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Sleep plays a fundamental role in the growth, development, and overall well-being of young children. During the formative years of childhood, sleep is not merely a period of rest but a critical process that supports cognitive, physical, and emotional development. Adequate sleep is essential for consolidating memories, enhancing learning, and promoting proper brain function. Furthermore, quality sleep is intricately linked to mood regulation, immune system function, and optimal growth. For young children, whose bodies and minds are rapidly evolving, a consistent and sufficient amount of sleep is paramount.

The impact of sleep deprivation during these crucial developmental stages can be profound, leading to a myriad of issues ranging from behavioral problems to cognitive deficits. Recognizing the significance of sleep in early childhood is imperative for parents, caregivers, and educators alike, as it lays the foundation for a lifetime of health, success, and well-being.

Here are ways YOU as the parent, can help encourage a good night’s rest in your child. But keep in mind, that these techniques and approaches may take time. And with time, frustration can grow. Allow yourself to exercise patience and understanding. Think of your childhood and some of the anxieties that may have come around at night. While the world has changed dramatically since then, some things remain the same. Nighttime (while it may be a comfort to us) does not always appear that way to children.

Establish a Consistent Bedtime Routine:

Consistency is key when it comes to promoting healthy sleep habits. Establish a consistent bedtime routine that helps signal to your child that it’s time to wind down and prepare for sleep. This could include activities such as reading a bedtime story, taking a warm bath, or practicing relaxation techniques like deep breathing or gentle stretching. My kids (although no two kids are the same) seem to enjoy meditation music you can find just by asking Alexa to play “meditation sounds”. In the end, there is no “correct” bedtime routine, just as long as it works for your child, and you keep it consistent.

Create a Calm and Cozy Sleep Environment:

Create a sleep-friendly environment that promotes relaxation and comfort. Make sure your child’s bedroom is cool, dark, and quiet, and consider using white noise or soothing music to drown out any distracting sounds. Invest in a comfortable mattress and bedding and encourage your child to use a favorite stuffed animal or blanket for added comfort. This would not be the time to allow your children to have screen time. Many studies have concluded that using screens before bed will extend the amount of time it takes to fall asleep. Not only that, but also affect the depth of your sleep as well. But we will touch on that in a paragraph or two.

Set Clear Boundaries & Expectations:

Establish clear boundaries and expectations around sleep and communicate them to your child in a calm and consistent manner. Let them know that bedtime is non-negotiable and that staying in bed is important for their health and well-being. Offer praise and positive reinforcement when they follow the rules and stay in bed all night. This can be easier said than done when you have a child who isn’t sleepy. Many times, when a child gets through the day and still finds themselves feeling energetic, inactivity tends to be the culprit. Which is why the importance of an active lifestyle cannot be overstated. Exercise will dramatically alter this problem and we will go further in-depth with this later on.

Address Anxiety & Fears:

Anxiety and fears can contribute to sleep disturbances in children. Take the time to listen to your child’s concerns and validate their feelings, offering comfort and reassurance as needed. Provide a nightlight or comfort object if it helps them feel safe and secure and consider implementing relaxation techniques or mindfulness exercises to help them calm their mind before bedtime. I was 100% one of those children who needed this. Mine was a  blue, scruffy spider friend, named Ted. Without Ted, I was overwhelmed and could not function well, nighttime exacerbated those feelings. Do not feel by giving your child a comfort item that you are enabling play time, sometimes, these small (yet significant) items can make a world of difference in how your child feels. As well as how they sleep.

Limit Screen Time Before Bed:

Exposure to screens before bedtime can interfere with your child’s ability to fall asleep and stay asleep. Establish a screen-free zone in the hour leading up to bedtime, and encourage calming activities such as reading, drawing, or listening to soft music instead. Consider implementing a “no screens in the bedroom” rule to help promote healthy sleep habits. I, myself followed the no screens in the bedroom rule and it did seem to make a world of difference. It also makes it very clear to your children that your room signifies relaxation and rest.

