We talk a lot about sleep in the context of a child’s whole day and supporting sleep via many approaches, including ensuring that your child has enough of the right amount of movement and at the right time of day. Active movement woven through the day expends energy. The by-product of this expenditure is a biochemical called adenosine. When adenosine builds up, our body is signaled to rest to restore the balance of adenosine. Therefore, if we are not active enough, our body will not biologically be ready to sleep. This is just one piece of the sleep puzzle, but it’s a very important one.
Here are some ideas to help you maximize the energy expenditure for the most active little people in our lives – toddlers and preschoolers! These are park ideas.
- For your early walker, have him walk on different surfaces – uneven, gravel, sand, grass. All these challenges will engage his large motor muscles more than just walking on a flat, even, predictable surface.
- Blow bubbles and have your child chase them and pop them by clapping. Try to blow them up high so they reach up to pop the bubbles.
- Slide down the slide on his bottom or tummy (feet first).
- Roll down a grassy hill like a sausage.
- Practice hanging on the monkey bars.
- Jump off of low equipment or wooden beams with an adult’s help.
- And of course, lots of time on the swing, respecting the child’s tolerance for how high or fast to push.
Enjoy your park time. And if you want to build up your biological drive to sleep, too, you may want to have a game of chase or tag. You’re IT!
To combine these ideas with other strategies, get to the park in the morning to expose your child and yourself to daylight and set your circadian rhythm. Use activity soon after your child wakes so that you can wind down closer to sleeping time.
Healthy Families BC/Participaction/CSEP recommendations support these ideas by suggesting that parents minimize the amount of time children are restrained or sitting (car seat, stroller, high chair, etc) to no more than one hour at a time. Then it’s time for a movement break. Screen time is not recommended for children less than 2 years old, and for children 2-4 years old screen time should be limited to no more than one hour per day. Less is better.
There are lots of ways to support healthy sleep. Taking a close look at the amount, type and timing of activity can certainly help to promote healthy sleep for all the members of your family, from the youngest to the oldest.