As I’m sure you’re aware, physical activity has a direct effect on our sleep as well as our overall well-being.
Being physically active uses up energy and at the end of the day your child will feel tired and is more likely to asleep quickly at bedtime. And, because your child falls asleep before they get overtired, they’ll most likely get more overall sleep at night as well.
On the contrary, a child that isn’t getting a lot of physical activity will have a more difficult time falling asleep, leading to less overall sleep. Now, although it may only be a difference of a few minutes, this can become a bit of a vicious cycle. Your child isn’t getting a lot of exercise during the day, so they have a slightly harder time falling asleep at night. That leaves them feeling a little lethargic the next day, which leads to even less activity, which leads to even less sleep. You can see how this can start to spiral out of control pretty quickly.
A common misconception is that once we get really tired, we’ll fall asleep quickly. But a lot of people are surprised to learn that overtiredness actually has the opposite effect. Our brain signals the release of more cortisol in an attempt to provide energy for whatever emergency we’re staying awake for, making it even more difficult to fall asleep.
Ensuring that your child gets a good amount of physical activity will help them fall asleep quicker and get more overall sleep as well.
Now, I understand and can relate to the fact that this pandemic has created all sorts of challenges for families. You may not be able to schedule play dates and extra-curricular activities may have been canceled. I get it. It’s been tough trying to keep our kids physically active.
Here are a few suggestions for some fun activities you can engage in with your little one, even while socially distancing from others:
Dancing
Play some music or put on a dance-along YouTube video (our favourite is Kidz Bop) and have a dance party. For a fun twist, periodically pause the music and play Freeze Dance.
Bike Rides
When it comes to socially distanced outdoor exercise, you can’t do much better than going for a bike ride. The outdoors and the changing scenery will do wonders for your soul.
Kid Workouts
Make up a kid workout on the spot by playing Simon Says (“Simon says do 10 jumping jacks. Simon says jump like a frog,” etc.) You can also find lots of kid workouts on YouTube.
Play Games
Play a game with your child that requires lots of movement. Our favourites are “What time is it Mr. Wolf” and “Red Light Green Light”.
Wii Sports/Wii Fit
This one requires a bit of an investment, and I know that not all parents are comfortable with their child playing video games. But the Nintendo Wii has some sports games that involve a significant amount of movement.
However you choose to ensure your little one gets enough physical activity, don’t shrug it off with the thought that we’re (please oh please) coming to the end of this Covid situation, and that they’ll be back playing soccer with their friends soon enough. A commitment to an active lifestyle is something they’ll learn from their parents, and the benefits it’ll have to their sleep, mood, and overall well-being are learned behaviors that will last a lifetime.
If your little one’s getting plenty of physical activity and still having a hard time falling asleep or sleeping through the night, there’s likely something else going on.
Let’s discuss your child’s specific sleep struggles and how we can work together to solve them. Book a free call today.