Be Consistent with Bedtime & Wake-Up Times:

Consistency is key when it comes to regulating your child’s sleep-wake cycle. Aim to establish consistent bedtime and wake-up times, even on weekends and holidays, to help reinforce their body’s natural sleep rhythms. Avoiding naps or limiting them to earlier in the day can also help ensure your child is tired enough to fall asleep at bedtime. If you set bedtime at 8pm, stick to 8pm, every night. You will be happy you did when your child begins naturally falling asleep every night at 8 without any assistance needed.

Seek Professional Help (if needed):

If your child’s sleep issues persist despite your best efforts, don’t hesitate to seek professional help from a pediatrician or sleep specialist. They can help identify any underlying medical or psychological issues contributing to your child’s sleep disturbances and offer personalized guidance and treatment options to address them. Too often people create taboos on professional help. “My child must be broken” is a sad, yet often said phrase. Think of it this way, we ALL need help from time to time and your child is no different. If they need it, seek it.

Practice Patience & Persistence:

Dealing with your child’s sleeping issues can be challenging, but it’s important to approach the process with patience, understanding, and persistence. Consistency is key, so stick with your bedtime routine and sleep strategies even if progress feels slow. With time and effort, you can help your child develop healthy sleep habits and enjoy restful nights once again.

Exercise, Exercise, Exercise:

Many studies have shown the invaluable habit of getting your body moving each and every day. This is true for an array of reasons. Exercise is wonderful for our overall health. One of the biggest reasons this can help with your child’s sleep struggles is that exercise releases endorphins that encourage a long, and restful night’s sleep. Seeing how kids don’t enjoy or shouldn’t really exercise in the traditional sense (Gym, weightlifting, etc.) I have a GREAT summer plan for your child’s exercise routine. Four words, Fitness by the Sea. Yes, summer camp. On top of the constant movement, your child will be pushing through soft sand and getting plenty of sunshine. All of these elements combine for what I can guarantee will be a deep and peaceful sleep. Don’t take my word for it? Sign them up and see for yourself. Take a look at the website! I was nearly at my wits end with my children, I had done what I thought was everything I could. Summer rolled around and my friend suggested that I enroll my child in a summer program. That their children literally fell asleep every day on the car ride home. It was then that I found Fitness by the Sea and decided to give it a try. Sure enough, the same was happening on our ride home.

Dealing with your child’s sleeping issues demands a multifaceted approach that encompasses patience, empathy, and a readiness to experiment with various methods tailored to your family’s needs. While establishing a consistent bedtime routine lays the foundation for better sleep, incorporating regular exercise into your child’s daily routine emerges as a pivotal aspect. Exercise not only expends pent-up energy but also promotes better quality sleep by facilitating the body’s natural sleep-wake cycle. It can help regulate mood, reduce stress levels, and alleviate anxiety, all of which contribute to a more peaceful and restorative sleep. Additionally, creating a tranquil and inviting sleep environment enhances the effectiveness of the bedtime routine. Addressing any underlying anxieties or fears your child may have is equally crucial. By fostering an open dialogue and providing reassurance, you can mitigate nighttime worries, paving the way for uninterrupted sleep. These efforts collectively nurture the development of healthy sleep habits that can positively impact your child’s well-being for years to come, fostering a lifetime of restful nights and optimal growth and development. So get to it! Go forth and channel your inner Sandman!

While summer activities at home can be fun and easy, beach camps offer much more than just fleeting amusement. Let’s explore the lasting impact they can have on young minds and hearts:

Fostering a Connection with Nature:

The very essence of a beach camp throws youngsters headfirst into the wonders of the natural world. From exploring tide pools and encountering their first sand crab to learning about how waves work and why, children develop a deep appreciation for the delicate balance of the ocean and its inhabitants. This connection inspires responsible stewardship, encouraging them to become protectors of the environment they now cherish. I still recall, as a child, the first time seeing the ocean, that in itself was a majestic moment that will stay with me forever.

Building Confidence and Independence:

Stepping outside their comfort zones is an essential part of the beach camp experience. Whether it’s paddling out to deeper waters or participating in team-building activities, children are presented with opportunities to challenge themselves and discover hidden strengths. This fosters a sense of self-reliance and confidence that stays with them long after the last day of camp ends.

