parties, sleepovers and family celebrations.
One late night isn’t likely to undo months of healthy sleep habits.
The following day, encourage children to return to their usual routine rather than sleeping excessively late, as this can make bedtime more difficult the following evening.
What About Screens?
Summer holidays often mean more free time, and with that can come increased screen use.
While it’s unrealistic to eliminate screens altogether, try to avoid phones, tablets and gaming immediately before bed. Bright light and stimulating content can make it harder to fall asleep.
Instead, encourage quieter evening activities such as reading, drawing, listening to music or chatting together as a family.
Don’t Forget Your Own Sleep
Parents often put everyone else’s sleep first.
Yet busy summer schedules, warmer nights and juggling childcare can affect adult sleep too.
Try to prioritise your own bedtime where possible, keep your bedroom cool and make time to rest. Looking after your own sleep helps you have the energy and patience to enjoy the holidays too.
Thinking Ahead to September
One of the biggest challenges comes at the end of the holidays.
If bedtimes have drifted significantly later, begin adjusting them around one to two weeks before school returns.
Move bedtime and wake-up time earlier by around 15–20 minutes every couple of days, allowing your child’s body clock to adjust gradually.
Enjoy the Summer – Sleep Included
The summer holidays are meant to be enjoyed. A little flexibility won’t harm healthy sleep habits, and making memories together is just as important as sticking to the clock.
By keeping some familiar routines, spending time outdoors and gently returning to regular sleep patterns before September, you can help your family enjoy the best of both worlds.
If you’re concerned about your child’s sleep or would like further support, The Sleep Charity has a wide range of trusted resources, training and expert advice to help families build healthy sleep habits all year round.