Sleep, Fuel and Movement for Success
By Amy R. Beck, PhD, RYT 200 It’s that back-to-school time of year! Returning to school often carries a mixed bag of emotions for both kids and parents. For example, new schools, teachers, classes, classmates, extracurriculars, experiences and expectations can create both excitement and anxiety in all ages. While each school year will always be its own adventure with normal ups and downs, the goal is to set the year up with as many opportunities for wins as possible. A significant key to school (and life!) success is a consistent routine. The building blocks of a consistent routine are sleep, nutrition and activity, with limited screen time. Brains and bodies are connected, and consistent routines help them both thrive!
A great place to start building a routine is with sleep. Working backwards from the time your child needs to be awake to get ready for school, you can determine an appropriate bedtime based on the recommended hours of sleep needed by age. Limiting screen time at least 60 minutes before bedtime can help your child fall asleep more easily. Being well-rested has numerous benefits for energy, learning and mood.
Next up is fuel. Brains require food as fuel to work correctly, so eating regularly with as much nutrition as possible is crucial. It can be tempting to skip breakfast due to early morning rushes, but that often backfires with low energy, trouble focusing or even a grouchy mood. Grabbing something quick and easy with protein and fiber can help kick off each day with a win!
Lastly, staying active, with limited screen time, supports better sleep at night, as well as thinking, learning and mood. Staying active doesn't have to be fancy to be effective. Walking to and from school or the bus stop, participating in PE class, playing outside or trying out a new sport or activity, such as yoga, are all great ways to get the recommended daily physical activity. Sometimes, to help kids stay active, electronics need to have regular time-outs in a designated, separate area.
For a bonus, each of these building blocks of routine has mental health and stress management benefits! Brains that are rested, fueled and working well are better able to stop and think, solve problems, deal with difficult situations and feel more self-confident. Kids (and adults) who feel self-confident can be unstoppable! | |
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