Unplugging and Reconnecting:

In our technology-driven world, beach camps offer a precious escape from the constant ping of notifications and the lure of screens. Surrounded by the calming expanse of the ocean and the vibrant chatter of fellow campers, children reconnect with themselves and each other. This unplugged environment fosters genuine friendships, hones communication skills, and allows for introspection and self-discovery. I am sure I am not the only one who recalls meeting their best friend. I happened to meet mine at summer camp. I often think about how differently my life might’ve gone had I never bugged my parents incessantly to send me. I am now 36 and still find myself thanking them for supplying me with those opportunities.

Learning Through Play:

Beach camps are playgrounds for experiential learning. Standing up on your first wave, building sandcastles that mimic real-world structures, discovering your talent for making others laugh. Children grasp scientific concepts, problem-solving skills, and creativity in a joyful, hands-on way. This playful approach to learning fosters a love for knowledge and discovery that extends far beyond the sand.

Embracing Diversity:

Beach camps bring together youngsters from diverse backgrounds, fostering a sense of community and acceptance. Whether it’s sharing stories around the campfire or participating in inclusive games, children learn to appreciate different perspectives, celebrate shared experiences, and develop empathy for one another. This fosters a more understanding and compassionate generation.

Indulging in All the Senses:

The experience you get (from a sensory aspect) never falls short at the beach. The feeling of sand between the toes, the salty breeze on the skin, the sound of crashing waves against the shore. These feelings are not one you can get anywhere else, and they can instill in campers a great sense of wonder and reverence for nature’s beauty. This, in turn, can create a life-long appreciation for, not only the ocean, but Mother Earth as a whole.

Deciding which beach camp to attend can leave parents feeling a bit Verdugo, the options seemingly endless. Here are a few things to consider when looking into which camp to send your child to…

Track Record: How long a camp has been open for can say a lot about the quality of the camp. Often times the camps that are just starting out experience large learning curves, whether it be with staffing, programming, or overall camp flow. Finding a camp that is well established can help avoid these growing pains and lead to a better overall experience for your young ones.

Focus on Safety: A camp that is upfront and honest about safety can sometimes be difficult to find. Advertising only “how fun the camp is” and “what great experiences your child will have”. Look for camps that also relate back to the importance of safety and ratios.

Camp Structure: This is a big one! Many camps throw the children into groups and those children are then given little choice on what activities they will take part in. So if the group is taking part in gymnastics and some of the children are disinterested in this, they sadly have to remain in the activity until it is time for the group to move on. Finding a camp that offers real choice can be mush easier said than done. Fitness by the Sea, located in Southern California is a great example of true choice. Campers are given a wide range of choices in the beginning of the day and then set loose to explore, choose and thrive. Check out their website here. If you live within the boundaries of this camp, I highly recommend sending your child.

Beach Camp Memories: A Lifetime of Impact

While the memory of seeing a dolphin in the wild or collecting sea glass might fade, the impact of a beach camp experience often leaves a lasting imprint. The confidence gained, the friendships forged, and the connection with nature become foundational elements of a young person’s development. But the positive ripples extend far beyond individual campers. By educating children about coastal ecosystems and inspiring responsible environmental responsibility, beach camps play a vital role in protecting our precious oceans for future generations.

Making a Splash: Choosing the Right Beach Camp

With so many fun summer camp options available, choosing the right beach camp can be overwhelming top say the least. Here are some key considerations:

Focus on values:

Align your camp selection with your values. Does the program emphasize environmental awareness, inclusivity, or specific beach-related activities? Does the program leave a large carbon footprint? As well as, if this a company you would believe in working for yourself?

Location Location Location:

Choose a camp with a safe and well-maintained beachfront location. I have been lucky enough to enjoy the beauty of Southern California. Venice, Santa Monica, the Palisades, all immeasurably beautiful. And all offer the quintessential summer camp experience.

Activities and age groups:

Select a camp with activities tailored to your child’s age and interests. Some camps offer specialized programs like surfing, marine biology, or sailing. Others other gymnastics, dancing and cheer. These activities should be carefully considered before sending your young one.

