Summer is a magical season full of longer days, spontaneous playdates, and lots of fresh air but it can also completely throw off your child’s routine. Whether you're juggling camp days, family vacations, or laid-back afternoons at home, it’s still possible to find balance (and keep the meltdowns to a minimum). 🤭
At Sunday Littles, we believe routines can be comforting anchors for little ones, even in the most playful seasons. So we teamed up with certified sleep consultant and mama, Manpreet Gill, to bring you our guide to creating a realistic, gentle summer routine, one that makes room for sunshine and sleep.
Tell us a little about yourself! What inspired you to start helping families find their rhythm when it comes to sleep and routines?
Manpreet: When my firstborn arrived, I struggled deeply with sleep deprivation. Like many new parents, I felt overwhelmed and exhausted. I began researching everything I could about baby sleep, routines, and sleep training—and once I started implementing what I learned, I saw a dramatic shift. My baby was sleeping better, and so was I. I felt like myself again and was able to show up as the mom I wanted to be. That transformation lit a fire in me to help other families experience the same relief and rest. Now, I support parents in finding rhythms that work for their family so that they can feel more rested and connected.
Summer can throw everything off from the late nights, skipped naps and vacations. What’s your advice for keeping some kind of routine without feeling too rigid?
Manpreet: My biggest piece of advice is to aim for balance rather than perfection. It’s okay to enjoy the flexibility summer brings, late nights, beach days, barbecues, but try not to stack too many off-routine days in a row.
If you have a late night planned, aim for naps at home that day. If all naps end up being on the go or shorter than usual, prioritize a normal bedtime that night.
I always suggest building in rest days between travel or big outings, where your child’s sleep schedule can return to normal—regular wake time, nap, and bedtime. That consistency helps their little bodies recover and keeps overtiredness from building up.
Also, don’t underestimate the power of wind-down routines—even on busy days. Keeping a consistent bedtime routine helps cue your child that sleep is coming, even if the day’s been out of the ordinary.
What are your go-to tips for helping little ones wind down at bedtime when it’s still light out? Any simple changes that make a big difference?
Manpreet: Longer summer days can make it tricky for little ones to settle at bedtime, especially when the sun is still shining. One of the best things you can do is start signalling the end of the day well before bedtime. About an hour before, begin to wind the house down—dim the lights, close the blinds, and turn off screens. These cues help your child’s body start producing melatonin, the sleep hormone.
Blackout blinds are truly a game changer in the summer. They help mimic nighttime, even when it’s bright outside, and can prevent early morning wakeups.
Keeping a consistent bedtime routine (bath, Sunday Littles' pajamas 😏, stories) helps signal sleep, no matter what the sun is doing outside.
Pro Tip: Consider adding a sound machine to block out the sounds of summer fun outside.
We love slow summer days at Sunday Littles, but a little rhythm helps, too. What are your go-to tips for keeping little ones cool, comfy, and well-rested during the warmer months?
Manpreet: Babies aren’t as good at regulating their body temperature as adults, so it’s especially important to be mindful of how we dress them and set up their sleep environment during the warmer months. Here are some key tips I always share with families to promote safe and comfortable sleep in summer:
Aim for a sleep environment around 20–21°C (68–70°F). This is ideal for safe sleep and can help reduce the risk of SIDS. A fan (not blowing directly on baby) or keeping a window slightly open can help with airflow if needed.
Choose light, breathable fabrics like bamboo for both sleepwear and bedding. These materials wick moisture and help prevent overheating. Skip the synthetic fabrics... they can trap heat.
Use a sleep sack (wearable blanket) with an appropriate TOG rating for the season. In summer, a 0.5 TOG or 1.0 TOG is usually best. And remember: no blankets, hats, or bulky layers in the crib.
A quick way to see if your baby is too warm is to feel the back of their neck or torso. If they’re sweaty or very warm to the touch, remove a layer or adjust the room temperature. Hands and feet can feel cool and still be totally normal.
Let’s talk naps! How do you handle nap resistance or transitions during summer when there’s so much going on?
Manpreet: Summer brings more stimulation, more daylight, and more FOMO so it’s no surprise naps can become a challenge! My biggest tip: keep some structure, but stay flexible.
Try to keep nap times consistent when possible and gauge how much disruption your child can handle. A dark, cool room with blackout curtains and white noise can really help your little one wind down, even when it’s bright and noisy outside.
If naps are happening on the go or being skipped more often, balance that with some rest days or earlier bedtimes. And remember, some nap resistance is normal with all the summer excitement.
If you could offer one piece of encouragement to parents feeling overwhelmed right now, what would it be? Sometimes we just need a little reminder that us, moms, are doing okay.
Manpreet: You’re doing better than you think! Baby sleep isn’t linear even the best sleepers have setbacks, especially during busy, fun times like summer.
Remember: everything is a phase. What feels hard now will pass. Stay consistent where you can, give yourself grace when things don’t go to plan, and know that making memories is just as important! And most of all don’t overthink it. Trust your instincts. You know your child better than anyone.
At the end of the day, kids don’t need extravagant vacations or jam-packed calendars to have a meaningful summer. What they really need is space to slow down, time for simple play, curious exploration, and just being kids. The kind of open-ended moments that often get squeezed out during the hustle of the school year.
If you’re offering love, connection, and room to imagine, you’re already giving them the most magical summer of all. ✨
Special thanks to Manpreet Gill, certified pediatric sleep consultant and mama, for sharing her wisdom with our community. You can find more of her gentle, heart-centered sleep support at dreamsleepmanpreet.com or at @dreamsleep_manpreet. You can DM her to book a free 15 minute phone consultation!
Here’s to slower days, deeper rest, and summer memories that last a lifetime.
Xoxo,
Stacey
Founder