It’s back-to-school time! Here are some tips from Callie, P50’s Registered Nurse, for a healthy school year!
Develop a Sleep Routine
Getting enough sleep is critical for a child to be successful in school. Children who do not get enough sleep have difficulty concentrating and learning as well as they can.
- Set a consistent bedtime for your child and stick with it every night. Having a bedtime routine that is consistent will help your child settle down and fall asleep. Components of a calming pre-bedtime routine may involve a bath/shower, reading with them, and tucking them in and saying good-night to them.
- Have your child turn off electronic devices well before bedtime.
- Try to have the home as quiet and calm as possible when younger children are trying to fall asleep.
Insufficient sleep is associated with lower academic achievement in middle school, high school and college; as well as higher rates of absenteeism and tardiness. Here are your target for optimal amount of sleep:
- Younger children need 10-12 hours of sleep per night
- Elementary kids need 9-12 hours of sleep per night
- Teenagers need 8-10 hours of sleep per night
- Parents need 7-8 hours of sleep per night – you being rested is important too!
Wash Hands, Sing a Song
According to Mayo Clinic, the most effective way to avoid spreading or catching germs is hand washing.
To encourage kids and make sure they’ve spent enough time on this healthful task, ask them to sing the alphabet song or “Happy Birthday to You” from start to finish as they wash the fronts and backs of their hands and in-between fingers.
Simple soap and water is best, but hand sanitizers will do when soap and water aren’t available.
Remind your children to always cough or sneeze into the crooks of their elbows or into their sleeves.
Food is Fuel
Teach kids that fuel for playing and learning comes from the food they eat.
Fruits, vegetables, protein, complex carbohydrates are all important to growing bodies and expanding minds. Start with a healthy breakfast – yogurt & fruit , oatmeal. Keep the fridge stocked with fruits, vegetables, string cheese for after-school snacks.
We know dinner can be chaotic, but it can also be a great time to disconnect so you can reconnect as a family.
Proximal50 Life Center