Dr. M’s SPA Newsletter Volume 16 Issue 23 – Back To School

Back To School Thoughts As summer winds down and the school year starts, our attention naturally turns to backpacks, school supplies, new clothes, sports schedules, and carpools. But getting ready for school is about much more than checking items off a list. It is about helping our children return to the classroom with the physical, mental, and emotional foundation they need to thrive. A few simple changes now can make the transition much easier. 1) Start With Sleep Summer has a way of pushing bedtimes later and later. Often 1 to 3 hours beyond when a school child should wind down. Begin moving bedtime and wake-up time toward the school schedule a week or two before the first day. Sleep is not simply downtime. It is when the brain consolidates learning, regulates emotions, restores energy, and prepares for the next day. Deep sleep is critical for cleaning the brain of disruptive chemicals. Younger school-aged children generally need 9–12 hours of sleep, while teenagers need 8–10 hours. A consistent bedtime routine and getting phones and other screens out of the bedroom can make an enormous difference. 2) Feed The Brain Children cannot consistently perform their best when they are running on highly processed foods, sugar, and caffeine. Build meals around real food: vegetables and fruits, whole grains, beans, nuts and seeds, healthy fats, and quality proteins such as fish, poultry, and meat. Breakfast does not need to be elaborate, but including protein, fiber, and healthy fat can provide much steadier energy than starting the day with a sugary cereal or pastry. And remember the simplest nutrient of all: water. Send children to school well hydrated and encourage them to carry a water bottle when possible..... and back to school recipes. Dr. M