Back-to-School Basics: Sleep, Hygiene, and Nutrition
Reviewed by: Dr. Steven Knauf, D.C.
By: Sarah Butler
Brace yourself—back-to-school season is sneaking up faster than your kid's last-minute homework excuses! If your summer's been all about lazy mornings and endless pool days, it's time to switch gears. Get ahead of the game with our crash course in back-to-school basics: sleep, hygiene, and nutrition. Let's kick-start the new school year with a bang (and a fresh pack of pencils)!
Why is adequate sleep important for children and teens?
Sleep—it's not just for grown-ups craving a Sunday morning lie-in. For our pint-sized boys and girls, it's absolutely crucial. Picture this: your little dynamo zooming through life, powered by the right amount of shut-eye. Why is it so vital? Well, besides ensuring they don't resemble grumpy trolls at breakfast, sleep plays a superhero role in their physical growth, mental sharpness, and overall happiness.
Physically, snoozing enough helps them sprout up strong, keeps their immune system ninja-ready, and stocks up their energy reserves for playground marathons. Mentally, it's like a brain boot camp, boosting memory storage, turbocharging focus, and sharpening problem-solving skills. And let's not forget the emotional perks—more z's means smoother mood rides and a lower risk of those pesky emotional rollercoasters.
Here’s the sleep scoop by age:
- Toddlers (3-5 years old): 10-13 hours each night
- Grade schoolers (6-12 years old): 9-12 hours
- Teens (up to 18): At least 8 hours
In a nutshell, well-rested kids are the A-listers of the classroom and the playground. So, parents, it's our mission to tuck in, dim those screens, and ensure our mini-superheroes recharge like champs. Trust us, the rewards—better behavior, brighter grades, and smoother social skills—are worth it. Time to hit the pillow jackpot, folks!
How to deal with common sleep disturbances in children and teens
Dealing with common sleep disturbances in children and teens requires understanding their underlying causes and then putting strategies in place to promote healthy sleep habits.
Difficulty falling asleep - If you find that your child or teen has issues falling asleep at night, then there are steps you can take. Make sure you have a consistent bedtime routine with them and that you limit screen time in the hours leading up to bedtime. You can also add in some relaxation techniques, such as deep breathing, to help them get to sleep faster.
Frequent night walks - When kids wake up a lot at night it’s tough for them and for you. To get them back to sleep quickly, try to comfort them without giving them too much stimulation. Keep your interactions quick and calm. Also, check to make sure the environment they’re sleeping in is dark, quiet, and comfortable.
Nightmares and night terrors - If your kids wake up due to nightmares, then make sure to reassure them without making a big deal out of it. If they’re scared of the dark, get a nightlight. Night terrors tend to be more common in overtired children, so stick to a nighttime routine and it should help.
Bedwetting - Some kids wet the bed for years, which may require a trip to the doctor to figure out. In the meantime, make sure to limit how many fluids they get in the hours leading up to bedtime and use encouragement and positive reinforcement to build their confidence.
Sleep - it’s like a secret potion for kids’ superhero abilities. Without it, they might as well be battling dragons with a toothpick. Ensuring they get enough shut-eye isn’t just about avoiding morning grumps; it’s about unlocking their full potential. Picture this: a consistent sleep schedule that rivals a Swiss train, a cozy bedroom sanctuary straight out of a fairy tale, and enough daytime adventures to guarantee bedtime bliss. Throw in a balanced diet (sans late-night snacks that could rival a midnight feast), and you’ve got the recipe for sleep success.
Now, let’s talk about how chiropractic care may be a game-changer. Beyond aligning those little spines for optimal health, chiropractic adjustments have been shown to help improve sleep quality. By reducing pain, discomfort, and tension, chiropractic treatments can help children and teens relax more deeply, making it easier for them to drift off and stay asleep. It’s like giving their bodies a tune-up, ensuring they wake up refreshed and ready to conquer the day.
The importance of hand hygiene to prevent illness
Schools are hotbeds of learning, but knowledge isn’t all your child can pick up there. Illnesses can spread through schools like wildfire, which is why it’s vital to teach your child one of the most important practices to keep them healthy: hand hygiene.
