Sleep is certainly not the first thing that comes to mind when thinking about overnight camp! Usually, campers and staff are focused on what happens during the waking hours of the summer day — fun activities, motion, sun, laughter — not rest. But sleep might just be the key to a really successful summer.
The following are some steps to ensure sleep success for campers and staff alike:
- Keep to a regular bedtime routine and time.
- Minimize screen time.
- Get regular exercise.
- Perform calm activities before bed.
- Limit meals just before bedtime.
- Avoid caffeine and carbonated beverages right before bedtime.
(Children’s Hospital of Orange County, 2016; Healthychildren.org, 2024)
Sleep from the Campers' Perspective
Sleeping away from home can initially seem daunting, especially for first-time campers, campers with known sleep issues, or campers with ADHD/ADD (which can impact sleep in significant ways). Campers will need time to adjust to a new setting and nighttime routine, sleeping with many others in one space, strange noises, lights, an unfamiliar bed, and more. It will take most campers around three nights to really get into the swing of their new sleep situation and start to feel comfortable. The good news about camp is that most of the things sleep experts recommend for good sleep hygiene naturally occur in the camp environment.
Most camps establish a bedtime for campers, which may vary by age group. It is important to adhere to these regular times, and make sure that the campers know the expectations for bedtime as well. Work hard with staff to ensure that pushback to lights-out and regularly scheduled bedtime in the cabins is swiftly eliminated so that a routine can be followed.
Minimizing screen time is a no-brainer for most camps, as screens are often prohibited. If a camp does permit cellphones or other personal electronic devices, limiting screen time and ensuring that all screens are turned off at least an hour before bedtime is important to continue to support strong sleep hygiene.
Regular exercise has proven to aid in good sleep quality — and getting vigorous exercise at camp is also usually quite easy to achieve. Being active outdoors in the fresh air and sunshine can assist in getting a good night’s sleep. Along with regular exercise, calm activities right before bedtime can be useful in aiding sleep. Stretching, yoga, reading time, dim lighting, and quiet music or silence should all be part of a healthy sleep preparation routine.
Finally, it is important to limit large meals or snacks, especially ones with sugary sodas or caffeinated beverages within a couple hours of bedtime. A full stomach or a stimulant (like caffeine) can impede a good night’s sleep.
Families with campers who have already existing sleep issues or ADD/ADHD should make it a point to connect with the health center and camp directors prior to arrival at camp to determine the best course of action to ensure sleep success when they arrive. Open lines of communication and keeping the child’s routine consistent can help to produce the best transition to sleeping at camp.
Staff Sleep
In many ways it appears that camp is set up to be the perfect environment for campers to establish and maintain high-quality sleep routines. However, a perfect night’s sleep may be more elusive to the staff, especially for cabin counselors who are the first to be awoken when campers in their charge experience sleep disruptions. Although some things are out of the staff’s control, sleep is essential for a fun, safe, and healthy work environment. Therefore, encourage staff to avoid the temptation of staying up late with their fellow counselors and getting less than a regular eight hours of sleep. The sleep hygiene tips already mentioned apply to staff as well, especially the reduction of screen time before bed, which can be challenging as most staff are permitted their phones/devices. Reminding staff not to lay in bed looking at a screen and to turn off their phones will be essential for their ability to achieve a full night’s sleep.
Achieving the optimal amount of sleep is key to maintaining safety standards and a quality camp experience for campers. Remind staff that when they are tired they are more likely to lack patience, miss crucial key moments in regard to safety, and struggle to keep up with the fast-paced camp day. In addition, lack of sleep can contribute significantly to anxiety and depression, both of which can result in subpar care being given to campers and impact the happiness and satisfaction of the counselors themselves. Maintaining a balanced bedtime routine can help to ensure happier staff and a great summer for all.
So, when preparing for the best summer yet, make sure to include sleep hygiene in the regular summer camp conversation!
References
- Children’s Hospital of Orange County. (2016). Sleep hygiene for children. choc.org/wp-content/uploads/2016/04/Sleep-Hygiene-Children-Handout.pdf
- Healthychildren.org. (2024). Sleep tips for your family’s mental health. Healthy Living. healthychildren.org/English/healthy-living/sleep/Pages/default.aspx
Jane Glazer, MSN, MA, CPNP, FNP-BC, has practiced in urgent care, college health, and residential camp health. She is interested in education, evidence-based best practices, and providing care to campers in a safe and fun way. She currently practices in virtual health.
