How to Tire Children Out

Even if your child has been in school all day, you might find that he still has more energy than you come bedtime. Tiring children out can be a difficult task, but according to Dr. Peter Jaska, clinical psychologist and clinical director of ADD Centers of America, in an article for ADDitude Magazine, sleep deprivation can lead to irritability and tantrums. To stabilize your child's mood, establish a consistent bedtime and get a bit of sleep yourself. You need solid strategies to burn off his excess energy.

Instructions

    • 1

      Exercise with your children, meeting the Centers for Disease Control and Prevention's recommendation of 60 minutes per day. Components of exercise should include strength, flexibility and endurance, with aerobic exercise making up the bulk of the 60 minutes. Examples include going for a long, brisk walk or taking a bike ride together.

    • 2

      Provide plenty of opportunities for free play with other children. Whenever possible, schedule play dates at playgrounds, pools or other venues where children can run around together.

    • 3

      Limit the amount of time spent in front of the TV or computer to two hours per day or less. If your child loves video games, choose fitness or dance games that require getting off the couch.

    • 4

      Take advantage of free or inexpensive community resources, such as sports teams and day camps, that get your child out of the house. Not only do these activities help tire children out, they give you a bit of much-needed time to yourself.

    • 5

      Establish a consistent bedtime and wake-up time, even on school breaks. To help your child wind down when it's time go to sleep, develop a standard bedtime routine. For example, have him brush his teeth, get under the covers and then you read a story together in the 30 minutes before it's time to fall asleep.

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