Smart Snacking + Sleep Schedules = School Success

By Betsy Shober

As the school season begins, students are getting back into bedtime and homework routines. The beginning of the school year is also a great time to develop healthy sleep habits and snack habits by getting consistent rest and choosing foods guaranteed to sustain energy and boost brain power! Here are some helpful ideas on healthy choices:

Stress-Busting Blueberries

Blueberries make a great snack to satisfy that sweet tooth, and they are packed with antioxidants. Blueberries help boost memory, eyesight and even help us fight stress. The Vitamin C and antioxidants from blueberries help repair cell damage that comes from stressful events. For an extra boost of fun, pop a box of fresh blueberries in the freezer and eat when frozen. They taste sweeter and even have a creamy consistency.

Satisfy Salty Cravings

When craving salty snacks, don’t be so quick to reach for the chips. There are other ways to satisfy that salt craving. Pop some plain, non-buttered popcorn and add a light amount of salt. This is tasty by itself, but for some added fun, pour the popped kernels into a bowl, and while it is still warm, toss it with some peanuts, almonds, dried fruit like cranberries and raisins, and a small amount of dark chocolate chips. The nuts provide protein, the popcorn is a whole-grain that provides antioxidants and fiber, and the dark chocolate has flavanols that improve blood vessel function.  Now that really is satisfying!

Backpack Snacking

For on-the-go snacking, it is easy to be tempted by packaged foods like candy bars and potato chips, but there are healthier alternatives that can be unwrapped for a quick mid-day bite. Try whole-grain pretzel sticks or string cheese, or even pack a sandwich baggie full of grapes or baby carrots to bring along. Also, many schools allow students to bring plastic water bottles to stay hydrated, and most backpacks have mesh side pockets that hold them nicely. No prep, no mess, and no grumbling belly.

Sleep Schedules

In addition to snacking well, getting a good night’s rest is key to maintaining enough energy to make it through the school day and extracurricular activities. Students from preschool through grade school benefit the most from 10 hours of sleep each night, and teens need at least a solid 8 hours. To develop healthy sleep habits, create a bedtime routine that works for your home, with set times for teeth brushing and face washing. Children thrive on routine, and there are ways to make it fun. You can even incorporate technology into the schedule. Most smart devices have apps that track sleep patterns while at rest for extended periods. Today’s tech-savvy students really enjoy checking the app to see their nightly sleep trends!

Overall, learning to make good choices regarding sleep, water intake, and snack selection is important for every learner, from preschoolers to college students. This school year, set a goal to develop good habits; get consistent sleep each night, stay hydrated during and after school, and opt for healthy snacks throughout the day. Soon you’ll find that these all add up to increased energy and scholastic success!