There’s more to preparing for back to school than buying new clothes or uniforms and school supplies. What many don’t think about is how to prepare their children for the new schedule and the energy demands for a day of learning. I have some thoughts to share on how to approach this school year healthfully.

There can be mixed feelings about returning to school, though it brings benefits. Children enjoy seeing friends they didn’t see during the summer, and there is the anticipation of learning new things.

Children can also thrive in a more structured schedule. There are some important steps to take in adjusting to the new schedule.

Getting Up And Going

I don’t remember having issues with getting up in the morning, though I saw differences in my sons when they were in school. Our circadian rhythm has a lot to do with whether we get up easily or drag out of bed.

As a Functional Medicine practitioner, I am fascinated by the body’s ability to adjust and adapt. Thankfully, one’s circadian rhythm is adjustable. It is influenced by the types of light to which we are exposed. For clients who struggle to get up in the morning – the type who say don’t talk to me until I’ve had my coffee – that’s where we focus.

How do you shift your circadian rhythm? By getting up progressively earlier and getting sunlight in your eyes. Ideally, go outside to sit on your porch or balcony without sunglasses. If the weather is not conducive to this, sit close by a window and look outside.

If you are trying to help your child wake up earlier, begin getting her up and taking her outside. Bring a glass of water for her to drink and talk to her quietly about what you anticipate in the day. For a younger child, this can become a special snuggle time for you and your child.

Consistent exposure to warm sunlight first thing in the morning can begin to shift the circadian rhythm and help you wake more easily.

Consistent Sleep Time

In addition to getting sunlight in the morning, getting progressive darkness and a bedtime routine will help with sleep. There’s no health benefit to continuing to stay up late and forcing the body to wake earlier.

Light is important at night but with a different focus. We are bombarded by blue light throughout the day. This light comes from our electronic devices and LED bulbs in our lamps and ceiling lights. Blue light hinders the body’s ability to increase melatonin, which is important for sleeping well.

You probably know someone who has begun wearing blue light-blocking glasses at night. That is one approach. I also recommend turning off electronics 30-60 minutes before your target bedtime.

This is when you can shift your child toward a calming bedtime process. Consider bath time, laying out clothes for the next day, brushing teeth, and reading a book together or letting them read independently.

And if your child sleeps with a nightlight on in the room, choose an incandescent, warm color bulb. Avoid LED and blue lights.

Try to keep the time as consistent as possible. Your child may even be tired earlier than normal in the first week of school. It’s okay to let them start the bedtime practice earlier and get some extra sleep in this adjustment phase.

Food Is Important

Eating food is how you fuel your body. Sadly, a large part of the food that is offered in our stores is not truly nourishing.

Oh, I know it tastes great and fills your stomach. But the process that creates that food includes adding ingredients that your body doesn’t recognize or use.

What’s an easy way to tell whether the food you eat is satisfying your body? When you are looking for a snack within 1-2 hours of eating, your body is telling you it didn’t get what it needed.

You know what happens when you don’t have the food you need. Hello, hangry! But it’s even more of an issue for your child.

Their body is fueling growth as well as energy for the demands of school. And, in most school settings, they don’t have the opportunity for a snack if their meal doesn’t hold them well.

What Satisfies Your Body?

The key for satiation is protein and far too many children don’t eat protein at breakfast, if they eat at all. I will admit that I grew up eating cereal most mornings, and that’s what my sons ate, too. Now I know that cereal is highly processed and doesn’t provide the foundational nutrients needed.

Doing some food prep over the weekend could make school mornings easier. Make a batch of Egg Frittata Muffins that can be heated and eaten. Or good ol’ bacon and eggs provide a foundation of protein to hold you and your children through the morning.

And then there’s lunch. Have you seen what schools serve for lunch these days? Highly processed food-like substances that don’t nourish growing bodies. Your children would benefit from taking their own food and making sure that their lunchbox has protein and vegetables.

Need A Shortcut?

Got a picky eater that won’t touch that stuff? I’ve known many parents who chose to get encapsulated, freeze-dried fruits and vegetables to fill the gaps in their nutrition.

And, the company offers a free supply of chewables or capsules for a child with an adult order. Best of all, I’ve had parents report that their picky eaters are more open to vegetables now. Win!!

We all look for shortcuts to accomplish our goals. Taking capsules that give you the nutrients from 20 real vegetables and fruits, that’s an easy shortcut. Reach out to me for more information.

School is starting, or perhaps has already started in your area. Are you helping your children wake up and sleep well?

And are you helping them fuel their bodies for good function? These are foundational pieces to approach this school year healthfully.