Healthy summer habits: 5 simple ways to help your family feel good and avoid September crashes

Every September, I meet children who feel exhausted, irritable, and out of rhythm. They can’t sleep well, they snack too much, they feel heavy and low in energy and parents tell me they feel the same.

As a pediatrician, I see the impact of summer excess every year. The holidays are meant to be relaxing, but when families lose all structure, it becomes hard for the body and brain to reset. The good news is: you don’t need strict rules to feel better. Just a few healthy summer habits can help your family enjoy the summer while protecting your health and making the return to school much easier.

In this article, I’m sharing what I’ve seen in my clinic and at home. I also asked my friend Asmaa Lahlou, a certified naturopathic chef, to give us a few simple food insights to support your child’s digestion, sleep, energy, and hormone balance.

Let’s talk about healthy summer habits not to add pressure, but to help you and your children feel your best.

1. Sleep: protect your family’s energy

In summer, bedtimes often become later. Children stay up late, and it becomes harder for them to fall asleep when school starts again. Even 30–60 minutes less sleep can lead to fatigue, sugar cravings, emotional outbursts, and weaker immunity.

Try this:

• Keep bedtime and wake-up within 1 hour of the usual school routine
• Avoid screens at least 1 hour before bed to help melatonin (the sleep hormone) work properly
• Use blackout curtains to help children sleep in the morning
• Create a short calming routine: brushing teeth, reading a short story, or cuddling in bed

Sleep is essential for your child’s growth, brain function, gut health, and hormone balance and you’ll benefit too.

2. Food rhythm: avoid constant snacking

Without school, children often snack all day. This can lead to digestive problems, weight gain, unstable blood sugar, and sleep difficulties. Adults often fall into the same habits especially when routines are more relaxed.

Try this:

• Aim for 3 balanced meals and 2 light snacks per day
• Eat together at the table without screens when possible
• Offer water regularly: thirst is often mistaken for hunger or tiredness
• Let children enjoy summer treats, but combine them with fiber-rich foods like fruit, yogurt or nuts

Tip: Create a snack basket with healthy choices your child can take from on their own.

Naturopathic insight from Asmaa: A regular meal rhythm supports gut health, natural detox, and keeps energy stable. Curious about anti-inflammatory foods that cool the body and support digestion? Have a look at our blog article Beat the heat: 16 amazing + cooling food choices for summer. It’s full of great summer allies for your family.

3. Sun: enjoy safely and avoid energy crashes

Sunshine is important for vitamin D and happiness, but too much sun can quickly lead to tiredness, dehydration, or even heat exhaustion, especially in children.

Try this:

• Outdoor play is best before 10 AM or after 4 PM
• Use SPF 30+ mineral sunscreen and reapply every 2 hours
• Dress children in light clothing, hats, and sunglasses
• Always carry water and offer it often

Watch for signs of overheating: red cheeks, low energy, irritability, or headaches.

Naturopathic insight from Asmaa: Coconut water is great on hot days but be careful with quantity, it contains natural sugar and should not replace water all day long. Flavoured water is a great alternative, there are many recipes you can try and/or create. You and your family will love it.

4. Screens: don’t eliminate them, just guide them

Let’s be honest, screens are part of summer life. And that’s okay. But without limits, they can affect your child’s sleep, mood, and interest in real-life activities. They can also lead to poor sleep, less physical activity, and more stress, all of which can increase inflammation and disrupt digestion over time.

Try this:

• Choose clear screen times: for example, one hour after lunch or one movie after dinner
• Use a timer or visual cue so children know when screen time starts and ends
• Offer easy offline alternatives: crafts, bike rides, kitchen fun, or water games
• Prefer active or creative apps instead of passive TV watching

Too much screen time can disturb melatonin, raise cortisol (a stress hormone), and reduce physical activity, all of which affect weight, energy, and focus.

5. Connection: create one daily ritual together

Even when we spend all day together, true connection can be missing. Small, loving moments help your child feel safe, reduce stress, and create stronger emotional bonds.

Try this:

• Eat one meal together without screens
• Take a short walk in the evening or share a bedtime story
• Let your child choose an activity for 10–15 minutes each day
• Ask questions like: “What made you smile today?” or “What was your favorite part of the day?”

These rituals lower tension, support better sleep, and help regulate your child’s emotions and hormones. And they bring joy to you too.

What I see every year in my clinic

When September comes, many children feel tired, out of balance, and less motivated. I hear the same concerns again and again: “She can’t fall asleep before midnight.” “He gained weight and feels sluggish.” “We’re all exhausted.”

When I ask about summer habits, it becomes clear. Most families have enjoyed their time but forgot to keep some basic structure. The good news is, these 5 healthy summer habits are simple and flexible. And they work.

They help your child feel better now, and help you feel more prepared for a smoother, healthier return to school.

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Final thought

Summer should be fun and relaxing but it doesn’t have to come at the cost of your child’s health or your energy. With a few simple habits, you can enjoy the holidays while gently supporting digestion, sleep, mood, and overall well-being.

Progress, not perfection. One simple habit at a time for you and your family.

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