One of my favorite memories from when I was a kid was our evening walks, as a family, around our neighborhood. It wasn’t always the same route, but we had a few regular routes that if left to our own devices, I’m sure my brother and I could’ve walked the whole thing by ourselves. I don’t think it was a very long walk, maybe 30 minutes to an hour, but I do remember it always being around dusk. I loved them, and still actually do this when I visit my parents. There’s something about that golden light, the calmness in the air & being together that made whatever the day held just melt away.
My dad was always active and loved to invite us into having fun with exercise. He helped us create healthy habits, but as a parent with two young ones, I think secretly he also knew that it would dissolve any lingering energy that would keep us awake later than we needed to be. I wasn’t the best at falling asleep early.
For years, parents have heard the same advice: don’t let kids get too active before bedtime. The idea that pre-bedtime physical activity will wind kids up and make it harder for them to sleep has become an accepted truth. But recent research—and growing anecdotal evidence from families—suggests a more nuanced reality. It turns out that, under the right conditions, physical activity before bed can actually help children wind down and sleep more soundly.
Traditionally, parents have associated bedtime routines with quiet, calm activities like reading, listening to soft music, or taking a warm bath. The thought of kids jumping around or doing any kind of vigorous movement before sleep sounded counterintuitive. After all, physical activity increases our heart rate, adrenaline, and body temperature—none of which sound sleep-friendly. But here’s the thing: not all activity is created equal, and not all children respond to it the same way.
Recent studies have started to challenge the one-size-fits-all approach to kids’ bedtime routines. In fact, moderate physical activity in the evening, especially when structured thoughtfully, can actually promote relaxation and better sleep.
Here’s why it might work:
1. Physical release of energy – For some kids, especially those with high energy levels or who have been sitting most of the day, a bit of evening movement helps release pent-up physical tension.
2. Body fatigue promotes sleep – When done mindfully and not too close to lights-out, exercise can help the body feel physically ready to rest. Think of it as a gentle signal to the body that it’s time to slow down.
3. Stress relief – Physical activity is a well-known stress reliever for adults, and it works for kids too. If your child is prone to anxiety or racing thoughts at night, a short workout or active game may help clear the mental clutter.
4. Improved mood and hormones – Movement can increase the production of mood-regulating chemicals like serotonin, which later converts into melatonin—the hormone that helps us sleep.
The key to making evening activity work in your favor is choosing the right kind of movement. Here are a few tips for making it part of your child’s bedtime routine:
Tip #1: Go for calm, rhythmic movement. Activities like yoga, walking, light dancing, or slow-paced games (like animal walks or follow-the-leader) can be soothing without overstimulating.
Tip #2: Keep it short and sweet. 10–20 minutes of movement is often enough. You’re not aiming for a full-blown workout, just enough to loosen up tight muscles and release energy.
Tip #3: Avoid screens. Try to keep movement screen-free when possible. Screen time close to bed can interfere with melatonin production and override the benefits of physical activity.
Tip #4: End with relaxation. Follow up the activity with a calming transition, like dimming the lights, reading a book, or a warm shower. This helps signal to the body that it’s time to shift gears.
And lastly here are some ideas to try if you need help “getting those wiggles out.”
Of course, it’s important to remember that every child is unique. Some kids might become overstimulated by too much activity late in the evening, while others may benefit from that physical release. It may take some experimenting to see what works best for your child.
Try introducing evening movement for a week or two and track how your child sleeps afterward. Do they fall asleep faster? Seem more relaxed? Stay asleep longer? Use their response to tailor your approach. Sometimes, the path to a peaceful night’s sleep starts with a little stretch, a slow dance, or a sleepy sloth crawl across the living room floor.
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