It’s Back to school time for the kids and the focus will be on classes, sports and other after-school activities. As you get adjusted to the new school year it’s a good idea to do check on these four things for your child to keep them healthy and performing well in school.

1. Good sleep habits.

Over the summer, we might let our kids stay up late and sleep in the next morning. But when school starts kids need to practice good sleep habits. Most kids need 8-10 hours of sleep every night, which may mean an earlier bedtime. Adjusting to the new bedtime might take a few nights and few minor battles but it will be worth it in the long run. For everyone in the family it’s good to remember that using devices with screens, the TV, phone, computer or a tablet, before bed can “wake up the brain” so it’s a good practice to them turn them off about hour before bedtime. Getting your kids and you into good sleep habits will keep you healthier and performing better all year round.

2. Healthy food and snacks.

Talk with your kids about healthy food and snacks and how it can help them perform better and be healthier. Try out new fruits and vegetables, find sugar substitutes like stevia, plan, shop and cook together if possible. Make sure you have good containers for them to pack food and drinks to bring with them to school. If they have some time to plan with you and get excited, you may be able to avoid sending junk food and sweets.

3. Plan activities.

Being active is important for your kids and so is downtime. Getting the kids signed up for a sports team, a martial arts class, music lessons or even rock-climbing class can be a good idea. It can be fun for you to learn a new skill with them as well. It is a good practice to sit down with your kid and plan out some after school activities that they like and you can make happen, just be sure that there is enough time for homework and sleep. Downtime every day is wise too, as this can be critical for your kid’s overall mental health and can help them stay focused and perform well in school. Kids needs time to relax and play no matter what their age. Every day there should be time that is unscheduled that your child can use in whatever way they want. It’s time you need, too!

4. Have routines.

Making homework appealing may or may not actually be possible but you can make the environment your kid does it in an appealing place. A quiet, well-lit place with limited distractions is best for them to do their homework. Also, having a set routine can be extremely helpful, for example study time happens at the same time and on every school day. Make up the routine together and let your kid have some say as to when and where they will do homework (right after school, before dinner, after dinner, etc.) You can always change it up later if it doesn’t work out.

5. Take time for you too.

It said four things at the top but there’s one more thing to do for your kiddo’s. Take time to take care of yourself. If you are sick, stressed out and exhausted it’s just that much harder to show up for them. The more you can show up for them, the better off they will be.

Take time for mindfulness and relaxation. After a morning of running around to get everyone ready, a moment of quiet, some breathing exercises or a simple walk around the block can work wonders to help you find your balance. A yoga session of a light workout can bring harmony to body and mind.

And of course we’d be remiss if we didn’t take a moment for a reminder to drop by our office.

(PS: Don’t forget that on Wednesday evenings we have our Qi Party, which is healthy, fun and very affordable. )