Restless Summer Nights? Child Sleep Coach: “The Foundation for a Good Night’s Sleep Is Built During the Day”
Summer holidays have begun, and warmer days are just around the corner. For many families, this also means more restless nights. Higher temperatures and changes to daily routines can make it harder for children to fall asleep or cause them to wake more frequently during the night. However, the foundation for a good night’s sleep is actually laid during the day. This is one of the key insights from an interview by Wickey with Nathalie Schittekatte, a certified baby and child sleep coach. According to Schittekatte, getting enough physical activity – preferably outdoors – helps improve children’s sleep quality.
Physical Activity Creates Natural Sleep Pressure
According to Schittekatte, physical activity is essential for a good night’s sleep. “When children are physically active, they use up energy, which naturally increases their need for sleep. Exercise, especially when combined with exposure to daylight, helps regulate the body’s biological clock, making it easier for children to fall asleep.”
She explains that several physiological processes also contribute to better sleep. “During physical activity, the body expends energy and releases substances such as endorphins and serotonin. These promote relaxation and a sense of well-being. Body temperature also rises during activity and gradually drops afterwards, which serves as a natural signal that it’s time for the body to wind down.”
Outdoor Play Helps Children Burn Off Energy
While any type of physical activity can contribute to better sleep, Schittekatte says that outdoor play offers additional benefits. “Playing outside often has an even more positive effect, mainly because of exposure to natural daylight. This helps regulate children’s internal body clock. In addition, outdoor play is usually more active and varied, allowing children to expend more of their energy,” she says.
The environment also plays an important role. Indoors, noise, clutter and daily obligations can unconsciously overstimulate children, whereas many of these distractions disappear outside. Children have more space to move freely and clear their minds, helping them settle more easily at bedtime.
Maintaining Routine During the Summer Holidays Remains Important
The summer holidays often bring changes to children’s daily routines. Going to bed later or having fewer structured moments of activity can affect sleep quality. To maximise the benefits of physical activity, maintaining a regular daily rhythm remains important.
For younger children, Schittekatte recommends being physically active for several hours spread throughout the day. Older children should aim for at least 60 minutes of physical activity every day. “More important than the exact number of minutes is making physical activity a natural part of everyday life, for example through free play and outdoor play.”
According to Schittekatte, good-quality sleep benefits not only children but the entire family. “When children sleep well, they are more emotionally balanced and less irritable during the day, creating a calmer atmosphere at home. Parents benefit too: getting more uninterrupted sleep improves their energy levels, patience and overall well-being,” says the sleep coach.
