Top Tips for Keeping Sleep on Track During the Summer Holidays

By Helen McEneaney – Dreamy Tots Sleep

Summer holidays are full of fun, freedom, and a general break from the usual
routines – and rightly so! But as a certified child sleep consultant, I know that this
time of year can also bring its own set of challenges when it comes to keeping your little one's sleep on track.

Here are my top tips to help you strike the right balance between making memories
and maintaining some sleep sanity over the summer months.

1. Follow the 80/20 Rule

This is one of my golden rules when working with families, especially over the
summer. The evenings are brighter, there are BBQs, family visits, holidays and long
days out – so of course, routines will naturally slip now and then. And that’s OK.

If you can keep things consistent around 80% of the time, your child’s sleep is likely
to stay on track overall. It’s that 20% of flexibility that allows you to enjoy the
summer without feeling guilty. Think of it as giving yourself permission to say yes
to the occasional late bedtime or nap on the go – as long as the basics are in place
most of the time.

2. Don’t Underestimate the Power of Blackout Blinds

One of the simplest (yet most effective!) summer sleep hacks is investing in a good
set of blackout blinds. Longer, brighter evenings – and earlier sunrises – can really
disrupt a child’s body clock. The result? Battles at bedtime and early rising that
make everyone a little grumpy.

Keeping your child’s room dark helps their brain produce melatonin (the sleepy
hormone) and signals that it’s time for rest – even when the sun says otherwise.
Tip: Portable blackout blinds are great for holidays or staying with grandparents
too!

3. Don’t Be Afraid of an Early Bedtime

If your child has had a later night, missed a nap, or had a busy day in the sun,
don’t be afraid to offer an earlier bedtime to help them catch up. Sleep debt can
build quickly, especially in younger children, and the best way to get back on track
is to offer more sleep, not less.

Remember: An earlier bedtime doesn’t mean an earlier wake-up! In fact, it often
results in a better night's sleep and a later start to the day.

4. Keep a Calm and Predictable Bedtime Routine (Even on Busy Days or
Holidays)

As I always tell the families I work with – never underestimate the importance of
your bedtime routine. Same thing, in the same order, every single night.

Even if bedtime happens later than usual, or you're away from home, sticking to
your usual steps – like bath, pyjamas, story, cuddles – helps your little one
transition to sleep more easily. Familiar routines offer a sense of safety and security,
which is especially important if you're staying somewhere new.

Children thrive on predictability, and keeping this piece of the puzzle consistent can
make a big difference, even when everything else feels a little more flexible during
the summer. 

Check out Instagram post with sample bedtime routines.

5. Be Flexible and Kind to Yourself

Summer is a time for making memories, not chasing perfection. Some days won’t go
to plan – naps will be skipped, bedtimes will be missed, and that’s okay.

Try to zoom out and look at the bigger picture. If your child has had a couple of late
nights, aim for a few earlier ones to balance things out. If they’ve slept in the car or
skipped a nap at the beach, don’t stress – just adjust where you can.

Children are more resilient than we sometimes give them credit for. Being flexible,
while keeping the overall structure in mind, allows you to enjoy the moment and
protect their rest – and your sanity.

In Summary

You can enjoy the spontaneity of summer and still protect your child’s sleep. Think
of it as finding a rhythm that works for your family. Follow the 80/20 rule, create a
sleep-friendly environment, and don’t be afraid to reset with an early night when
needed.

Need support with your child’s sleep? Let’s chat – book a free call or drop me a
message today!

Helen McEneaney
Certified Child Sleep Consultant
Dreamy Tots Sleep
Helping families get the rest they need – all year round.

🌐 www.dreamytots.ie
📸 @dreamy.tots.sleep