Who among us doesn’t experience changes in sleep during the summer? What about the sun’s influence on our little ones? Do you have a smart kid who is slow to get to bed as soon as the sun is brighter in the evening? Or maybe a little peanut that suddenly rises when the rooster crows as soon as the sun comes out? The sleep cycle in summer is quite different from the cycle we have the rest of the year. Why? The sun and the time of exposure to it are the basis of these major changes.

Summer, with its festive feeling, partially or mostly changes our daily habits, especially with children. Several changes alter our reference points; more energy, vacations, so-called “special” evenings, multiple activities, more frequent visits, school holidays and so on.

The environment and letting go of certain aspects greatly influence our way of “being”. In general, we act and react on a lighter note while having more leeway. Children really feel this change of atmosphere and also take pleasure in savoring every moment. It’s also a time when we spend more time reuniting and simply taking the time to be with our children. We anticipate the arrival of vacations and holidays in order to take the time to get together and fully enjoy these moments.

The increasing period of sunshine brings its share of advantages, but also disadvantages. How does sun exposure play a role in sleep?

Many experts agree that exposure to light, including sunlight, which is a very powerful natural light, changes the rhythm of our biological clock. This then influences the functioning of our body. Our biological sleep rhythm is regulated by hormones (melatonin, serotonin and cortisol among others). The secretion of the latter depends on our exposure to daylight. Melatonin, also known as the “sleep hormone”, is released under the effect of darkness. When we’re exposed to daylight for a longer period of time, our body’s controls then delay the secretion of melatonin.

In addition, the many changes in our life rhythm cause children to often miss the sleep train. Several phases make up a complete sleep cycle; falling asleep, light sleep, slow sleep, deep sleep, and REM sleep, to name a few. These come back alternately during the night, punctuated by micro-alarm clocks. We can compare a sleep cycle to the passage of a train. Each car making up the train represents each of the phases of a cycle. If the child is allowed to go to bed after he has passed the stage of falling asleep, the need to sleep and the feeling of fatigue won’t be manifested. The child will need to wait for a new train to embark on their sleep phase. In addition, if through our many summer activities we don’t promote a context specific to the train’s arrival, the resistance on the child’s part is likely to increase.

Changing our sleep patterns during the summer is completely normal, logical and even desirable. However, it is better to exercise moderation in the frequency of excess. Despite the hormonal changes and the context of relaxation which are very important, fatigue in children can accumulate quickly. Basically, a child’s physiological needs for hours of sleep remain the same. A child who is in sleep debt will very often end up showing the lack of it at the behavioral level: more frequent crying, irritability, fits, opposition, etc.

By observing the child, it’s possible to detect signs of fatigue before it escalates. Their facial signs (rubbing the eyes, drawn features, yawning, etc.), body position (everything seems heavy, uncomfortable, etc.) or the behaviors listed above, are clues which are better worth reacting to without delay.

There are various tools or tricks on the market that can help support the aftershocks of longer periods of sunlight. Various alarm clocks with a visual signifying night or day can help children find their way around. A very simple trick is to install a timer on a bedside lamp; it will light up at the desired time to signal the beginning of the day.

 

It’s up to parents to moderate the overload of activities and to provide time for rest during the holidays or at the end of them. The important thing is to find a balance in the face of all these things, to listen to ourselves as parents, and above all, to listen to our children.

 

Who doesn’t remember certain evenings in their early childhood when going to bed late was synonymous with privileged time spent with the grown-ups? In general, this type of memory is one of our best moments. I therefore encourage you to offer these unique moments to your children. Maintaining sleep habits at all costs without worrying about the effects of the sun may be a losing battle. You can’t fight the effects of natural light on your children’s bodies. However, proper dosage, moderate use of so-called special evenings, flexible schedules and time for rest are essential to maintain good sleep hygiene. A beautiful summer awaits you – indulge!

 

Caroline Boutin

Caroline Boutin, Social Worker