Back-to-school season is an opportunity to wipe the slate clean and start fresh. Remember, your kids model your behavior, so leave your bad habits in the past and incorporate these 14 wellness tips into your new back-to-school routine.
Healthy Morning Routine
1. Get up 30-45 minutes before the kids.
2. Drink a glass of water. Add lemon or cayenne for extra health benefits. As shared here, benefits of water with lemon include increasing our digestive juices and resetting our pH balance which cleanses the body and reduces disease risk.
3. Check in with yourself – whether it’s through meditation, journaling or going through your to do list. Write down the 3 most important things you have to do that day or ask yourself “what would make today great?” and use that vision to actualize that great day.
4. Go outside. Exposure to light early in the morning can result in a lower BMI.
5. Move around. Exercise may sound daunting early in the morning, but taking the dog for a walk or doing a few key stretches will set you up for success throughout the day.
End of Day Routine
1. Enjoy a cup of chamomile or warm milk. Chamomile contains glycine which can promote muscle relaxation and milk contains tryptophan, the same ingredient that makes us fall asleep after eating our Thanksgiving turkey. If you have small children you may want to give them a small protein snack before bed.
2. Lower the lights to signal to your body that it’s time for sleep. The light from electronic devices can be particularly counterproductive if you’re trying to wind down, so experts recommend shutting them off one hour before bedtime.
3. Incorporate a calming scent. Whether you light a candle, some incense, or use a scented lotion, these comforting smells can promote sleep. If you continue to make a particular scent a part of your bedtime routine, you will begin to associate that scent with relaxation.
4. Just one more! If there is anything your kids typically ask before they go to bed – just one more story, a goodnight kiss, using the bathroom, etc., make these part of the bedtime routine. Do the same for yourself. Read a book, take a hot bath or meditate as part of your normal routine.
Additional Health-Promoting Tips
1. Schedule your workouts. Actually write them down on your calendar!
2. Plan a food prep day. Kick soda and processed foods to the curb! Prepare proteins for healthy/hearty weekday lunches and put together healthy snacks for you and the kids. Good food choices can promote your kids’ mood, energy and ability to concentrate!
3. Designate a half hour of “no screen time” every day – which will give you 3.5 hours of time during the week pursue your favorite hobbies like reading, crafting, or music.
4. Take time to connect with family, free of distractions. This not only means the cell phones and tablets, but even snacking which can be a distraction.
5. Talk to your kids, especially teens, about healthy stress reduction tips like journaling, playing music or exercising.
Want to discuss your morning and nighttime routines with your health practitioner? Give us a call!