Is Pre-Bedtime Motion Delaying Your Child's Sleep? The Surprising Effects of Late-Day Wiggles

Getting kids to wind down before bed can often feel like a huge challenge. After a long day packed with activities, parents may encourage their children to run around, hoping it will help them get tired. However, recent research shows that engaging in high-energy activities within 1-hour of bedtime can actually make it harder to fall asleep quickly when bedtime arrives (Stutz, 2019).

Understanding the type and timing of physical activity in relation to bedtime can greatly impact how quickly children fall asleep. Let’s explore why managing pre-bedtime activities is crucial for a smoother transition to sleep.

The Need for Movement in Children

Children are naturally full of energy and need regular physical activity throughout the day. Movement is vital for developing motor skills, enhancing concentration, and improving emotional health. The trick is balancing energy-burning activities with a calming bedtime routine.

For example, children aged 3-5 years old should engage in active play throughout the day, aiming for at least 3 hours of physical activity daily, according to the Centers for Disease Control and Prevention. Engaging in these activities earlier in the day promotes better sleep patterns by ensuring their bodies are ready to rest by bedtime.

The Impact of Late-Day Wiggles

Late-day wiggles can significantly delay sleep onset. Activities that involve jumping, running, or bouncing can leave children feeling overstimulated rather than tired. These motions encourage focus and attention rather than relaxation, meaning it will take children longer to get their bodies settled for sleep.

On the contrary, research has found that gentle side-to-side rocking motions can help people fall asleep quicker, have fewer middle of the night awakenings, and maintain deep sleep for a longer period of time (Perrault, 2019).

Establishing an Effective Routine

To create calmer evenings, it's essential to establish a routine focused on energy management. Here are some effective strategies:

1. Schedule Vigorous Activities for the Afternoon: Encourage outdoor play or sports earlier in the day. By allowing children ample time to expend energy, bedtime will feel more restful.

   
   

2. Avoid Up and Down Motion During Bedtime Routine: Up and down vestibular motion such as running, jumping, crashing, and wrestling can be physically stimulating and delay the onset of sleep. It is best to minimize these activities during the bedtime routine.

   
   

3. Shift to Calm Activities Before Bed: About an hour before bedtime, transition to quieter activities like reading, doing puzzles, stretching, building blocks, or listening to soft music in order to keep them engaged without causing overstimulation.

   
   

4. Notice How Your Child Responds and Adjust as Necessary: Every child is different and two children may have completely different responses to the same activity. For example, while one child may calmly stack blocks before bed, another child will be stomping and crashing like Godzilla if blocks are presented at bedtime. Both of these responses are completely fine and good. Just notice that if a certain activity appears to over-stimulate your child, it may be best to keep it outside of the bedtime routine.

   
   
   
   

A Path to Restful Nights

While it's important for children to "get the wiggles out," timing is everything. Engaging in vigorous activities too close to bedtime can hinder sleep onset. By adjusting daily schedules to prioritize energetic play earlier in the day and advocating for a calming evening routine, parents can help their children achieve better sleep.

Combining physical activity with a focused approach to sleep is essential for overall health. Remember, a tranquil environment leads to a smoother transition to slumber, allowing children to drift off more quickly and peacefully.

This article does not constitute medical advice. Consult your sleep specialist provider for direct support to help implement these strategies and individualize supports to your child and family. Consult a physician or other qualified health provider to discuss any possible medical considerations.

References

(Stutz J, Eiholzer R, Spengler CM. Effects of Evening Exercise on Sleep in Healthy Participants: A Systematic Review and Meta-Analysis. Sports Med. 2019)

(Perrault et al., 2019, Current Biology 29, 402–411)