By Michelle Snyder, DO, Sawgrass Pediatrics
It is hard to believe it’s back-to-school season already! Establishing healthy habits will help ensure a smooth transition, continued academic success, and overall well-being. Here are some key habits to consider as you gear up for back to school:
1. Establish a Consistent Sleep Routine
One of the most important habits for students of all ages is maintaining a consistent sleep schedule. During the summer, bedtimes often become more relaxed, but as school approaches, it’s essential to gradually adjust to a routine by going to bed 15 minutes earlier each night until the desired bedtime is achieved. It is recommended for school age children to get 8-10 hours of sleep per night to support learning, memory consolidation, and overall health.
2. Plan Balanced Meals and stay hydrated
Proper nutrition is fundamental to brain function and physical activity. Start the day with a balanced breakfast that includes protein, whole grains, and fruits or vegetables. Packing nutritious snacks can help students avoid the temptation of vending machines or unhealthy cafeteria options. A varied diet will ensure they receive essential vitamins and minerals necessary for growth and cognitive function. Dehydration can impair concentration and cognitive function. Encourage students to avoid sugary drinks like soda and excessive fruit juices, as they can contribute to energy crashes and dental issues. Looking for a pediatric dentist Ashburn, contact Treasured Smiles Pediatric Dentistry
3. Prioritize Physical Activity
Regular exercise not only promotes physical health but also enhances mood and cognitive function. Encourage students to stay physically active with a goal of 60 minutes of activity most days of the week. This can include activities like walking or biking to school, participating in sports, or playing outside after school. Achieving success through activity can also boost a child’s confidence which can further benefit their school performance.
4. Manage Screen Time
With the prevalence of digital devices, it’s important to establish healthy screen time limits. Excessive screen time, especially close to bedtime, can interfere with sleep quality. Encourage breaks from screens during study sessions and allocate time for other activities such as reading, hobbies, or socializing with friends and family. Furthermore, the quick feedback of digital devices inhibits the ability to learn patience and promotes impulsivity.
5. Don’t forget to have fun!
Finally, remind students to find balance in their lives. While academics are important, encourage them to pursue hobbies, spend time with loved ones, and engage in activities that bring joy and fulfillment. A well-rounded approach to life contributes to overall happiness and success.
By establishing and maintaining these healthy habits, students can set themselves up for a successful and fulfilling school year. Don’t forget to schedule your students’ well checks, school physicals, and vaccinations so they are all set and up to date! Here’s to a healthy and productive school year!
About Michelle Snyder, DO
A pediatrician who is passionate about childhood development and preventative care. She empowers parents and children to understand and optimize their own health. Michelle joined Sawgrass Pediatrics in 2022.
For more information. Please visit www.toplinemd.com/sawgrass-pediatrics.