The Summer Sleep Boost

The Summer Sleep Boost: How Being Outside Can Improve Your Kiddos Slumber (and your own!) 

As the days grow longer and warmer, summer brings a unique opportunity to enhance your child’s sleep quality. While the season often tempts us to stay up late, the benefits of spending time outdoors during summer can significantly improve your child’s sleep. Randi & I have joked that our goal this summer is to spend as much time outside each day as we possibly can, to tire out our toddlers the best we can.  Here’s how embracing the great outdoors in summer can lead to better sleep.

1. Natural Light Exposure

One of the key factors influencing our sleep-wake cycle is exposure to natural light. The longer days of summer provide ample sunlight, which helps regulate our circadian rhythm, the internal clock that dictates our sleep patterns. Morning sunlight, in particular, boosts the production of serotonin, a hormone that promotes wakefulness during the day and melatonin production at night, aiding in a more restful sleep.

Tip: Spend at least 30 minutes outside in the morning with your kiddo to soak up natural light and help reset your internal clock.

2. Increased Physical Activity

Summer’s pleasant weather is perfect for engaging in physical activities, whether it's hiking, swimming, biking, a trip to the splash pad, or a simple walk in the park. Regular exercise has been proven to improve sleep quality by reducing the time it takes to fall asleep and increasing the duration of deep sleep stages. Additionally, physical activity helps to alleviate stress and anxiety, further promoting better sleep.

3. Stress Reduction

Spending time in nature has a calming effect on the mind and body. The tranquility of natural surroundings can reduce cortisol levels, the hormone associated with stress. Lower stress levels can prevent the cycle of worry and anxiety that often interferes with falling asleep and maintaining uninterrupted sleep.

4. Vitamin D Boost

Sunlight is a natural source of vitamin D, which plays a role in maintaining healthy sleep patterns. Adequate levels of vitamin D are associated with better sleep quality and fewer sleep disturbances. During the summer months, it’s easier to get your daily dose of this vital nutrient just by spending time outside.

Tip: Ensure safe sun exposure by using sunscreen and spending short periods in direct sunlight, especially during midday when UV rays are strongest. It’s also important to note that young babies can become overheated very easily. Keeping them in the shade, keeping them hydrated,  and taking frequent breaks in the AC is also important. 

5. Cooler Night Temperatures

While summer days can be hot, nights often bring cooler temperatures, which are ideal for sleep. Lower body temperatures facilitate the onset of sleep and help maintain deep sleep. Sleeping with a window open or spending evenings outside can help your body cool down naturally.

Tip: Take advantage of cooler evening temperatures by enjoying a leisurely walk or sitting outside before bedtime.

Conclusion

Taking advantage of the summer season by spending more time outdoors can have profound benefits for your little one’s sleep (and yours too!) From regulating your circadian rhythm with natural light to reducing stress and increasing physical activity, the outdoors offer a natural remedy for sleep issues. So, embrace the summer sun, breathe in the fresh air, and let nature enhance your sleep quality.

By incorporating these tips into your daily routine, you’ll not only enjoy the beauty of summer but also reap the rewards of a good night’s sleep. Sweet dreams!