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With school out for summer vacation, maintaining healthy sleep habits can be a challenge for parents and children.

Longer daylight hours and shifting schedules can disrupt sleep patterns, leaving families feeling off balance or out of sync.

Dr. Chafen Watkins Hart, pediatric sleep specialist at National Jewish Health in Denver, said sleep routines do not begin just before bedtime, they are shaped by what happens all day long. She stressed it is important to keep the time kids wake up relatively consistent, even if they get to sleep in during summer months.

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"I recommend parents keep the wake time as stable as possible, within 30 minutes to an hour," Hart explained. "Getting them out into the sun early in the day is really important. Keeping meal times structured around the same time each day."

Hart noted there is no one-size-fits-all approach to sleep and encouraged parents to find a routine that works best for their child. While elementary-age children typically fall asleep more easily, teenagers may struggle due to natural shifts in their circadian rhythms during puberty.

Warmer nights can also interfere with the body's natural cooling process, making it harder to fall and stay asleep. Hart suggested turning off phones and other screens and no eating at least one hour before bedtime.

"Maybe set a timer for bedtime. Change the lighting," Hart outlined. "Dimmer lights can help the brain sort of process that nighttime is coming, that sleep should happen in the next couple of hours."

As the new school year draws near, Hart said it's best to gradually adjust sleep times to get children of all ages to bed earlier. And helping kids go over tomorrow's plans can help ward off any nighttime anxiety. If kids cannot fall asleep and are just laying awake for 40 minutes or more, she suggested getting out of bed and doing a quiet activity in a dimly lit area, ideally outside their bedroom.

"If they can get out of bed, it will help their brain associate their bed with sleep and not just with laying there being anxious," Hart added. "Then try to go back to sleep 30 or 40 minutes later. That can help reset the brain, and they might have better luck falling asleep the second time around."