Start the school year healthy with proper sleep and nutrition

Brought to you by

- Dr. Brandi Lewis, pediatrician at Wellstar Health System

Going back to school can be stressful for both parents and children, but it doesn’t have to be. Optimizing your child’s sleep and nutrition are two things that can help ensure a successful school year.

Setting a sleep routine

If you ask any child what the best things about summer are, they will say being able to stay up late and sleep in. During the summer, this isn’t a problem. However, continuing this routine into the school year can have detrimental effects. Inadequate sleep has been shown to negatively affect development, academics and memory. Here are some things you can do to help your child get enough sleep:

• Practice good sleep hygiene by setting up a consistent evening and bedtime routine for your child.

• Ensure your child gets regular exercise, which has been shown to improve the quality of sleep.

• Try to establish a consistent bedtime and wake time.

• Adjust your child’s routine if it doesn’t allow them to get enough hours of sleep. The following are the recommended hours of sleep according to age:

• Preschool: 10 to 13 hours (including naps)

• School Age (six to 12 years): Nine to 12 hours

• Teens: Eight to 10 hours

• If possible, avoid screen time one to two hours before bedtime.

• If your child has problems falling asleep, staying asleep or snoring, seek advice from your pediatrician.

Importance of a healthy diet

As children go back to school, parents start to focus on academic achievement. Nutrition is important not only for overall health, but also for academic success. Healthy diets have been shown to have positive effects on memory, focus and academic accomplishment. Conversely, diets that are high in saturated fats, processed foods and junk foods have been associated with lower scores on standardized tests. Ensuring your child eats a wide variety of foods is the best way to safeguard proper nutrition and help them perform their best in school.

Here are some examples:

• Foods that are high in omega3s have been shown to have positive effects on memory, learning and brain development. Fatty fish such as salmon, flax seeds and chia seeds are a few examples of foods that are high in omega-3s.

• Diets that are rich in antioxidants not only support good immune health, but also support a healthy brain. Encourage your child to eat a diverse diet with a variety of vegetables and fruits to increase antioxidant intake. Examples of foods high in antioxidants are berries, red grapes, tomatoes and spinach.

• Having iron deficiency early in life can impact mental processing, memory and learning. If you suspect that your child may be low in iron or has been anemic in the past, you should discuss it with your pediatrician.

Adequate sleep and a healthy diet are essential for a thriving school year. To learn more about how sleep and nutrition can benefit your child, talk to your pediatrician.

Schedule a visit with Dr. Brandi Lewis at Wellstar Avalon Health Park by calling (470) 267-0380. Learn more at wellstar.org/schoolkidcare.

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