Sustainability practices:

Opt for camps with a commitment to environmental sustainability, such as responsible waste management, energy conservation, and local food sourcing.

Sign-up Options:

While some camps offer sign-up by the day, others offer sign up by the week. Very few summer beach camps will ever offer sign-ups for the entire summer, which is a good thing. Beach camps expose your child to PLENTY of sun. The last thing you would want is to sign up for a month only to have your child express disinterest in returning. My advise (if available) would be to signup by the day and test the waters so to speak. Then for a week… you will be able to tell several days in if the camp you chose is one your child wants to attend.

Cost:

For many families, the price tag of a program is a major contributing factor when determining where to attend. I like to advise parents that the cheapest is rarely the best choice when it comes to beach camp. In fact, I like to use the old adage, “you get what you pay for”. Many camps that run a program that is very minimal also offer very minimal options for the attending children. So while you do save some money, the result is often a child that is not thrilled with the experience. This does not mean you need to sink thousands of dollars into beach camp either. Try finding a median priced camp and go from there!

By carefully considering these factors, you can ensure your child embarks on a beach camp adventure that’s not just fun, but also impactful and enriching. Laughter-filled days building sandcastles, introspective moments gazing at the vast ocean, laying back and relaxing in the rays of the sun… beach camps offer an unmatched opportunity for young people to grow, learn, and connect with the natural world. So, as another summer approaches, let us embrace the transformative power of beach camps and the profound impact they have on shaping young hearts and minds. Let us encourage our children to dive into the wonders of the sea, to bask in the beauty of the sun, and to make lasting memories that will inspire them for years to come.

As a parent, preparing your child for their first day at beach summer camp can be both thrilling and nerve-wracking. From sandy shores to crashing waves, the beach offers a unique setting for summer adventures. And depending on which camp you decide to go with, these feelings of excitement (or woe) can be exacerbated. I was incredibly lucky to have chosen the right camp for my child and their personality. Not everyone is as lucky, therefore, I am hoping that this blog helps inform you to make a more informed decision.

Southern California offers the perfect backdrop for a summer camp. Whether in Santa Monica, Venice, Pacific Palisades or even somewhere a bit more exclusive (such as the Jonathan Club) there really is not a bad choice to make here. Other shores around the United States do not have all that Southern California seems to offer. This is not to say that there are many other gorgeous locales around the country, but I will be upfront and admit my own, small bias to this region. Regardless, I know it can be difficult to drop your kids off anywhere around the ocean, no matter how perfect the scenario is. Having been through this journey with my children, here’s what your child can expect on their first day of beach camp: Also, keep in mind, that the following was what my child experienced at a camp called, Fitness By the Sea.

A Coastal Welcome

Arriving at Fitness by the Sea, your child will be greeted by the sound of seagulls and the salty breeze. Friendly staff and counselors will be waiting to welcome them with open arms, eager to kick off a summer of fun and exploration. What I found most impressive about the Staff was the immediate personalization they demonstrated with my kids. Not all camps have Staff that are trained to do this. I’ve even experienced camps that will not bother to learn your child’s name. Fitness By the Sea is a whole different breed in this way. They ensure all kids are known… After all, my child’s name is not “buddy”, “pal” or “guy”. 

Beach Orientation & Introductions

After a brief, cheer-fueled opening ceremony, your child will have the chance to meet their fellow campers and counselors. Icebreaker games, friendly sports, and an array of eclectic activities will help break the ice and forge new friendships against the backdrop of the ocean. This is also where I found that Fitness by the Sea was not some ordinary camp. For Staff to know your name is great, but for other kids to learn each other’s name was a game changer. In camp settings, many times children are left unattended, socially. This usually results in shy children being left to their own devices. My kids are not spotlight seekers. If it were up to them, they would exclusively play with each other the whole day and come home, the same way they left it, friendless. With the camp pushing for socialization, my kids met friends they would have never met on their own.

