Fresh Air. Better Sleep.

Spring is in the air. Hallelujah and hot diggity-damn! After the longest winter of all eternity, I am so very grateful for weather that doesn’t require 8 layers of clothing just to stay warm for a 35-minute playdate. I’m pretty sure most parents in the Northern Hemisphere can relate. So, as the first green buds start to peek through the soil and the air begins to warm, we have so many reasons to get out there and enjoy it. Not only do those fresh spring breezes and bright sunny rays feel sooooooooo good - they actually are good for us too.

It’s well established that fresh air and exercise are important for mental well-being. But did you know they’re also a crucial part of ensuring a good night’s sleep? Who hasn’t enjoyed an excellent night of sound sleep after a long day of fun in the sunshine? And the same goes for our children -- even babies. The physical activity simply wears us out, making it easier to fall asleep. But the exercise and exposure to sunlight also release feel-good hormones such as serotonin and dopamine.

Enjoy plenty of active playtime and fresh air every day to set your family up for more restful nights. 

Now let’s talk about the timing of your outdoor expeditions. As your child’s circadian rhythm (or internal clock) begins to develop in the first few months of life and becomes more regulated by 6 months or so, you can help them set that clock to ensure a more predictable daytime and nighttime cycle. Melatonin is the hormone that our bodies produce to help us fall asleep and exposure to light and dark can affect when our body makes melatonin. And early morning exposure to natural light helps to cue your child’s internal clock, and your own, that it’s time to be awake. This cue then programs your body for sleepiness at the appropriate bedtime. 

So how about a family walk in the morning or a breakfast picnic? If the weather doesn’t permit, turn the lights on full blast once it’s time to start the day. Your brain can get the message that way too, but you won’t get the bonus of the feel-good hormones from spending time outside. Either way, the benefits of the early day light exposure will help when it comes to feeling sleepy at bedtime.

Get out there and play as much as possible during the day! We don’t need to limit outside playtime to morning hours. Babies and children are curious little beings and constantly experimenting with the world around them, so going outside gives them an awesome laboratory for playing and learning.. Let them feel the grass between their toes, dig their hands in the sand, and smell the rosemary in the garden. The multisensory experience can be positively delightful for all parties involved, and is great for mental health and development too. Please don’t be worried about letting your littles get sweaty and dirty - they’re learning! And they’ll sleep better at night because of it.