Hand hygiene helps prevent illness in children and helps them from missing too many days of school. It helps to prevent the spread of infectious diseases and reduce outbreaks, helps keep school attendance up, and promotes general health.
You should teach your kids that they should wash their hands at certain times, including the following.
- Before eating or handling food
- After using the toilet
- After playing outside or with pets
- After coughing, sneezing, or blowing their nose
- After touching garbage
- After being in public places or using public transportation
The next step is to teach children the correct way to wash their hands to make sure what they’re doing is the most effective. After getting their hands wet with either warm or cold water, they should apply soap and scrub thoroughly for at least 20 seconds. Make sure they get the front and back of their hands and between their fingers. Then they should rinse their hands with water and use a dryer or clean towel to dry off.
Hand sanitizer can be used in a pinch, but it’s always better to use soap and water.
When should you keep your child home from school due to illness?
Knowing when your kiddo should stay home from school isn't just about dodging the classroom drama—it's a crucial call for their health, their classmates' well-being, and keeping those pesky bugs from staging a school-wide takeover. Yet, navigating this decision can feel like tiptoeing through a medical minefield.
As a rule of thumb, if your little one's sporting a fever, battling the stomach bug brigade (vomiting and diarrhea included), or showing off their best cold symphony (think epic coughs, sore throats, and eye dramas), it's best to keep them cozy at home. And let's not forget the unwelcome guests like ear pain, rashes, or a surprise lice performance—those merit a stay-at-home day, too. Once the symptoms have settled for a solid 24-hour ceasefire, it’s game-on for school re-entry. Just be sure to ping the school using their preferred communication bat-signal to keep everyone in the loop.
The basics of packing a healthy lunch
Another important aspect of keeping your child healthy and happy this school year is to help them pack a healthy school lunch. Don’t be intimidated—it’s not as difficult as you may fear to ensure they’re eating a balanced, healthy meal that they won’t complain about. You only need to make sure that it has a few key components to ensure they get important vitamins and minerals.
Protien - Try to choose a lean meat such as turkey or chicken. You can also use cheese, eggs, yogurt, seeds, or nuts as a protein-packed cornerstone.
Whole Grains - Whole grain crackers, whole grain bread, or brown rice can easily be used for this healthy lunch building block.
Fruits - It’s usually not difficult to interest a child in fruit. Apples, berries, bananas, grapes, or even fruit cups or dried fruit should be included.
Vegetables - Admittedly, veggies aren’t a childhood favorite. But try to make it fun with cucumber slices, baby carrots, or bell pepper strips they can dip in something tasty, such as hummus.
Dairy (or dairy alternatives) - Cheese, yogurt, or any plant-based alternatives are a great option to get dairy into your kid’s lunch.
Healthy Fats - Important for brain development, try to add some nut butter, seeds, nuts, or even avocado to your child’s lunch.
All these foods can be brought together easily for your child’s lunch. Just try to remember to give them variety so they don’t get bored; rotate different foods if they want it. Also, include a water bottle to help keep them hydrated throughout the day and avoid including sugary drinks. If your kids are still skeptical and are known for being picky eaters, then get them involved in choosing items for their lunch and packing it up the night before.
The basics of good dental care for kids
Another aspect to focus on for the common school year to improve your child’s overall health is good dental hygiene. Establishing proper dental hygiene habits sets the foundation for lifelong oral health.
Kids should brush their teeth and gums twice each day with a soft-bristled toothbrush that is appropriate for their age. Encourage them to brush for at least two minutes using a fluoride toothpaste for kids older than three years.
Also, show your kids how to floss early and make it a part of the routine. You can find gentle flossers or child-sized flossers to help them learn. Take them to the dentist regularly from the time of their first birthday. This can help detect any issues, such as alignment problems or cavities, as they grow. Pediatric dentists specialize in exams on even very small kids.
If playing sports is something your kids love, make sure they wear a mouthguard to help protect your child’s teeth from injury.
Being a parent is a big responsibility, and, at times, it can be difficult to know where to focus your energy. As you glide into a new school year, take this opportunity to focus on your child’s sleep, oral hygiene, and nutrition to start the year off right.
The information, including but not limited to text, graphics, images, and other material contained on this page, is for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise, and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your chiropractor, physician, or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.