5 Tips For an Epic Year
TIP ONE:
SLEEP
The AAP (American Academy of Pediatrics ) found that adequate sleep duration for age on a regular basis leads to improved attention, behavior, learning, memory, emotional regulation, quality of life, and mental & physical health.
Not getting enough sleep each night is associated with an increase in injuries, hypertension, obesity, and depression. Especially for teens who may experience increased risk of self harm or suicidal thoughts.
In addition to these recommendations the AAP suggests that all screens be turned off 30 minutes before bedtime and that TV, computers, and other screens not be allowed in children’s bedrooms. For infants and young children, establishing a bedtime routine is important to ensuring children get adequate sleep each night.
TIP TWO:
PREPARE
We mentioned this in tip #1, but no TV 30 minutes before bedtime will really help! There are countless studies on the effects of white light from iPads and other digital screens on good sleep. They also slow down the “get ready” process. In the mornings, try upbeat music instead of screen time.
Get backpacks ready to go the night before . Depending on your child’s age, consider making this THEIR responsibility! Start developing habits that reinforce responsibility for your child schoolwork and communication! Their teachers will thank you! Having clothes laid out the night before helps make one less decision. “What should I wear?” Lay out everything. Leave nothing for the dash out the door! It seems simple, but as I’ve always heard, “just because it’s simple, doesn’t mean it’s easy”. Take the time. You will be glad you did.
TIP THREE:
BREAKFAST
Not eating breakfast in the morning can lead to irritability, drowsiness, and poor behavior!
Mood and energy can drop by mid-morning if kids don't eat at least a small morning meal.
Children who regularly skip breakfast are more likely to be disruptive in class!
Set your student up for SUCCESS by fueling their body in the morning! Give them the tools to FEEL energized, positive, and empowered!
TIP FOUR:
ACTIVITY
A short “morning blast” of physical activity can benefit elementary students throughout the school day.
Physical activity before class can lead to increases in students’ test scores, overall physical activity and confidence in their academic ability.
Studies have also found a correlation between morning physical activity (riding a bike, tossing a ball, calisthenics, etc) with increases in "readiness to learn", and improved math skills.
TIP FIVE:
ROUTINE
One of the best ways that you as a parent can enhance your child's self esteem is to establish predictable routines.
All of the tips we have offered (1-4) are building to the BIG tip! Routine. Don't confuse ROUTINE with SCHEDULE. Things happen to throw off your schedule (the exact times), but if you have a solid ROUTINE, you and your child know what to do, and when to do it.
On a more concrete level, it allows them to participate in the day to day activities. Eventually, they will begin doing things on their own, maybe taking the initiative to pick out a story for you to read, or brushing their own teeth. Here are some strategies to help your family transition to a smooth bedtime routine.
Everyone will have a different routine to accomplish all of the "things" on your list. The routine itself isn't the key. Having one, is.