Every child has their own unique personality. While some kids prefer quiet activities like reading or painting, others are full of energy, eager to play outside, climb on jungle gyms, or kick a soccer ball. Some children may appear lost in thought, whereas others are perpetually active, often seeming to require constant engagement.
Understanding the Challenges and Rewards
Energetic youngsters can pose challenges; they may struggle to remain still, finish tasks, or settle down at bedtime. Parents often find themselves feeling drained and anxious about their child’s seemingly boundless energy, fearing it might be atypical. However, high levels of vitality are generally a standard aspect of childhood. The upside of these active children is their curiosity, motivation, and aptitude for physical play.
As a naturopathic doctor specializing in children’s health, I share my six essential strategies to help your active child flourish this school year and beyond.
1. Create Spaces for Active Outdoor Play
Physical activity enhances serotonin production while helping regulate cortisol and dopamine levels. These hormones significantly influence mood, behavior, stress management, and sleep patterns. Kickstart your child’s day with a few minutes of exercise, such as jumping jacks or a brisk walk to school, to balance their hormones and ready their mind for learning.
Research indicates that outdoor exercise has a more significant positive impact on overactivity levels in kids than indoor physical activities. Prioritize outdoor time in the form of family hikes or bike rides through local parks!
2. Make Sure Your Child Gets Sufficient Sleep
Lack of sleep can amplify hyperactivity, distraction, and restlessness in children. Ideally, school-aged children should aim for 10 to 12 hours of sleep each night, while teenagers should get 8 to 10 hours. Establishing a calming nighttime routine devoid of screens is essential. Include relaxing activities such as warm Epsom salt baths, reading, or journaling to help soothe your child’s nervous system and encourage deep, restorative sleep.
3. Limit Screen Time
Excessive use of screens—whether from tablets, smartphones, computers, or TVs—can be overstimulating, exacerbating symptoms of hyperactivity in a progressive manner. Too much screen time also detracts from essential activities like creative play, real-life interactions, and physical activity, which are necessary to calm an overactive mind. Furthermore, screen usage before bedtime disrupts melatonin production, causing sleep difficulties.
The Canadian Paediatric Society advises no screen time for children under two years old. For toddlers aged two to four, they recommend a maximum of one hour of educational screen time each day. For children five years and older, no more than two hours of recreational screen time per day is suggested. These recommendations align with those set by the American Academy of Pediatrics (AAP), although some specialists argue they may be too stringent.
Psychologist and researcher Larry Rosen suggests more flexibility in these guidelines, proposing a usage ratio of one to five. This means if a child engages with technology for 30 minutes, there should be 150 minutes of screen-free activities to promote communication and enhancing creativity. Pediatrician Dimitri Christakis also encourages revising screen time guidelines, noting that interactive media may be appropriate for those under two, with limits of 30 to 60 minutes recommended.
It seems likely that current media guidelines will shift, and I endorse a well-rounded approach to screen time that aligns with recommendations from both Rosen and Christakis.
4. Reduce Processed and Sugary Foods
It’s widely recognized that high sugar consumption and poor dietary choices contribute to hyperactivity and inattention. Limit sweets to special occasions like birthdays, and aim for a daily intake based on a whole foods Mediterranean-style diet. This diet includes:
- a variety of fruits and vegetables
- healthy fats such as nuts, seeds, and olive oil
- two to three fish servings per week
- one to two poultry servings weekly, if desired
- minimal red meat, a few times each month
- whole grains and legumes
- moderate dairy consumption
5. Support Your Child’s Passions
Energetic and active children are often driven and passionate. Discuss with your child what activities they enjoy and consider enrolling them in classes that align with their interests. In a supportive environment, where they can engage in things they love, children tend to thrive and excel.
6. Create Structure Around Transitions
For instance, establish a routine where you provide your child with a 10-minute notice before leaving for school each morning. Additionally, dedicate an hour before bedtime for calming activities, such as reading, journaling, or a warm bath. Having a routine offers predictability, encouraging your child to follow through with tasks more calmly and willingly.
