Have a healthy back to school

As August rolls on, we are getting prepared to send kids back to school. Give your kids the best opportunity to succeed with some simple tips.
Adequate sleep is very important to their success in school. The average school age kid needs 9-12 hours of sleep, while the average teenager needs 8-10 hours of sleep. Make sure your kids are in bed early enough to ensure they have the opportunity to achieve this amount of sleep. Additionally, limit screens to outside of the bedroom. The blue light from television, computers and cell phones disrupts the bodies’ ability to fall asleep. Try to make sure that they are not eating or exercising heavily for an hour prior to bedtime to help them fall asleep quickly and rest well. Furthermore, a bedtime routine can help prepare the body for sleep, this is good advice for parents as well!
A good hearty breakfast can help start the day off right. Try to avoid cereals, pop tarts and other “quick breakfasts” that can spike the blood sugar levels and drop them quickly. Instead, opt for a more protein packed breakfast with eggs, cheese and ideally with some fruit or vegetables in there as well. Boil in bag omelets can be a great “quick” hearty option. (Google it!)
Remember to read with your young ones and set aside time for your older ones to read on their own. Reading is VITAL to their success not only in school but in life. Also, make sure to limit screen time. 1 hour or less on screens is ideal, especially when school is in session.
Send them outside! Fresh air, sunshine and exercise are all fundamental components to good mental health, make sure that your kids get their daily dose of the great outdoors. Here in the Big Horns, we have some of the best opportunities for being in nature, don’t forget to take advantage of this.
Lastly, check in with your kids. Give them a chance to tell you about their day, both the good and bad. Help them identify feelings and stress; help them find ways to manage these. Children often deal with a lot of emotions that they cannot identify or understand, helping them to name the emotions and work through them helps them succeed in later life.
Puberty especially is a time of emotional upheaval, helping them to cope with those emotions benefits the child, but also the whole family. Helping them recognize these emotions helps them to deal with them. In our house, we call these overwhelming emotions “being inside out” and give the person space to work through their emotions and help them know they are loved even while dealing with these emotions. Allow your children to express their feelings and help them work through them. Try not to stifle their emotions, and don’t be afraid them to have some time to themselves to work through it if needed.
(Rain Potter is a FNP at Three Rivers Health.)