6 minThe end of the summer holidays is already in sight. From lovely long summer evenings in the garden to spontaneous days at the beach. You probably enjoyed it immensely, together with your family. It won't be long before your child goes back to school. Whether it's the first day of school or a new school year, it always requires a little extra attention and energy. Because you've probably let go of the reins of rest, rhythm and regularity a little during the holidays, and that's perfectly fine every now and then.
In this article, you will read
- How to help your child get back into the school routine
- Tips for a good night's sleep and sleep ritual
- Why sleep is important for your child's immune system
- How nutrition affects energy and immunity
- The importance of a stable internal clock
- The role of vitamin B12 in your child's health and immune system
Back into the school routine
You can imagine that the transition from holiday to school routine can sometimes cause problems for your child. It is therefore important to slowly get back into the school routine. We would like to share a few tips with you to make this process go smoothly and to support your child's energy levels during this phase of the year.
1. Resume the old bedtime
During the holidays, your child may have gone to bed a little later than usual. Perhaps you were on holiday and took extra naps during the day or maybe you skipped them altogether. In short, the sleep rhythm will have been different than during the school period. Make sure your child is back to their old sleep rhythm before they go back to school.
How to!
Bring your child's bedtime forward by 15 minutes each evening. Don't make it any earlier than that, as it will have little effect. Melatonin production will still be insufficient, making it quite difficult for your child to fall asleep. It is best to start this routine 10 to 14 days before the start of the new school year.
2. Bedtime routine
We all know how important a bedtime routine is for a child. It provides clarity, predictability and there is no room for negotiation. After all, it is the same every day. Choose a clear and predictable bedtime routine again if you have let it slide a little during your holiday.
How to!
Make sure that a bedtime ritual does not take longer than 30 minutes. A bedtime ritual could be, for example: putting on pyjamas, going to the toilet, brushing teeth, reading a story and going to bed. The advice is to make sure that there has been no contact with screens for at least 1 hour before bedtime. The blue light is said to inhibit the production of melatonin, our sleep hormone.
3. Activities during the day
The advice here is: get out and about, let your child run around in nature or in a playground. Let your child exert themselves physically, it will help them fall asleep more easily in the evening.
Prevent a dip in resistance and energy
Did you know that getting enough sleep affects your immunity? This also applies to your child, of course. If you sleep well, you will produce more cytokines, which make it easier for white blood cells to produce antibodies. This is beneficial and important for your immunity! Sleep also improves the memory of your immune system. You will notice this when you are ill, for example. You feel tired and want to sleep. Your body needs sleep at that moment so that your immune system can do its job better.
Nutrition plays a major role in your energy metabolism. Foods with “fast carbohydrates” and little fibre, such as biscuits and sweets, make you feel full for less time than foods with lots of fibre, such as nuts, grains, vegetables and fruit. When you eat a lot of these fast carbohydrates, you are more likely to experience an energy slump. Therefore, make sure your child's lunchbox is as healthy as possible, with wholemeal sandwiches, a homemade muesli bar and snack vegetables.
The importance of a stable internal clock
Your child's internal clock also influences their immune system. That is why it is so important to get their sleep schedule back on track before they go back to school. It has a direct impact on your child's resistance.
How does this work exactly? Our internal clock can programme certain cells, called macrophages, to destroy specific bacteria in your body. The more stable the internal clock, the better these cells can do their job.
How to!
Make sure your child's sleep schedule is the same every day. Sunlight from being outdoors is also very important for this.
The power of vitamin B12
As we know, nutrition affects your child's immune system. Your child may go through a period of not eating as well, may be on a vegetarian or vegan diet, or may simply not always get all the nutrients they need.
In any case, your child may have a vitamin B12 deficiency. Our bodies cannot produce vitamin B12 themselves and are therefore dependent on the food we eat. Vitamin B12 is very important and has many benefits, which can also help with starting (or returning to) school and provide a supportive boost. Vitamin B12 helps with:
- The production of red blood cells
- Fatigue and tiredness
- Supporting the immune system
- Good resistance
- Proper functioning of memory, concentration and learning performance
- A properly functioning nervous system
If your child does not eat a complete diet, a B12 supplement can be a good addition!
