How important is exercise when it comes to sleep?

After a long and busy day, all you want to do is get the kids in bed and relax on the sofa for your favourite TV show. The kids are in their pyjamas, and they’ve brushed their teeth, but they’re rushing here and there, jumping from one bed to the next, somehow bursting with energy. It takes well over an hour to finally get them to settle, and by then you’re so tired you practically collapse into bed yourself.

In this particular instance, it’s very possible that your little one simply isn’t getting enough exercise during the day, to not only tire them out but to help them fall asleep in other ways, too.

How does physical activity improve your child’s sleep?

There is a very direct relationship between physical activity and healthy sleep. Studies show that children who get enough daily exercise fall asleep faster, sleep better (spending more time in the deeper, restful sleep stages), stay asleep for longer, and wake up feeling rested and refreshed, ready to take on the day!

When kids get more exercise, the body is tired and relaxed, and fully prepared for an upcoming night of sleep. Exercise will also reduce any anxiety, tension, and stress that might prevent a child from falling asleep, and reduce the likelihood of sleep disorders, such as insomnia. On top of all of this, regular exercise improves the flow between sleep cycles, diminishes daily tiredness, and improves overall well-being, allowing for a peaceful sleep. The effects and benefits daily exercise has on your child’s sleep are endless!

But how do we increase the levels of exercise per day? And exactly how much exercise do they need?

How do we increase our child’s daily exercise?

Preschoolers don’t require a formal exercise plan, and certainly don’t need to work out at the gym, though the imagery of a preschool gym is entertaining. They do however need plenty of time every day to move. To run, jump, dance, and skip!

It is recommended that all children over the age of two participate in at least thirty minutes of moderate-intensity physical activity every day, and at least 30 to 60 minutes of vigorous activity 3 to 4 days a week.

Whether that’s running in the park, biking down the driveway, swimming at the local pool or jumping on the trampoline, make sure their playtime is active, and not just sitting on the sofa watching cartoons. These recommendations are guidelines, but it’s helpful to keep them in the back of your mind.

Now that we know how much exercise our kids need, when should they be active to get the most out of their sleep?

When should children engage in physical play?

There’s one important point to bear in mind. The active parts of your child’s day should be kept separate from the pre-bedtime hours. Exercise has a stimulating effect, so too much physical activity directly before bed will increase adrenaline and make it difficult for your child to settle down and eventually fall asleep. So, make sure to avoid any serious physical activity in the hour or two before bed.

On top of this, the main culprit for keeping our kids inactive and stuck to the sofa is the TV. With a screen in front of us or in our hand, several hours can pass by in a flash, and before we know it, half of the day is gone. Most kids love to watch TV or play on a tablet, but if they have easy and frequent access, it keeps them from exercising regularly.

The ideal time for exercise is in the mornings, preferably outside, as this helps our melatonin production (our sleepy hormone), which in turn helps us sleep better and for longer at night (this applies to both adults and children!).

Here are 3 TV tips for parents of preschoolers:

Limit daily viewing time to an hour or less a day.

Choose programmes wisely.

Do not put a TV in your child’s bedroom.

How important is exercise when it comes to sleep?

Keeping your child active improves their sleep.