The transition from summer back to school can be tough for everyone. Ms. Kathy along with Ms. Teya compiled together five ways to help you- whether new or veteran – get ready for a great start!
Make sure that your child gets enough sleep. Recommended hours of sleep:
- 12-36 months = 12-14 hours
- 3-5 years = 11-13 hours
- 5-12 years = 10-11 hours
- Teens = 9 hours
Getting sufficient shut eye is critical to children’s health. Some helpful tips:
- Stick to regular bedtime.
- Establish a soothing lights-out routine: a warm bath and then storytelling.
- Avoid intense activities and heavy meals late in the evening. (Ideally, children are fed by 6pm)
- Avoid the temptation of putting them in front of the television. Research indicates that even though they often nod-off with ease, the quality of sleep is usually poor, (nightmares, snoring, (“wakefulness”), and therefore the child does not get a restful sleep, which is crucial to productivity the following day. (National Sleep Foundation)
Provide daily time for physical activity.
- “Children need at least 60 minutes of daily physical activity to ensure a child’s cognitive, physical, social, and emotional well-being.” (Center for Disease Control)
Create a stress less environment.
- “Have children sit down, close their eyes, and take 10 deep, slow, quiet breaths daily.” (Andrew Weil, MD)
Stay Germ Free.
- Never underestimate the importance of hand washing. It is the “vigorous” action of hands that kills the germs, so encourage your child to always “scrub up”.
- “The most important thing to do to improve children’s nutrition is send them off to school with healthy snacks, lunches and information about what kinds of food are good and what kinds are not.” (Andrew Weil, MD) Studies also seem to prove that families who take the time to sit down to eat a meal together, also tend to eat more nutritiously, while at the same time benefit from the close social interactions.