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Sleep

Sleep is undeniably important. Without proper sleep, academic performance declines and the mind and body don’t develop properly. But, it’s challenging. Parents are busy, and even though you’ve been told that proper sleep is vital, it’s difficult to worry about when the effects will either show only years in the future or manifest themselves in more subtle ways, such as decreased attentiveness.

FAQs answered by a sleep specialist

1. Does my child need a regular sleep schedule?

Young children can't just catch up on sleep, right, there's no way. They thrive on schedule. Sleep latency (how long it takes to fall asleep) and sleep deprivation can't be made up on weekends for young children. They need adequate sleep every night

2. My child sleeps a lot. Should I force them to get up earlier?

For older children, adequate sleep is not sloth; it is a necessary element of success in school. All of us have different sleep patterns. That's a normal thing

If you're curious as to why the amount of sleep is important, it is important to understand that sleep has been broken down into four stages and throughout the night we cycle through these stages multiple times

Stage 1:Stage 1 is essentially the shortest stage of sleep. It involves us beginning to feel sleepy and dozing off.

Stage 2: During stage 2, you experience a drop in body temperature. Your muscles relax, and your breathing and heart rate slow down.

Young children can't just catch up on sleep, right, there's no way. They thrive on schedule. Sleep latency (how long it 't be made up on weekends for young children. They need adequate sleep every night.

Stage 3: Stage 3 sleep is also known as deep sleep, and it is harder to wake someoneup if they are in this phase. Experts believe that this stage is critical to restorative sleep, allowing for bodily recovery and growth. We spend the most time in deep sleep during the first half of the night.

Stage 4 (REM Sleep): During REM sleep, brain activity picks up, nearing levels seen when you're awake. REM sleep is believed to be essential to cognitive function like memory, learning, and creativity. REM sleep is known for the most vivid dreams, which is explained by the significant uptick in brain activity.

Tips for your child to get better sleep.

Sleep hygiene describes behavioral and environmental changes that help you sleep better. So, how does this apply to your child? It is important to remember that in order to do well in maintaining a healthy diet or exercise regularly, we need to follow certain habits or rules for us to stick to a plan. Sleep is no different from exercise or nutrition. In order to be successful, we recommend employing certain practices. This will give your child a much better chance of falling asleep, having a good quality sleep, and staying asleep. The following are recommendations for such:

• Avoid technology or screens 40 minutes before bedtime. To help with this, you can make the bedroom a no-screen zone even during the day. You can also encourage reading or playing board games if your child is old enough.

• Avoid caffeine, large meals, and/or sugary treats 2 hours before bedtime. If your child is hungry before bed, opt for a healthy bedtime snack, such as fruits or nuts.

• Avoid exhausting your child in order to get them to fall asleep. Exercise before bedtime can harm their quality of sleep.

• Keep a regular bedtime. Not only will this help with building proper habits, but it will also help their bodies adapt to a proper sleep/wake cycle.

• Make sure the bedroom is quiet. If you live in a loud area, as quiet as possible is just fine.

• Make sure the bedroom is dark. Dark curtains can help, and if your child is afraid of the dark, consider nightlight.

• Set the thermometer to a cooler temperature. A recommended temperature is around 65°F (18°C), but this can be whatever is comfortable for you and your child.

These adjustments do not have to be made all at once, and if you can’t make some of these changes, that’s perfectly alright. As long as your child gets the proper number of hours of sleep, they will grow up strong and healthy.

Nutrition

Kids have to eat healthy, but no child should be forced to diet. Though eating healthy seems easy in theory, it’s hard. Convenient, unhealthy food is ever present, and eating a healthy meal is becoming more of a luxury than a necessity.

The Magic of Portion Control

it’s difficult to worry about when the effects will either show only years in the future or manifest themselves in more subtle ways, such as decreasedattentiveness.

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Nutritional Alchemy

Healthy foods can be made unhealthy and unhealthy foods can be made relatively healthy.

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UNHEALTHY

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FAQs answered by a Dietician

I'm concerned about my child's weight. Does he/she need to diet?

An over focus on weight, appearance and eating is definitely associated with scary eating disorders, body dysmorphic disorders and low self esteem in children. I would also say that professionals for children would most endorse programs that focus on overall health, levels of activity, and other markers, rather than just weight or BMI, and certainly not on a stereotypical appearance of a child.

Are school lunches healthy? What should I do if they’re not?

Oh, we still need to get better. By and large, it's my opinion that mostly schools lag behind the ideals. However, as a parent, I'll tell you it is very hard to provide excellent nutritious food to kids, there are many barriers. One is that food is generally more expensive, it's harder to prepare and kids very often just want to eat the junk food. So paying attention and being aware of the food they're eating and willing to invest either by making food for their lunches, or helping to guide them through a cafeteria line is gonna pay off.

