Did you know the environment can affect children’s brains, which in turn can impact their ability to learn? Here are the five main areas you can tweak to impact their learning—and no, it doesn’t involve moving to the countryside.
1. Sleep
Sleep affects our mood, productivity and overall wellbeing—just think back to all those sleepless nights you had with your newborn. The same is true for our children: Irregular sleep can negatively impact their energy and behaviour throughout the following days.
Children have a lot to navigate and their challenges are real. They’re learning so much, especially if they’re at school where they are in a huge learning phase, with little time to continue making the same mistakes. Their mood can enhance their learning and school experience or deprive them of a solid foundation experience.
The early years of a child’s life are essential for brain growth and learning. The quality of sleep during these years directly affects a child’s ability to learn, regulate emotions and perform well in school. Inadequate or disrupted sleep has been shown to impair memory, learning capacity and emotional regulation. On the other hand, regular sleep patterns help improve brain connectivity, enabling young children to better process information, think critically and solve problems.
Research into early childhood development has shown that sleep consistency and quality can have a lasting impact on a child’s cognitive abilities. In fact, sleep disruptions, particularly in critical periods of a child’s early life, can hinder neural development and negatively affect brain systems related to memory and attention. Furthermore, sleep also supports structures in the developing brain, such as the prefrontal cortex, which is responsible for executive function skills such as decision-making, impulse control and problem-solving.
2. Nutrition
If children are fuelled with nutritious food (think high protein, good quality fats, a variety of fruits and veggies, and adequate hydration), they are much more likely to have more sustained energy levels and healthy brain development. They’ll also have a better mood—and learn better—if they’re not “hangry”.
As much as you are able, provide them with a home environment where unprocessed whole foods are easily accessible. Aim for colour on their plate during meal times, filling them up with food high in nutrition factors.
3. Emotional security
Children who feel safe, valued, loved and respected, especially at home, will also perform significantly better than those who are always alert to danger, ready to fight or fly. You cannot learn efficiently or be creative when you are in survival mode.
Children who experience high levels of chronic stress or are exposed to early life adversity have been shown to suffer from epigenetic modifications which can lead to problems with brain function and emotional regulation.
4. Physical activity
Active children tend to have better memory, higher cognitive performance and better emotional regulation. Encouraging outdoor play or participation in sports helps children build the neural connections needed for learning. Exercise also helps children manage stress, as it promotes the release of endorphins: chemicals in the brain that promote happiness and wellbeing.
Getting your child outdoors in the sunshine and fresh air, having a walk or a play can have a dramatic impact on their health and vitality. Encourage your kids to embrace the joy of outdoor play.
5. Daily routines
The daily routines children follow significantly influence their brain development and overall health. Daily schedules give kids a sense of security and comfort, helping them know what to expect each day. When they wake up, eat, play and sleep at consistent times, it makes life feel safe and predictable, which is important for their emotional wellbeing.
Routines also teach valuable life skills like responsibility, patience and independence, without them even realising it. Plus, they can make everyday moments more meaningful. Think bedtime stories that become cherished traditions or family meals that create space for connection.
It’s not about a rigid routine; there will always need to be an element of flexibility and room for spontaneity. However, creating a rhythm can really help kids grow, learn and thrive.
Practical takeaways for parents
Instead of focusing on complex scientific theories, the research suggests that small, intentional changes in daily routines can significantly impact a child’s learning and emotional health.
If you are intentional about your mental health as a parent, you can provide your child with the most significant factor that will aid their development: a safe space—even if you may not have money for extracurricular or “enrichment” activities. The physical environment (a fancy house) can provide a sense of comfort, but it can never replace the importance of the emotional environment you create in your home.
You may feel disappointed you cannot give your kids epic birthday parties or elaborate Christmas dinners, but if you can provide a safe and loving home environment, you are far ahead of millions of other families. This will do significantly more for your child’s growth and language development than all the toys ever can.
Here are some practical takeaways for parents looking to optimise their child’s routine for better brain development and overall wellbeing:
Create a bedtime routine that prioritises rest
Establishing a consistent sleep schedule is one of the simplest yet most effective ways to promote cognitive development and emotional regulation. Creating a bedtime routine that includes calming activities—such as reading a book, taking a warm bath or practising relaxation techniques—can help children fall asleep more easily and enjoy better quality rest.
Encourage physical activity
Regular physical activity is essential for a child’s brain development and emotional stability. Encourage children to engage in outdoor play, sports or other activities that involve movement. Physical activity helps strengthen neural connections, improve focus and regulate emotions.
Check in on your child’s mood
Helping children recognise and express their emotions can improve their emotional intelligence and cognitive performance. Encourage open communication and safety for your child to express how they feel and teach them strategies to manage stress in healthy ways. A child who feels supported emotionally is more likely to have positive learning outcomes.
Balance screen time with real world experiences
While technology can provide valuable learning opportunities, it is important to balance screen time with outdoor play, creative activities and social interactions. Encourage your child to engage in activities that foster cognitive stimulation, such as reading, drawing or solving puzzles, to promote brain development.
The bigger picture
We often think environmental influences are things like air pollution, water quality or even a school’s policy when it comes to bullying. While all these things are important, they aren’t necessarily things we have a lot of control over. But there are things we can adjust that will make our children’s environment better.
It is essential to recognise that children’s brain development is shaped not only by school experiences but also by their home environment, social interactions and overall emotional wellbeing. By prioritising sleep, mood and healthy daily habits, parents can create a nurturing environment that supports a child’s cognitive and emotional growth. These early interventions are especially critical during sensitive periods in a child’s development when brain systems are most malleable.
By creating a home full of environmental enrichment and support, parents can help foster healthy development and wellbeing. Local governments and communities also play an important role in offering programs and interventions that support parents and children. Check out your local playgroups, community halls, churches and councils to learn more about how you can be supported in raising your child.
Read next: What science says about raising happy, healthy children
