To be your best, get your rest. One of the most import things to ensure your child is functioning at their best is having them get enough sleep. A good rule of thumb is to set 10 hours as the goal. Keep bedtime routines consistent, and avoid screen time at least two hours prior to bedtime. The light from these devices can interfere with REM sleep and production of melatonin, a hormone that assists the body in regulating sleep cycles. Time outdoors during the day is also beneficial to promoting a good night’s sleep. Sleep can make a world of a difference in both behavior and focus.

Good food = good mood. A second measure that is critical in the success of your child during the school year is appropriate nutrition. Kids these days are bombarded everywhere with unhealthful choices. A well-balanced whole foods diet not only keeps their growth and development moving in the right direction, but impacts their brain function, immunity, and mood. Teach your children to avoid processed foods and sugar-laden snacks in the lunch line. These foods can rapidly elevate blood sugar and result in irritability and decreased concentration. Starting the day with protein and complex carbohydrates (eggs, turkey sausage, yogurt/oatmeal) will help to increase energy and focus. Remind your children to hydrate throughout the day. Preparing nutritious meal plans can be daunting when you are busy—especially if your child has food allergies or other unique nutritional needs. MOXIE Nutritionist, Cory LeDeux, R.D is available for meal planning and nutritional consults.

Fill each day with active play. While many schools have a designated time for physical exercise, children spend much of their day sitting in the classroom. Not only can physical exercise promote healthy weight alongside a well-balanced, whole-foods diet, it is needed to help reduce stress that can accumulate during the school day. Outdoor physical activity is an excellent way to reduce tension, increase strength, and overall boost immunity.Remember to keep a balance as you juggle extracurricular sporting activities. Too much resistance training or rigid sports training schedules in addition to academic assignments can be physically and mentally draining. In general 60 minutes of physical activity three days a week is a great goal. Childhood is a critical time to develop healthy attitudes surrounding exercise that will overall reduce their health risks in the future.

We hope these tips lead to back to school success for your family!