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!