Parents often ask me, “Dr. Jen, what’s the recipe for a healthy and happy child?”

My answer:

  • One part healthy eating
  • One part daily exercise
  • One part a great night’s sleep

Add in some consistency, mix in some fun, and sprinkle with lots of love

All kidding aside, these three habits are very much interrelated and all are essential for good health. However, I notice in my practice that parents don’t always put enough emphasis on the importance of a restful night’s sleep.

Research shows adequate sleep is needed to achieve maximum performance in school and maintain the energy needed for sports or other extracurricular activities. Additionally, lack of sleep can result in decreased attention and concentration, as well as common complaints such as headaches, stomachaches and irritability.

So here’s a How-To approach to help your child get adequate zzzz’s:

  • Establish a daily routine: Daytime and nighttime routines are important in avoiding struggles and meltdowns; they help your child anticipate what will happen next
  • Set the clock: Wake up your child at the same time each day, even on weekends. Contrary to what many parents think, children can’t make up for lack of sleep by “sleeping in” on weekends
  • Eat a healthy breakfast: Yes, it really is the most important meal of the day. Make sure to include a source of protein (eggs, milk or cheese), fiber (wheat toast, whole-grain cereals or fruit) and add healthy fats (found in nuts or vegetable-oil spreads). Remember to limit sugar
  • Make time for playtime: Kids should have at least one hour of heart pumping exercise a day. Also, limit TV-time to less than two hours a day
  • Avoid caffeine: Check labels; many sodas, energy/power drinks, soft drinks, teas and coffee drinks contain caffeine
  • Transition into nighttime: Children settle down more easily when there are fewer distractions, so turn off the televisions and computers, dim the lights and cool your child’s room with a fan
  • Highlight the positives: End the day on a positive note by praising your child for their daily accomplishments instead of dwelling on bedtime issues such as bedwetting. In fact for many, GoodNites® Sleep Pants are a smart solution until bedwetting resolves on its own