apl-biteSchool is back in session and many of our kids are ending yet another summer of fun and relaxation.

In my ten years of teaching, I’ve encountered many children who could have benefited from some basic household routines.  As a result I’ve compiled a list of healthy habits & routines that help make the transition from summer to school much smoother.

1.  Bedtime, bedtime, bedtime.
Your child’s body, age 12 and under, on average requires 10-11 hours of sleep per night.  Every night.  If you have a teenager, they generally require 8 1/2 hours to 9 1/2 hours of nightly sleep.

Why is this information important?  It’s simple.   Kids perform better, are able to focus more, and have better days when they are fully rested.

…sleep deprivation adds up over time, so an hour less per night is like a full night without sleep by the end of the week. Among other things, sleep deprivation can lead to:

2.  Eat a healthy breakfast each morning.

Make sure that your child’s breakfast consists of high-fiber and nutrient-rich whole grains, fruits, and dairy products.    Limit the amount of highly refined sugars and carbohydrates your child eats each morning.  More sugar in the morning equals a less focused student.

Evidence from the report suggests that eating breakfast may improve cognitive function related to memory, test grades, and school attendance.

Eating breakfast, a healthy breakfast, is important.  VERY important!

3.  Pack a healthy snack.

Around 5 1/2 hours passes between the time a child eats breakfast to time lunch is served.  That’s a long time to ask one of our students to be without food, calm and on task.

Remember to pack a healthy snack each and every day.

Not cookies or sugary, prepackaged foods. But healthy foods such as fruit, vegetables, cheese, or dried fruits & nuts.

4. Routine, routine, routine!!

Create a routine your child can count on for the after-school hours.  Have a special spot for homework completion and make clear how much rest time your child has prior to beginning homework.  Have a set dinnertime and bedtime.

Having a family routine can create a sense of security.  When a child feels safe and secure at home, he/she always performs better at school.

Good luck and have a wonderful school year!!

Original Silicon Valley Moms Blog post.