Every child possesses their own unique personality. While some kids enjoy cozying up with a story or dedicating time to artistic pursuits, others thrive on physical activities like running outdoors, engaging with playground equipment, or playing soccer. Some children project a dreamy disposition, while others seem to be in constant motion, appearing as if they’re perpetually in need of stimulation.
Understanding the Challenges and Advantages
Energetic children can present notable challenges—they may struggle with staying still, finishing tasks, or getting to bed at a reasonable hour. Parents may feel overwhelmed and question whether such high energy levels are typical. It’s essential to recognize that a vibrant energy level is often a standard trait of childhood. The upside of having an active child is their innate curiosity, drive, enthusiasm, and aptitude for physical activities.
As a naturopathic doctor specializing in children’s health, here are my six essential strategies to help your energetic child thrive throughout the school year and beyond.
1. Facilitate Active Outdoor Play
Physical activity stimulates serotonin production and regulates cortisol and dopamine levels, which are vital for mood, behavior, stress management, and sleep patterns. Kickstart your child’s day with a brief workout routine, like jumping jacks, sprinting up and down stairs, or a brisk walk to school. This approach aligns hormone levels appropriately and prepares the brain for effective learning.
Research indicates that outdoor physical activity significantly outweighs indoor movement in its positive impacts on hyperactivity in children. Therefore, make it a priority to embrace nature! Engage in family hikes or biking sessions around your local park.
2. Prioritize Sufficient Sleep
Lack of sleep can heighten hyperactivity, distractions, and restlessness among children. Ideally, children in school should enjoy 10 to 12 hours of sleep each night, while adolescents need around eight to 10 hours. Establish a relaxing bedtime routine, keeping screens away, and incorporating activities such as warm Epsom salt baths, reading, or journaling to soothe your child’s nervous system and encourage restfulness.
3. Limit Screen Time
Exposure to screens from gadgets like tablets, smartphones, and TVs can be overly stimulating for the brain, worsening symptoms of hyperactivity in a proportional manner. Excessive screen time detracts from imaginative play, face-to-face interactions, and physical activity—all essential for calming an overstimulated mind. Additionally, using screens before bedtime disrupts the natural melatonin production critical for sleep.
The Canadian Paediatric Society advises against screen-based activities for children younger than two years, recommending just an hour of educational screen time daily for toddlers aged two to four. For children five and older, they suggest two hours of recreational screen time per day. These recommendations are in line with those of the American Academy of Pediatrics (AAP), which some experts believe to be overly rigid.
Psychologist and researcher Larry Rosen suggests a less stringent approach, advising a balance of one minute of screen time for every five minutes of non-screen activities. Similarly, Dimitri Christakis, a pediatrician, urges the reconsideration of current guidelines, advocating for a limited amount of interactive or educational media for young toddlers.
As I observe trends developing, I believe future adjustments to media guidelines are imminent. For now, I lean towards a balanced perspective on managing screen use, aligning with the views of both Rosen and Christakis.
4. Minimize Processed and Sugary Foods
It is widely recognized that high sugar consumption and a diet heavy in junk food correlate with hyperactive behavior and inattention. I advocate for reserving sweets for special occasions such as birthday parties while adhering to a Mediterranean-inspired diet daily. This includes:
- abundant fruits and vegetables
- healthy fats like nuts, seeds, and olive oil
- two to three servings of fish weekly
- one to two servings of poultry per week, if desired
- limited red meat, only a few times each month
- consuming unrefined whole grains and legumes
- moderate dairy intake
5. Support Your Child’s Interests
Vibrant and energetic children often have strong passions and determination. Discuss your child’s interests with them and consider enrolling them in activities that resonate with those interests. Being in a setting they appreciate can significantly enhance their development and success.
6. Create Routines for Transitions
For example, establish a routine where your child receives a 10-minute alert before heading off to school in the morning. Similarly, dedicate an hour before bed to calming activities like reading, journaling, or bathing. A consistent routine helps your child understand what to expect, making them more inclined to complete tasks peacefully and calmly.
