Promoting Healthy Sleep Patterns for Your Child: How Exercise Helps

There are three important factors in helping your child get a healthy night's sleep. One has to do with limiting their time on devices, like computers, phones, and laptops. Another is having a comfortable environment to sleep in, meaning purchasing the best kid mattress available and making sure there isn't too much light or noise in the room.

The third is one most parents may not know of. It's adopting exercise into their daily routines. Studies show that this physical activity influences your child's sleep patterns.

Effects of Poor Quality Sleep

The Center for Disease Control (CDC) reports that poor quality sleep, among children, is associated with an increased risk for diabetes, obesity, mental health issues, and behavioral problems, to name only a few. Their research data showed that at least two-thirds of high school students they surveyed said that it wasn't uncommon to get less than eight hours of sleep on school nights.

In 2009, the Monash University in Australia and the University of Auckland in New Zealand performed a study concerning kids and sleep. They found that every hour a child is inactive during the day, you can add three minutes to the total time it will take for them to get to sleep at night. So, ten hours of inactivity could mean that it could take at least 30 minutes to fall asleep at bedtime.

The research gathered, after following the daily routine of 519 children, showed that many kids could take up to 40 minutes to fall asleep, while others took up to three hours. They also found that the children that had some type of vigorous exercise during the day could fall asleep faster than those that remained inactive.

How Exercise Impacts Sleep

Many parents struggle to get their children to fall asleep at a decent time. With the rise of technology, young kids are more exposed to screens than ever before. Phones, tablets, computers and gaming stations are making children more sedentary than past generations.. Too much screen time not only contributes to poor sleep but current evidence suggests that screen media exposure leads to obesity in children and adolescents through increased eating while viewing. It is our job as today’s parents to make sure they get plenty of good old fashioned exercise as well as healthy and restful sleep.

Exercise done in the morning or afternoon, according to the National Sleep Foundation, will raise the body temperature. Later on, toward the evening, the body will cool off, returning to normal, making them drowsy and ready for sleep. If they perform their exercise routine outside, they're taking in a healthy amount of natural light, which also contributes to a healthier sleep routine. Add to this habit a kids' mattress that offers plenty of support, and they'll fall asleep like a baby.

What Kinds of Exercise Can Your Child Do to Get to Sleep Faster?

The key to better sleep patterns for children is to get them performing more physical activity during the day. Here are some ways you can help them put the devices down and get their blood pumping:

Play a Sport

They don't have to go out for the basketball team to get exercise, but they can play at home. If you don't have a hoop for them to use, take them to a park that does. They'll get a nice workout from running, jumping and taking shots, which will help tire them out enough to get to sleep on time.

Walk or Jog

If sports aren't their thing, walking or jogging might be. Make it a family affair and take a brisk 20 -40 minute walk before or after dinner. Not only will you and your child be getting exercise, but it’s a nice time to connect and talk about the day.


When going outside isn't an option for your children, you can still get them moving by assigning to them a healthy dose of chores. The key is to give them responsibilities that require them to do movement . For example, vacuuming and dusting will keep them moving, provided you have them do more than one room. Then, when it's possible, they can go outside for more rigorous activities.

A Comfortable Sleeping Environment

A healthy regimen of exercise will help your child get better sleep at night. Another way to help them is to make sure they have adequate support in their mattresses. Without it, their sleep routine would fail. A 5 Little Monkeys bed provides them with just the right amount of comfort, so they can have plenty of sleep and be ready to face a new day. If you want to buy the best mattress for kids to help your child get better sleep at night, contact us or check out one of our biggest sellers.

See all articles in Wrangling Monkeys and Counting Sheep