Here are my thoughts on why I love rough and tumble play as a sleep coach and a mum of two little girls.
Wait! What is rough and tumble play?
Rough and tumble play is a form of active and playful physical interaction that typically involves running, jumping, wrestling, rolling, and even gentle chasing. It’s characterised by lots of movement, laughter, and sometimes mock fighting, but it's always consensual and fun, without the intention to cause harm.
This type of play is crucial for children's development because it helps them learn boundaries, practice social skills, develop physical coordination and strength, and understand their own physical limits and those of others.
Now, as a sleep coach and a mum of two little girls, I believe rough and tumble play is a magical ingredient to add to your bedtime routine.
I know, I know, it might seem counterintuitive to engage in active play right before bed, but hear me out! Incorporating some playful roughhousing with your little one before bed can actually work wonders for their sleep. Let me explain why:
Release of Energy: Kids have bundles of energy stored up, and a quick session of rough and tumble play helps them let it all out. This can actually make it easier for them to wind down when it's time to go to bed.
Stress Reduction: Just like adults, kids can experience stress and tension throughout the day. Roughhousing promotes the release of endorphins, those feel-good hormones, which can help reduce stress levels and promote relaxation.
Bonding Time: There's nothing quite like sharing giggles and playtime with your little one. Rough and tumble play is the perfect opportunity to offer lots of connection and undivided attention to your child. It’s a great way to fill up your little one’s emotional cup before going to bed.
Promotes Better Sleep: Physical activity before bed can actually help your child sleep more soundly. It tires them out in a positive way.
Offers Sensory Input: A great way to encourage regulation is by providing both proprioceptive and vestibular input. Rough and tumble play is a fantastic way to include activities like heavy work (proprioceptive input) and repetitive and rhythmic movements (vestibular input). This helps meet your little one’s sensory needs, build up sleep pressure, and calm down their nervous system.
Still not convinced that rough and tumble play is for you? Well, let me tell you something else. Dads are great at rough and tumble play. So this is a perfect way to get your partner involved in your bedtime routine. This can actually lead to you having a few minutes to yourself so you can prepare to tackle bedtime with your little one.
Just one last thing: as a sleep coach, I always like to remind parents of the importance of heading into bedtime focusing on calm. Our main goal should be to be that safe place where our kids can finally relax and rest. So it might be a good idea to allow 10-15 minutes (even a bit more if you feel like your little one might benefit from it) before bed to wind down. Here are a few ideas on how to do this after a good session of rough and tumble play:
Reading a book
Telling stories
Deep pressure massage (down the arms and legs)
Nursing
A bit of quiet play
Saying good night to objects around the house/room
Sweet dreams!
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