As parents, we all want our children to do well in school. Here are two things you can do to help boost your child’s memory and attention span.
Here’s why quality sleep is important:
Even getting one hour less sleep can cause:
Mom, dad and other adults — 7-8 hours
Here’s a chart of bedtimes and when a child should get up in the morning.
|6:00 am||6:15 am||6:30 am||6:45 am||7:00 am||7:15 am||7:30 am|
|5||6:45 pm||7:00 pm||7:15 pm||7:30 pm||7:30 pm||8:00 pm||8:15 pm|
|6||7:00 pm||7:15 pm||7:30 pm||7:30 pm||8:00 pm||8:15 pm||8:30 pm|
|7||7:15 pm||7:15 pm||7:30 pm||8:00 pm||8:15 pm||8:30 pm||8:45 pm|
|8||7:30 pm||7:30 pm||8:00 pm||8:15 pm||8:30 pm||8:45 pm||9:00 pm|
|9||7:30 pm||8:00 pm||8:15 pm||8:30 pm||8:45 pm||9:00 pm||9:15 pm|
|10||8:00 pm||8:15 pm||8:30 pm||8:45 pm||9:00 pm||9:15 pm||9:30 pm|
|11||8:15 pm||8:30 pm||8:45 pm||9:00 pm||9:15 pm||9:30 pm||9:45 pm|
|12||8:15 pm||8:30 pm||8:45 pm||9:00 pm||9:15 pm||9:30 pm||9:45 pm|
People who get less sleep have MORE difficulty falling asleep! Kids who are overtired are more irritable, and it’s more difficult for them to get to sleep.
Limit screen time. Getting less sleep is often associated with watching TV and smartphone use.
What your child eats can affect the whole day.
A high-sugar breakfast can cause sugar peaks and then sugar crashes, which result in low energy, irritability and hunger. All this can negatively affect your child’s learning and behavior.
Eating high-protein, high-fiber meals causes kids to feel fuller, so they eat less. With a high-protein, high-fiber diet, kids also avoid those sugar spike and crashes.
We recommend avoiding low-protein, high-sugar breakfasts such as:
Unfortunately, a lot of people eat these foods in the morning. But don’t worry! A high-protein and high-fiber breakfast with low sugar doesn’t have to take long, and it can be quite tasty.
Quick breakfast ideas — 5 min. or less!
Serve one of these items with peanut butter and a glass of milk:
Or combine these tasty options:
Other good options to combine:
Here are some easy, healthy recipes:
1 cup milk
2 tbsp peanut butter
2 tbsp unsweetened cocoa
4 pieces ice (optional)
1 cup milk
2 tbsp rolled oats
1-2 tbsp peanut butter
¼ tsp cinnamon and vanilla extract
1 cup milk
1 spoon avocado or Greek yogurt
1 tbsp unsweetened cocoa powder
½ tsp vanilla
2-3 pitted dates
2-3 ice cubes
Guidelines for cereal — select cereals:
Examples of healthy cereals: Kashi Go Lean Crunch, Post Grape Nuts, Shredded Wheat.
Here’s good news: you can start helping your child follow these two steps today. If you have questions about your child’s sleep patterns or diet, visit with your health care provider.