How Summer Evenings Can Disrupt Your Child’s Sleep (and What to Do About It).

“Still Light Outside?”  How Summer Evenings Can Disrupt Your Child’s Sleep (and What to Do About It).

Ah, summer, long days, warm evenings, and that magical light that seems to linger well past bedtime. But if you're trying to keep your little one on a consistent sleep schedule, those sunny evenings can feel more like a challenge than a treat.

So why do longer summer days mess with sleep routines, and what can you do about it?

Light and the Body Clock

Our bodies (and our children's) are heavily influenced by light. Natural light helps regulate the circadian rhythm – the internal clock that tells us when to wake and when to sleep. In the summer, that extra daylight tricks the brain into thinking it's still time to be awake, making it harder for little ones to wind down and fall asleep. I spend most of my summers in Ireland and it never seems to get fully dark! I would be lost without my travel blackout blinds.

What You Might Notice

• Bedtime resistance – suddenly your great little sleeper doesn’t want to settle.
  
  

• Early morning wake-ups – that 5am sunshine? Not ideal.
  
  

• Shorter naps – because the sleep pressure is lower when nights are lighter and shorter.
  
  

What You Can Do

1. Darken the Room
   Invest in blackout blinds or hang a dark sheet over the window if needed. A dark sleep environment tells your child’s brain it’s time to sleep, even if it’s still bright outside.
   
   

2. Stick to the Routine
   Keep your bedtime routine consistent – even if it’s sunny at 7pm. The familiar steps (bath, story, cuddles) help signal that sleep is coming.
   
   

3. Limit Evening Light Exposure
   Try to dim the lights in the house an hour before bed, and avoid screens. That includes bright TVs, tablets, and even phones – all of which emit blue light that delays melatonin production.
   
   

4. Use the Mornings to Your Advantage
   Get outside first thing to help regulate their body clock. Morning sunshine helps set the rhythm for better sleep later in the day.
   
   

5. Adjust the Schedule Gently (If Needed)
   If your child really struggles to fall asleep while it’s light, you can shift bedtime later by 15 minutes at a time – just make sure they’re still getting the sleep they need overall.
   
   

6.  Remember…

You’re not doing anything wrong if sleep gets a little wobbly in summer – it’s a seasonal shift that affects lots of families. With a few small tweaks and a bit of patience, you can enjoy the lighter evenings and help your little one stay well rested.