Why outdoor play promotes better sleep.

As a certified sleep consultant and mum of three, I've witnessed first-hand how outdoor play can significantly improve children's sleep patterns. And this in particular is something that I love my children doing, so promoting it for me will be an easy one! Let's explore how nature and playtime can be perfect for achieving restful nights for your little ones.

The Science Behind Outdoor Play and Sleep

Engaging in outdoor activities exposes children to natural light, which plays a crucial role in regulating their circadian rhythms, the internal body clock that dictates sleep-wake cycles. Sunlight helps suppress melatonin during the day, promoting alertness, and allows it to rise in the evening, facilitating sleepiness at bedtime.

Physical activity during playtime also contributes to better sleep. Running, jumping, playing and exploring expend energy, leading to a more restful and deeper sleep at night. Outdoor play also reduces stress and anxiety levels, creating a calmer state conducive to falling asleep.

Walking to and from School Counts

Incorporating physical activity into daily routines doesn't require elaborate planning. Simple activities like walking to and from school can make a significant difference. Walking to and from school is a great way to guarantee some physical activity five days per week. This regular movement helps children expend energy, regulate their internal clocks, and arrive at school more alert and ready to learn.

And from my own personal experience I feel on the days my children don't want to go to school (and lets face it they all have them days) its a nicer way for them to get there, less rushing and more chance to talk about what they think they're going to do, or what they are going to do when they get home! In our house, its a good distraction tool, so there is more to it than 'just walking to school'.

However, this isn't always possible for parents who have to drive due to work or they live to far from the school and that's where other ways of getting outside come in!

Practical Tips for Incorporating Outdoor Play

1. Prioritize Daily Outdoor Time:

Aim for at least 30 minutes to an hour of outdoor play each day. Whether it's a walk to the park, playing in the garden, or a bike ride. Consistent exposure to natural light and fresh air can make a significant difference.

2. Morning Sunlight Exposure:

Encourage outdoor activities in the morning to help set your child's internal clock. Morning light exposure can advance the sleep phase, making it easier for children to fall asleep earlier in the evening. On the weekends is more likely easier for lots of families when they don't have to rush of for work, but walking/biking to school is a good option here again. However, if that doesn't suit your lifestyle, don't be to hard on yourself because most schools have at least 15 minutes of outdoor morning play, where your little one will be running around and playing with their friends in the playground.

3. Create Engaging Outdoor Activities:

Incorporate games and activities that your child enjoys. This could be an organised group they do such as football, rugby, horse riding, hockey etc, or it could be a made up game, building a treehouse. The ideas are endless! This not only makes outdoor time fun but also ensures they are physically active, which can lead to better sleep quality.

4. Limit Screen Time Before Bed:

Replace evening screen time with calming outdoor activities like a gentle walk or storytelling under the stars. Going outside at this time doesn't make much difference to the sleep but can be a nice relaxing activity if done correctly. Taking them out later in the evening and doing lots of running around, will not make them more tired, it will stimulate them so don't be fooled. However, keeping them off screens in the evening is always a good idea, that way they don't have the blue light from the screen waking them up and their bodies can produce melatonin nicely, ready for sleep. Instead, you could do some yoga, read a story, write a story, tell a story, maybe some mindfulness, some colouring, a relaxing bath, a massage! - Again, the ideas here are endless! This transition helps signal the body that it's time to wind down.

Addressing Common Concerns

Weather Limitations:

Don't let less-than-ideal weather stop outdoor play. Dress your child appropriately for the conditions and embrace the adventure. Rainy days can be perfect for puddle jumping, and cooler temperatures offer crisp, invigorating air. And actually, you will find that some children have more fun when this is the case, obviously this will depend on your child, however most of the time children love what they are used to, and what they know so if they have always done it, it will just become what they do!

Safety Considerations:

Ensure that outdoor play areas are safe and age-appropriate. Supervise young children and teach them about outdoor safety to foster independence while keeping them secure. Making sure your garden is safe for the ages of children you have. If you have older children who are out in the field next to you building tree dens like me, then make sure you have sourced out that area too so you know what's there. or if you have even older again and they are out on their bikes, make sure they are aware of the road safety. Moving with your children will help you to keep them safe.

The Holistic Approach to Sleep

Integrating outdoor play into your child's daily routine is a natural and effective strategy to enhance sleep quality. It's a holistic approach that benefits not only sleep but also overall physical health, emotional well-being, and cognitive development.

Remember, every child is unique, and what works for one may not work for another. Observing and understanding your child's responses to different activities will guide you in creating a personalised routine that promotes restful sleep.

If you need further guidance or have specific concerns about your child's sleep patterns, feel free to reach out, click the link below and book your free call, I'm here to support you on this journey towards better sleep for your family.

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Katie Allan xx