Obesity has become a worldwide epidemic, and with all the health fads and diets in existence, it begs the question: why are we struggling? Healthy eating has become a shrouded “mystery”. Only those who sacrifice their taste buds and happiness can achieve a healthy diet. However, this is simply not the case. ROG Lifestyles does not have a magic solution to make eating healthy food effortless. But, it will show you and your child how to make healthy eating a lifestyle and how to make it a lifelong habit. Portion control is the key to eating whatever you want. Overeating is the leading cause of obesity, and while portion control will not allow your child to eat whatever they want, whenever they want, it is a massive improvement in the journey to living a healthy life, and it will make eating healthy dramatically more enjoyable

Exercises

Today, more than ever, children are living sedentary lifestyles. This is not entirely parents fault, due to the rise of technology. However, the neglect of physical activity can not only lead to health problems, such as obesity, but it can also harm cognitive function. Without a proper foundation for regular exercise, these problems can affect individuals for the rest of their lives.

How does Exercise Evolve As Your Child Grows?

Walking with parents

Infant swimming with parent supervision

Playground Athletes

Structured Workouts

FAQs answered by an exercise physiologist

1. Should I start my child in a sport?

Instilling a love for exercise and play in your children will have enormous time benefits in health. Encouraging children to engage in lifelong sports is a wonderful gift to them that will resonate throughout their life.

2. Would having my child do structured exercises be beneficial?

Professionals in Exercise Science, and people who focus on injury prevention in children have come to embrace the idea of the playground athlete as being an especially healthy model. In other words, exercise programs that focus on vary play and participation in different sports type exercises, widely for younger children, appears to be much healthier, And also, guards against later injury compared to particularly repetitive types of exercises

Humans were designed to move. It kept us alive, from escaping predators to finding food. Now that we are the dominant species, and no longer have to forage for our food, and use various forms of transportation, our ability to get the needed movement has suffered. This in turn results in multiple medical issues, obesity, cardiovascular illness, etc.

SNEQ Health makes an exercise regiment straightforward. The system aids in developing fundamental habits and can be used as your child progresses in athletics, or even if they’re content where they are. Spending the amount of time consistently is the most vital component of living a healthy physical life and will give your child a competitive edge. With 45 minutes of physical activity daily, a child will get many of the health benefits of exercise. This can range from walking to intense sports.

Tips if your child isn’t interested in exercise.

If your child is not interested in sports, or even exercise in general for that matter, it is perfectly fine. As long as they get 45 minutes of physical activity, even if it’s playing with the family pet, that is enough to ensure proper development.

Quiet Time

Spending time in quiet has been an integral element of healthy since human beings have existed. But, doing so has become dramatically harder with the advent of technologies, such as , televisions, and video games, constantly vying for your child’s attention 24/7. Many people, even adults, have become constantly hyper-stimulated, and this effect can have detrimental effects that will last a lifetime if uncorrected. Avoiding technology entirely in this era is completely unfeasible, but a brief daily respite from technology has become more important than ever.

What Happens if Your Child Doesn’t Get Enough Quiet Time?:

No Quiet Time

Irregular Sleeping Time

No Physical activity

Bad Eating Habit

FAQs answered by a Pediatrician

1. Is time away from technology really that important?

We're getting the sense that learning and intellectual growth depends heavily on interpersonal interactions. In our society, filled with constant stimulation, Quiet Time is a necessary element to allow children to process and really learn the things they're exposed to in school.

2. Are in-person classes healthier for my child than online classes?

The COVID pandemic has really highlighted how limited,and inferior screens are. Association and interaction is essential for childhood growth. And so, parents are right, there's something really potentially scary about how much time our kids are spending on these devices.

How does quiet time work?

Quiet-time doesn’t mean a child not doing anything. In a nutshell, it is time devoid of technology. This is something our parents and grandparents didn’t have to work so hard on. There is now so much competition to grab a child’s attention.

There is good data to suggest that kids and even adults whose brain is stimulated by technology tend to have multiple health and behavioral issues. For example, the inability to focus. ROG Lifestyles helps a routine of quiet time be achieved. The consistent act of being consciously away from technology for half an hour seems almost comically easy, but it can be notoriously difficult to accomplish, with kids being accustomed to having constant entertainment. Spending time in quiet seems to pale in comparison to the important of sleep, nutrition and exercise. However, it just as vital.

Quiet time is not an optional component of a healthy lifestyle. It is absolutely essential and though its value will only, truly, be seen in subtle ways, in this technological, non-stop world a little quiet will go a long way.