As the new school year approaches, parents need to get ready to adjust their children's body clocks to the structured schedule of school days. It's time to establish a consistent and effective morning routine that sets children up for a successful day! To provide valuable insights on this topic, we had the pleasure of interviewing Dr. Hanna Dulay-See, a pediatrician from Doctor Anywhere. Dr. Hanna shared her expert tips on morning habits that can enhance a child’s focus and performance in school, and practical advice on healthy breakfast and hygiene practices.
The Importance of a Consistent Morning Routine
Consistency in morning routines provides stability and reduces stress for children. "A predictable routine helps children feel secure and focused," Dr. Hanna explained. This predictability helps reduce anxiety, allowing children to focus their energy on getting ready rather than feeling overwhelmed by last-minute decisions. Over time, this routine helps children understand the concept of time management and integrate healthy habits naturally into their day.
Setting Up the Night Before
Dr. Hanna stressed the importance of preparing the night before to ease the morning rush. "Early morning can be very hectic for everyone, so it's better for the kids, with the help of parents, to prepare everything they need the night before," she advised. This includes packing their backpacks, selecting their clothes, and organizing any items they need to bring to school.
A consistent sleep schedule is crucial, with Dr. Hanna recommending at least 9 hours of sleep for children aged 6-12 and a minimum of 8 hours for those aged 13-18. "Take away all gadgets and other distractions that get in the way of a good night's sleep," she added, highlighting the need for a tech-free bedtime routine.
Energizing Morning Exercises
Getting kids moving in the morning can make a big difference in their mood and readiness for the day. "Getting the body moving in the morning can help wake the kids up and improve the blood flow to the brain, which can help them improve their mood," Dr. Hanna explained. Even a quick 15-minute exercise session, such as stretching, jogging in place, or doing jumping jacks, can enhance their focus and confidence. She also recommended family exercise sessions on weekends for added bonding and health benefits.
The Power of a Healthy Breakfast
A nutritious breakfast is fundamental to a child's ability to concentrate and perform well in school. "A nutritious breakfast provides the fuel children need to concentrate," Dr. Hanna noted, citing the American Academy of Pediatrics. Students who eat breakfast have better concentration, more energy, and overall metabolic health.
Dr. Hanna suggested quick and nutritious breakfast options like whole wheat toast with peanut butter and jelly, smoothies made from Greek yogurt, fruits, and vegetables, scrambled eggs with whole wheat toast and avocado, and of course, our all-time favorite, the traditional Filipino silog meals.
Hygiene Habits for a Fresh Start
Good hygiene is essential for a fresh start to the day. Dr. Hanna emphasized the importance of brushing teeth, flossing, showering, washing hands and face, and combing hair. "A neat appearance can promote a sense of confidence and readiness," she said. These simple habits help children feel clean, awake, and prepared to tackle their day.
Limiting Screen Time
Dr. Hanna advised against screen time in the morning to prevent distraction and digital eye strain. "Avoid screen time before school," she advised. "Studies have shown that children get excited and exhausted when they are in front of their screens, which can cause headaches and dizziness early in the morning." Limiting screen exposure ensures children start their day with a clear and focused mind.
Building Confidence with Positive Affirmations
Incorporating positive affirmations into the morning routine can set a positive tone for the day ahead. "Positive affirmations can help kids gain confidence and a healthy mindset," Dr. Hanna noted. "Encouraging children to say things like 'I am smart' or 'I can learn anything' boosts their confidence. These affirmations help children overcome doubts and approach their day with optimism.”
Parents play a crucial role in helping children develop and stick to healthy morning routines. Dr. Hanna recommended involving children in creating their routines, using positive reinforcement, preparing the night before, and maintaining consistency. "Create a routine together," she suggested. "Involve your child when creating the routine to give them a sense of ownership, which will likely make them stick to it." She also advised parents to start small, gradually adding more tasks as children become comfortable. "Making mornings enjoyable with shared activities like breakfast helps children look forward to starting their day right."
By following Dr. Hanna’s expert advice, you can create a supportive and efficient start to the school day, ensuring your children are prepared, confident, and ready to learn. For more expert advice on your child’s health, you can consult accredited doctors online, such as general practitioners, family medicine doctors, and pediatricians, through the Doctor Anywhere app. Our doctors are available on-demand or by appointment, even on weekends and holidays.
Download the Doctor Anywhere app for free on the App Store or Google Play Store to create an account for your child. In the absence of an ID, please use their birth certificate and the "Registry number" as their ID number. To learn more about kid’s health issues and the support services that are available, visit https://www.doctoranywhere.ph/children-health.
Our general practitioners are available 24/7, either on-demand or by appointment. Use *promo code DACONSULT30 to save ₱30 on your first video consultation with a general practitioner.
We also offer a wide range of specialists, including pediatricians and ophthalmologists, available daily by appointment, even on weekends and holidays. Use **promo code DAEXPERTCARE to save ₱30 on your first video consultation with a specialist.
Make the most out of your doctor appointments! Here are a few reminders to keep in mind before your video consultations: https://dranywhr.ph/consultation-reminders.
One-time use per account for the first video consultation. Valid for new Doctor Anywhere users who haven’t had a video consultation yet. Promo runs from Jan. 10, 2024 - Dec. 31, 2024. Per DTI Fair Trade Permit No. FTEB-182380 Series of 2023. **Promo runs from May 1, 2024 - Apr. 30, 2025. Per DTI Fair Trade Permit No. FTEB-192282 Series of 2024.
Sources:
1. Dr. Dulay-See, Hannalae. Interviewed on 8 July 2024.
Comments