Healthy Habits for Your Child’s Routine

As summer winds down and the school year approaches, these timely tips will help your child kick off the academic year on the right foot.

Get Them in a Routine Early

One of the best ways to ensure a smooth start to school is to establish a routine well before that first bell rings. Start adjusting their sleep schedule at least a week before school starts. Going to bed and waking up at consistent times helps regulate your body’s clock. This will make those early mornings less jarring.

Prioritize Nutrition

Your child’s brain and body need proper fuel to function optimally. Make sure they eat balanced meals rich in fruits, vegetables, whole grains and proteins. A healthy breakfast is especially important; it kick starts their metabolism and provides the energy they need to stay focused throughout the morning. Pack healthy snacks, like nuts, yogurt or fruit, to keep their energy levels stable.

Encourage an Active Lifestyle

Physical activity is vital for both physical and mental health. Aim for at least 30 minutes of exercise most days of the week. This level of activity helps reduce stress, improve mood and boost cognitive function, making it easier to concentrate and retain information.

Manage Stress

Going back to school can be stressful, with new classes, teachers, and potentially new friends to navigate. Practice stress management techniques such as deep breathing exercises, mindfulness or yoga. Help them stay organized with a planner or digital calendar to keep track of assignments and extracurricular activities, reducing that dreaded last-minute rush.

Stay Hydrated

Drinking enough water is often overlooked but is essential for maintaining energy levels and concentration. If allowed, send them off with a reusable water bottle and help them make a habit of sipping water throughout the day. Dehydration can lead to fatigue and difficulty focusing, so ensure they’re getting enough fluids.

Establish Good Sleep Habits

Adequate sleep is crucial for academic success and overall health. Teens should aim for 8-10 hours of sleep per night. They should avoid caffeine and establish a relaxing bedtime routine to signal to their body that it’s time to wind down.

Limit Screen Time

While technology is an integral part of modern education, excessive screen time can interfere with sleep and increase stress levels. Set boundaries for screen time, especially before bed. Consider using blue light filters on devices to reduce eye strain and minimize the impact on their sleep cycle.

Foster Positive Relationships

A supportive social network is essential for emotional well-being. Encourage your child to connect with friends and classmates, participate in school activities, and seek support from teachers and counselors if needed. Positive relationships can make the school experience more enjoyable and provide a strong support system during challenging times.

Instill Good Hygiene Habits

Practicing good hygiene is essential to help your child avoid illness. Encourage them to wash their hands regularly, cover their mouth and nose when coughing or sneezing, and avoid sharing personal items like water bottles or utensils.

Returning to school doesn’t have to be overwhelming. By following these tips, you can help your child have a healthy, productive and enjoyable school year. Remember, taking care of your physical and mental health is a key part of academic success.