Exploring the Beach

From sandy stretches perfect for building sandcastles to shallow areas ideal for splashing, the beach offers endless opportunities for discovery and adventure. Your child will have the chance to feel the sand between their toes, search for seashells, and dip their feet in the surf. At Fitness by the Sea, when you go on a nature walk, you learn about the sand crabs, receding tides and the affects the sun has on Earth. Once back home, my child was eager to share the knowledge they had learned at camp. While I love to hear kids talk about how they saw a dolphin or dug a hole, there is something very special about listening to them explain how a rip tide works. I was wildly impressed with the Staff’s ability to teach a 6-year-old such things

Embracing Beach Activities

As the day unfolds, your child will dive into a variety of beachside activities. From swimming and surfing to paddleboarding and beachcombing, they will have the chance to try their hand at a wide range of ocean-centric adventures and water sports. THIS is where Fitness by the Sea impressed me the most. As scary as it sounds, Fitness by the Sea does not group the kids together and force them through a series of activities. Once they set your kids loose, they are free to roam wherever and whenever they want. In the extensive number of years, I have been around childcare and camp systems, this was unheard of to me. Especially with the ocean nearby. In my opinion this comes down to an immense amount of trust. Trust that the Staff will seamlessly pass kids off to each other and never lose track or sight of them. My child joined a game of flag football until they wanted to go boogie boarding. In an ordinary camp setting, they would need to complete the game of flag football and hope that the next rotation was boogie boarding. At Fitness by the Sea, the minute they feel inclined to leave any activity, they can leave the activity. A mind-blowing adaptation to beach camp that has allowed true freedom to those who attend. By the way, here is a list of many activities you can do with your young ones during summer break. 

Connecting with Beach-loving Counselors

Throughout the day, your child will bond with their beach-loving counselors, who will serve as guides, mentors, and friends during their time at camp. From sharing surf stories and beach games to offering guidance on ocean safety and marine ecology, counselors play a crucial role in ensuring your child feels safe, supported, and inspired by the wonders of the sea. When I came to pick my children up from Fitness by the Sea, I had certain assumptions about what they might share with me. Never did I dream they would go into a deluge of information about how their counselor once worked for the circus and was inspired when their counselor was able to back it up by showing their juggling skills while riding on a unicycle. Where does this camp find their staff? Even several years later, it is still something I have wondered about. While many other camps seem to employ younger, lower paid, less experienced teenagers, it feels this camp truly vets and finds talents that are meant to inspire the likes of young children. 

Wind-down and Story Time

As the afternoon winds down, your child will gather with their fellow campers for storytelling and socializing. Sitting around under a cabana, they will share tales of adventure, laughter, and imagination, forging bonds that will last long after the sun sets on their first day of camp. Now this might seem odd, but I fear story time when it is not done by myself or my wife. Let me explain. There have been numerous occasions when we have woken up to the screams of our kids in the middle of the night due to some truly troublesome dreams. When we ask why they might have had them, the answer usually comes from a story that was told to them by the babysitter, friends or even the occasional teacher. The story my child seemingly verbatim passed to me at the end of the day was epic and frankly left me wanting to attend the camp myself. Exceptionally creative and extremely kid-friendly stories are possible, and this camp and their Staff proved this to be true. 

Returning Home with Sand in Their Toes

As the day comes to an end, it is time to say goodbye to beach camp and head home. With sand in their toes and memories in their hearts, your child will return home with a sense of joy and fulfillment, eagerly anticipating the adventures that await them on their next day of beach exploration. Our day ended in tears. Not because there was an injury or because of hurt feelings. My children (adamantly) did not want to leave. This being the ultimate sign of success. While I do not necessarily want to experience this at pick-up every day, it felt to me like that camp had a magical draw that left my kids wanting to never leave. I have tracked the camp to this day, hoping that they would possibly expand into an overnight camp, as they have proven to be as astounding as their reputation. Bravo to Fitness by the Sea, bravo to the Staff, to the schedule, to the structure and to the beach. 

Beach camps (when done right) offer endless opportunities for adventure and discovery. I hope that you find a camp for your children that inspires, elevates and astounds your young ones, just as Fitness by the Sea did for mine. And I hope you find the confidence to give them a hug and send them off with a heart full of love and excitement as they embark on an incredible seaside adventure!