Most kids are looking forward to summer, the longer carefree days full of sunshine, not setting the alarm clock, and sleeping in.

Dr. Anuj Chandra, Advanced Center for Sleep Disorders says "We all remember our summer of sleeping in that was one of the joys."

But Dr. Chandra says while sleeping in and waking up late is normal, parents should still maintain a consistent sleep schedule for children.

Dr. Anuj Chandra says "My recommendation is maintain some type of normalcy."

Even though a break can be relaxing, some parts of a routine are important for kids to stick with all year round, like the right amount of sleep and physical activity.

Here are a few tips to keep in mind to ensure your child gets adequate sleep during the summer months.

*Set a Schedule, Especially for Young Children
*Make Sure Your Kids Have Healthy Snacks
*And for Teens, while sleeping in is normal, try having them get up no later than 10.

Dr. Anuj Chandra says "I would say let them stay up to 11:30 or 12, but definitely have boundaries and in the morning let them sleep in some but not just whenever."

The National Sleep Foundation recommends:

  • Ages 3-5, get 10 to 13 hours
  • Ages 6-13, get nine to 11 hours
  • Ages 14-17, get eight to 10 hours


While Dr. Chandra says a break can be good, too much of a break can lead to unhealthy changes. In fact, a 2016 study found that children tend to gain weight faster during the summer. And they're more likely to become overweight or obese when they're out of school...so it's important to maintain somewhat of a normal sleep and eating schedule.