The Impact of Sleep and Nutrition on School Transitions

WRITTEN BY KRISTIN MELLI, CPNP-PC FORT PECK PROGRAM MANAGER, MONTANA PEDIATRICS PEDIATRIC NURSE PRACTITIONER, LOGAN HEALTH CHILDREN’S PRIMARY CARE & JILL PATE, RN PEDIATRIC COMPLEX CARE NAVIGATOR, MONTANA PEDIATRICS

As the fall school session kicks off, parents and kiddos will be getting used to new classrooms and routines. With all these big changes happening at once, it can start to feel like a lot. But don’t worry, by focusing on healthy sleep and nutrition habits all year round – especially ones that might have taken a backseat during the fun, action-packed summer break – you can create some consistency for your kids that will make a big difference in their overall well-being and help them start the school year off on the right foot, no matter the changes to come.

Even over the summer, we recommend a consistent sleep routine that allows children to get not just the quantity of sleep necessary but the quality as well. As a start, set their environment up for restful sleep by keeping bedrooms dark, cool, relatively quiet and distraction- and screen-free when possible. According to The American Academy of Pediatrics, teens typically need between eight and 10 hours of sleep every night and younger children tend to need between nine and 12 hours to be fully rested and maximize the benefits of brain and immune system support that a full night of sleep provides. Every child’s sleep habits and needs are slightly different, so it’s important to notice your child’s reactions to having enough or not enough sleep.

According to Pediatric Nurse Practitioner Kristin Melli, “Whereas adults might become sluggish with poor sleep, children often become more hyper and fidgety.” It can be easy to misread these signs as your child being full of energy when in reality it’s probably time for them to rest. “Consistent bedtimes and wakeup times, even on the weekends, are important for a healthy sleep routine. I usually recommend trying to stay within the hour of bedtime and wake-up time on the weekends that you stick to on a weeknight,” Melli says. By observing these behaviors, you might notice that the amount of sleep that is sufficient for one child or teen may not be the same amount your child needs. Keeping an eye out for signs of too little sleep – like hyperactivity, difficulty focusing or learning, agitation or even anxiety – and taking actions to adjust their sleep schedule can help you support your child and give them a positive start to their day of learning. P.S. Quality and sufficient sleep is just as important for parents as it is for children!

After a great night’s sleep, start the morning with food and beverage choices that nourish the body and mind to keep kids feeling regulated and energized throughout the entire day. As caregivers, this is a great place to model healthy lifelong habits like staying hydrated and choosing foods that support digestion and brain function.

We know that school-day mornings are often hectic and fast-paced, so reaching for something fast like a high-sugar cereal can seem like an easy solution. In reality, avoiding sugary foods like syrup or cereal with added sugars and instead focusing on fat and protein-rich foods like eggs, yogurt, meat and nut butters can help to avoid sugar crashes. Including fiber-rich foods like fruits, whole grains, beans, lentils and, yes, even vegetables for breakfast can help your child feel full for longer, which might help them focus better in school.

Alongside nutrient-dense foods, raise children on water as a drink of choice. The American Academy of Pediatrics recommends five cups of water per day for children ages 4 to 8 years and seven to eight cups for older children.

Avoid energy drinks and soda and, when possible, consider giving your child a piece of whole fruit over juice. One of our favorite tips is to send your child to school with a refillable water bottle so they can drink water throughout the day.

Starting a new school year will always come with big changes and moments of challenge, but building healthy habits into your lifestyle ahead of time will make kicking off the school year with your kids a smoother transition and allow them to focus on learning and growing. No matter what each day brings, you’re doing a great job. And modeling these habits and behaviors for our kids also encourages parents to be better rested, well-fed and hydrated, which benefits the whole family.

Kristin Melli, CPNP-PCFort Peck Program Manager, Montana PediatricsPediatric Nurse Practitioner, Logan Health Children’s Primary Care & Jill Pate, RNPediatric Complex Care Navigator, Montana Pediatrics