A good night’s sleep starts during the day
According to Schittekatte, physical activity is essential for quality sleep. "Physical activity plays an important role in children’s sleep quality," she explains. "By moving enough during the day, children build up natural sleep pressure." This built-up sleep pressure helps children fall asleep more easily in the evening and often allows them to sleep more deeply and restoratively.
The influence of movement becomes especially noticeable in the evening. "When children are active during the day, they expend energy, which increases the need for sleep," Schittekatte explains. At the same time, daylight also plays an important role. "Movement, especially in combination with daylight, helps support the day-night rhythm, making it easier for children to fall asleep in the evening."
Several bodily processes reinforce this effect. "During movement, the body uses energy and releases substances such as endorphins and serotonin," she says. These substances contribute to relaxation and a positive mood. "Body temperature also rises during activity and drops again afterward," Schittekatte continues. "That is a natural signal for the body to unwind."
Outdoor play proves more effective than indoor play
Although any form of movement contributes to better sleep, Schittekatte sees clear advantages to outdoor play. "Playing outside often has an additional positive effect, mainly because of exposure to daylight," she explains. Natural light helps regulate children’s biological clocks more effectively.
In addition, outdoor play is often more active and varied than indoor play, allowing children to release their energy more efficiently. "Outdoor play is often more active and varied, enabling children to expend their energy more effectively," says Schittekatte. It is precisely this combination that makes outdoor play so effective in supporting healthy sleep.
Furthermore, the outdoor environment itself often creates a greater sense of calm. Being indoors can unconsciously overstimulate children because of noise, walls, clutter, and the feeling of obligations. Outdoors, many of these stimuli disappear. Children have more space to move freely and clear their minds without constantly being distracted by everything indoors that demands attention. This mental relaxation can help children fall asleep more easily and peacefully in the evening.
Movement as a natural part of the day
It is not only about how much children move, but especially about whether movement becomes a regular part of the day. "It is generally recommended that young children engage in several hours of activity spread throughout the day, while older children should be active for at least 60 minutes per day," says Schittekatte. "Even more important than the exact number of minutes is that movement becomes a natural part of the day, for example through free play and outdoor activities."
More energy and calm for the whole family
The impact of sufficient movement and good sleep is not limited to the night alone. According to Schittekatte, quality sleep offers major benefits for parents and the family as a whole. "When children sleep well, they are more balanced and less irritable during the day, which creates a calmer atmosphere at home. At the same time, parents benefit as well: more rest at night improves their energy, patience, and wellbeing," says the child sleep coach.
A good night’s sleep for both children and parents begins during the day. Physical activity, and outdoor play in particular, contributes to natural sleep pressure, a better-regulated day-night rhythm, and deeper, more restorative sleep. These effects influence not only how children feel and function during the day, but also the overall calm and balance within the family. A comfortable and safe sleep environment, including a good children’s bed, can contribute to a restful and secure night’s sleep.
