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Maintaining sleep routines key to maximizing summer fun

By Kelcey Norris Mahoning Matters
New evidence from Uppsala University in Sweden suggests the moon may play a role in how well we sleep, particularly men.
New evidence from Uppsala University in Sweden suggests the moon may play a role in how well we sleep, particularly men.

Mercy Health experts like Dr. Jill Stefanucci-Uberti say it’s important to keep children’s sleep routines consistent over summer vacation.

“The summer is only about two to three months, and very soon you’ll be headed back to school or your regular work routine. If you don’t maintain your same, basic sleep patterns during the summertime – regardless of whether you’re at home or traveling – you’ll end up dealing with the consequences of acute or chronic sleep deprivation,” said Dr. Stefanucci-Uberti, who is the vice president of medical affairs at Mercy Health’s St. Joseph Warren Hospital.

Avoid daytime fatigue

She said when young children are sleep deprived, they might develop cognition problems, have mood swings, poor productivity and an increased risk of daytime fatigue.

Dr. Stefanucci-Uberti recommends parents stick to an already familiar schedule when transitioning into summer break.

“My best advice is to plan your trip or your day around your child’s schedule – around their naptime and their mealtime. All that is essential and will make them much happier. They can feel a bit like they’re at home and it’ll keep them on track. If you try to disrupt that routine, it’s going to make them very cranky and they’re going to be miserable the whole time,” said Dr. Stefanucci-Uberti.

She recommends using the 80/20 rule: scheduling your day around your child’s naps and bedtime 80 percent of the time with that extra 20 percent left to veer off routine for the unexpected.

Dr. Stefanucci-Uberti explained the biggest mistake is packing too much into one day and not taking time for rest.

“Be realistic. Overscheudling leaves our bodies exhausted,” said Dr. Stefanucci-Uberti. “Don’t try to do all the theme parks is one day. It’s almost impossible and you can’t enjoy it. Look at the highlights of what you want to get out of that park and only try to do that, so you and your family can truly enjoy it as much as you want.”

Diet and sleep

Here are a few more tips from Dr. Stefanucci-Uberti on getting better sleep.

  • What you eat can also impact how you sleep. Avoid alcohol and caffeine right before bed.

  • Need a summer movie late-night snack? Try to avoid spicy or fatty foods that could keep you up with heartburn.

  • Try to avoid using electronics especially in the last two hours before bedtime. Blue light technology can suppress the body’s automatic rise in melatonin that helps you fall asleep.

Learn more about the sleep medicine services offered at Mercy Health’s website.

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