Still in Vacation Mode? Try These Tips to Transition Back to School
Wellnicity Team - Aug 22, 2018
Going back to school after a long summer vacation can be a hard transition for kids and their parents, but we have some tips to make getting you and your family back into a healthy routine during the school year a little easier.
Early to Bed, Early to Rise
Most students stay up later during summer months. This forms a habit that can be hard to kick when they need to wake up early for school. Set a consistent sleep time for your kids during the school year that allows them to get appropriate rest. This will be essential for their health. It's recommended to start easing into a sleep routine at least two weeks prior to the first day of school. School-age children (age 7-12) need 10-12 hours of sleep per night and adolescent children (age 12-18) require at least 8-9 hours. Make sure you're getting those REM cycles in too! Most adults need 7-9 hours of quality sleep a night.
Healthy Morning Fuel
Food is fuel. Studies have shown eating a nutritious breakfast helps individuals function better throughout the day and perform better at both work and school. It's a win-win for the whole family. Fueling the day with a healthy morning meal has also been shown to improve concentration and performance in children. A healthy breakfast will include nutrient dense foods that have good quality protein, healthy fats and complex carbs. Consider eggs with vegetables and avocado, sprouted grain toast topped with avocado, crushed red pepper and Celtic sea salt, or a delicious oatmeal bowl topped with unsweetened almond butter, fresh fruit and coconut milk! Always read ingredients, and if you don't recognize an ingredient, nix it. And no roller-coaster blood sugar please; avoid high sugar breakfast cereals, bars and shakes that will have blood sugar crashing early in the day, leaving you feeling groggy and tired.
Start a Vitamin Routine
Speaking of routine, a personalized vitamin routine can coincide with your sleep schedule and a healthy breakfast! Parents have a lot on their plate during the school year. If you are finding yourself in nonstop stress mode, have trouble focusing, or are having gut health issues, try Wellnicity's online Health Quiz. You can answer a few questions about your health concerns, and from there will be recommended an at-home test kit to get to the root of those concerns. Once you complete your at-home test kit a Wellnicity Clinician will build a customized vitamin regimen (sorry kiddos, capsules only) specific to your results.
Quick (and Nutritious!) Meals
Feeding yourself nutritious meals, let alone an entire family, can be extremely stressful. You want to make sure everyone is getting enough vitamins and nutrients, but you might be limited on time. If you make dinner at home for a family, try batch cooking, crockpot recipes or 30 minute meals to minimize the stress of meals.
For lunch, try to pack a lunch to both work (for you) and school (the kids). School lunches often lack complete nutrition and are loaded with simple carbs and sugar. Create a routine with your kids of packing lunch in the evening. This will help to avoid rushing in the morning and teach them how to take a part in their health. If you're short on lunch ideas, wellness blogs 100 Days of Real Food and Against All Grain have some nutritionally-stellar school lunch inspiration. Taking your lunch also saves on waste, and is typically healthier than ordering lunch or school lunch. Be sure to stock up on waste-free gear such as glass or stainless steel reusable lunch boxes and containers!
Set a good example for your children by incorporating evening rituals to promote a healthy sleep routine for you and your family. Turn on soothing music or nature sounds, and light up your essential oil diffuser with lavender essential oil to set the mood of rest and relaxation. Maybe even brew a pot of passionflower, chamomile or lemon balm tea for the gang. Require all electronics, TV's, phones, and tablets are off 1 to 2 hours before their set bedtime. Other helpful habits for everyone include avoiding caffeinated foods or beverages after 12 PM, meditation, yin yoga or baths with Epsom salts.
Getting back into the swing of school doesn't have to be a stressful transition. Be mindful of bedtimes (yours included) and incorporate some of our healthy tips into your schedule. Remember, you don't have to be on a white sand beach to relax and take it easy.