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    8 to LiVe by Sleep and Support

    8 to LiVe by Sleep and Support

    Sleep

    Sleep tips:

    • How much sleep do you need? Kids need about 10 hours, teens about nine, adults need about eight
    • Routine is key: stick to bedtime routines
    • Move More! More activity helps you sleep better and wake refreshed
    • Do homework first, don’t wait until the end of the night
    • Say good night to the electronics: keep screens out of the bedroom!
    • Make sure your room is dark
    • Get help if you have a lot of trouble sleeping or staying asleep
    • Excuses for not going to bed at night:
       “I’m not tired at night”
       “I have to stay up and finish my homework”

    Eat Meals Together as a Family:

    • Try to eat as a family 3-4 days/week
    • Don’t overthink the menu: keep it simple
    • Try to avoid eating in the car/limit fast food
    • Have everyone help with cooking
    • Stop grazing
    • Studies show kids who eat with their parents stay away from cigarettes, alcohol, and drugs; do well in school, maintain a healthy weight, and are happy with their present life and prospects for future.

    Be Positive about Food and Body Image:

    • Don’t use food as a reward, bribe or punishment
    • Stay away from fad diets/ Avoid labeling food as “good” or “bad”
    • Learn about nutrition/Grow it yourself!