Does your gymnast find it hard to wind down after gymnastics training in the evening? Many parents have asked how do we get our kids to sleep after a 7:30/8:00pm finish in the gym? We know exercise and being physically active is so important for children.  Studies have also shown that children who are more physically active, sleep better.  Sometimes though, after a later finish at sport, it can take kids a little while to wind down and be ready for bed.

Here are our Top Tips:

1. Eat dinner before training We highly recommend our younger gymnasts in Aspire 2, 4, 6 who are training in the evening have a light dinner prior to coming to the gym, so around 5:00pm.  This can be followed up with a snack in the car on the way home, but means they are not eating a big meal later at night, which can make it hard to get to sleep and lead to disrupted sleep.
2. Homework planning. Try and either get the day's homework done before gymnastics, or plan well so that you do not need to do too much homework on training days.
3. Routine Just like when they are little, ensure they have a routine for going to bed. On training nights that might mean getting home for a nice warm shower (not too hot or too cold) and reading a book in bed to wind down.  Try and keep the time they go to bed consistent as well.
4. Bring the energy down Reading a book, listening to quiet music or using some relaxation/meditation techniques can be great ways for children to relax and bring the energy levels back down after evening gymnastics, preparing them for a good night's sleep.
5. Turn off the screens A good guide is to turn off any light from screen time (TV's, computers) at least half an hour before bed. The light from these screens increases alertness, making it harder to fall asleep.

Hopefully these will help your active gymnast wind down and get a great night's rest!