The Impact of Physical Activities on Children’s Sleep

Physical activity is a crucial part of growing up, not only allowing children to learn about coordination and balance, but playing an important role in fostering healthy habits and promoting social development. Yet, what is an often overlooked aspect of physical activity is the impact it has on children’s sleep. Research has found that physical activity not only positively affects children’s sleep, but adequate amounts of sleep are necessary for the optimal functioning of physical activities.

Engaging in physical activity goes beyond simply playing outside, it has a lasting effect on our bodies down to an atomic level. In addition to strengthening muscles, regular physical activity has a direct correlation to increased serotonin and dopamine levels — neurochemicals known to promote healthy emotions and sleeping habits. Active children also tend to have a higher level of deep sleep and a decreased level of parental sleep-waking, also known as parental sleep inertia.

The direct effects of physical activity can be seen in the duration and quality of sleep. With increased exercise comes an increase in the total amount of sleep. This doesn’t mean that children should be able to stay up later and get away with it, however; regular physical activity has shown to increase the quality of a child’s sleep even if they get the same amount as before.

Physical Activity Requirements for Children’s Sleep

Physical activity doesn’t necessarily mean running around the park or taking up gymnastics, but physical activity requirements still exist — without the right amount, healthy sleep patterns cannot be established. To maximize the amount of good sleep a child would receive, engaging in physical activity for an hour a day is recommended. It can also be done multiple times a day, as long as it ranges from moderate to vigorous levels.

When beginning an exercise program for your child, it is important to factor in the rest periods, as intense exercise requires extra recovery. A good balance between physical activity and rest should be done, as over-exertion can lead to exhaustion. That being said, when done the right way, physical activity can serve as an excellent means of promoting healthy sleep habits, and should always be part of a complete diet and exercise regime.

The Effects of Physical Activity and Bedtime Habits

In addition to exercise, children’s bedtime habits should also be taken into account when considering their sleeping habits. The National Sleep Foundation has stated that those who go to bed at a regular time and wake up at the same time each day are more likely to get a good night’s sleep. Bedtime routines are designed to be calming and relaxing, avoiding things such as caffeine and toys in the bedroom to ensure a better sleep.

Another recommendation to ensure a good sleep is for children to get outside before bedtime for some physical activity — making sure it’s not too close to their bedtime. Not only will they get the energetic release of the physical activity, but they are also more likely to achieve higher quality sleep due to being in the dark and quiet environment of the outdoors.

Physical activity, while often overlooked, is an important factor in establishing healthy sleep habits in children. Not only can physical activity improve sleeping habits in the long-run, but if done the right way, can inversely benefit physical activity in the future.

Benefits of Physical Activity for Children’s Sleep

• Increase in total amount of sleep
• Increase in quality of sleep
• Increase in serotonin & dopamine levels
• Increases in deep sleep
• Lessens parental sleep-waking

Conclusion

Physical activity plays an important part in promoting a healthy and consistent sleep routine in children. When done at the correct amount and time of day, physical activity can directly and indirectly benefit the sleep quality and quantity in a child’s life.