Summer Slumber: Catching up or Catching Bad Habits?

If only we were Buddy the Elf and could survive and thrive on a full 40 minutes!!

Let’s talk about one of my parenting non-negotiables (these are my personal non-negotiables, I encourage you to think about yours too):

Seatbelts, Sleep, and Kindness.

This week, kindness and seatbelts can take the backseat (buckled in, obviously), because summer sleep won the Instagram poll this week, so the siblings will have to continue to squabble till next week!

If your teen is still asleep right now while you’re reading this over coffee at 11:45 AM, you’re in good company.

“Is this normal?”

Yes.

Also… no.

Teens need 8–10 hours of sleep. The problem? During the school year, they usually get way less. Between the early start times, the late-night homework hustle, sports, jobs, and keeping up with Snapchat & TikTok, they’re running on fumes by Friday, every week until June!

So summer arrives, and suddenly our kids are sleeping like bears in hibernation. And—I get it. The summer nap is sacred. But if they’re staying up till 3 AM and sleeping till 2 PM every day, we’re entering the Sleep Twilight Zone—where mood swings spike, motivation disappears, and breakfast becomes a myth.

Let’s rewind for a minute.

Remember when they were toddlers and skipped their nap? It was mayhem. Meltdowns. Chaos. Mortifying Moments. We knew sleep was critical back then, but guess what? It still is. They just don’t throw tantrums on the floor at Target anymore (ok, sometimes they do, but now it’s behind a closed bedroom door).

And honestly? Same. As adults, we’ve just gotten better at disguising our nap-related mood swings with coffee and sarcasm.

Why Sleep Still Matters (Even in the Summer)

Think of their brain like a sponge. It’s absorbing SO much—social drama, TikTok dances, geometry proofs, job stress, and “why did I get left on read?” feelings. Sleep is how that sponge gets rung out. No sleep = a soggy sponge. And soggy sponges can’t handle much. They snap (our teens, not the sponge). They spiral because there’s no more ketchup. They sob because of a break up on Love Island… they literally go off the rails. 

So yes, sleep is essential. But also—so is having a day. Like, one that involves sunlight. Movement. Other humans. Food at a table.

How to Help (Without Going Full Drill Sergeant)

Here are a few ideas to nudge them toward a better summer rhythm:

1.Talk About the WHY

Sleep affects mood, memory, skin, focus, and even metabolism. And if you frame it like, “More sleep = better skin and faster reaction time in your sport,” suddenly… they’re listening

 2. Anchor the Day

Whether it’s a summer job, a workout class, or just walking the dog before noon—having something to get up for helps reset their internal clock. (Even if it’s just an iced coffee run with friends.)

3. Set a Sleep Window

Instead of enforcing “bedtime,” try: “Let’s aim for asleep around 11:30 and up by 9:30.” Flexibility with boundaries = win-win.

4. Help Wind Things Back

If they’re waking up at 2 PM now, try easing back one hour a week. Next week: 1 PM. The week after that: noon. Let their bodies adjust gradually—it’ll save you (and them) come the end August.

5. Encourage Daily Movement

It doesn’t need to be a CrossFit class. But lying horizontal for 19 hours a day will make them feel groggy. A walk, a swim, or a spontaneous dance party in the kitchen can help.

The Bottom line?

Let them sleep. Let them catch up. But also—let’s help them find the balance. Because we all know what happens if they walk into the first day of school in September still on a vampire sleep schedule. And no one wants that.

Think of summer sleep like a hammock: soft, relaxed, swaying gently… but still anchored on both sides.

Your Friend,

Caitlin

Next
Next

The Summer of: “There is Nothing to Eat in This House!”