A new school year has just started and, leaving aside the grumbling and moaning,  families everywhere can take advantage of this chance to incorporate healthy habits into the academic, extracurricular, and personal calendars.  To help every family member perform at the top of their game both academically and physically, there are a number of healthy habits for going back to school that you can use year-round.

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Sleep is key.

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Children and adolescents who are going through significant brain development need regular sleep. Electronics should stay out of your child's bedroom (if they are old enough to own a phone or other devices). Blue light and social media can really have a negative impact on your kids' (and your) sleep quality! So set a time, preferably two hours before bedtime, and have your kids hand you their phones at this time.

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Keep kids active during the day so that they are tired at night. Establish a bedtime routine; trying to go to sleep at the same time every night.

The most important meal of the day.

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Absolutely, breakfast is crucial.  A child who arrives at school on an empty stomach may struggle because they are hungry and irritable.  Your child needs to get up early enough to eat.  Plan how you can best support the specific dynamics of your family.  If everyone, even the adults, typically scrambles for breakfast during the week, plan the weeks’ breakfasts over the weekend or whenever you have time.  Make overnight oatmeal, breakfast bars, or other types of muffins in advance and freeze them so that everyone can make their own breakfast if necessary.  If your child doesn't like to eat in the morning, you might let him wait 15 minutes after waking up to eat at home.  Avoid sugary, refined cereals at breakfast and try to eat something healthy. Follow these breakfast guidelines:

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Eat whole grains.

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Make half of your plate fruits and vegetables.

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Aim to include grains, fruits, vegetables, protein, and dairy at each meal.

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Don’t skip meals. Skipping meals makes you hungry and makes it difficult to concentrate. Pack a lunch for your kid if you know they won't eat the school lunch. Plan ahead for snacks on the go.

Stay active!

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The desire to be active can develop at a young age, and having caregivers emphasize the value of exercise and engage in it themselves (rather than being sedentary) can pave the way for a lifetime of physical fitness. Children who are physically active are less likely to gain weight, have stronger muscles and bones, have a lower risk of developing Type 2 diabetes, and have a more positive outlook on life, among other advantages.

Ask for help!

Communicate with your child and check in with each other. Be patient and supportive if your child is having trouble with their homework.  There is typically a time limit, depending on the school, that kids should spend doing their homework, so if your kids are having a difficult time getting the work done, contact their teacher. When you simply are unsure of how to approach a potential issue your child may be experiencing, there are a ton of resources available to assist you.

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Young children can learn the advantages of healthy habits from their parents, which will encourage them to continue practicing them as they get older.  Additionally, establishing healthy habits at the beginning of the school year enables the entire family to successfully transition from summertime fun to academic success.