Is anyone else experiencing the end of term energy wipe out? School concerts, pantomimes, friends for tea, homework…it’s endless and the holiday countdown has begun.
In need of some tips that may help the next few weeks go a little smoother so you all survive the last week of term? Read on.
- Reduce Sugar: eating high sugar and carbohydrate heavy foods such as cakes, biscuits, white bread, pasta will perpetuate energy highs and lows which will ultimately affect your child’s behavior, concentration and energy levels. Swap to fruit such as berries, nuts, nut butters on oat cakes/rice cakes and whole-wheat products which are higher in fibre and slow down the release of sugar.
- Eat Early: Children that are tired will benefit from eating their evening meal around 4.30-5pm. Our metabolism begins to slow down later in the day and the earlier a child eats will enable them to burn off some energy after dinner and then begin to slow down before bed.
- Eat a Rainbow: Encourage your child to choose a rainbow of foods each mealtime boosting their consumption of phytonutrients (plant chemicals), which have many benefits for the body but may specifically boost their immune system during this busy time.
- Get outside: After school plan some outside time even if only a short bike ride, walk or ball kick about. This will also burn off energy and help the body to relax and rest at bedtime.
- Quiet time: Some down time in the evening is also important whilst they are feeling over tired. Reading a story or doing something creative like drawing or cooking can be ideal. You usually find you have a much calmer child to put to bed than after screen/TV time.
- Sleep: Stick to your bedtime routine but if possible try to move things forward slightly. I have noted an over tiredness if I leave bedtime too late and if too early it’s difficult for children to drop off. If you include a bath before bed you could add a cup of Epsom salts, which is high in magnesium and will help the child’s muscles to relax for bedtime. Try and keep the bedroom cool to help them maintain a stable temperature throughout the night.
Here’s hoping these tips get you to the end of term without too much pain! It’s not always easy being a Mum especially when children are exhausted. Some pyjama mornings and more relaxed days are on the horizon, so recharging is not too far away, just make sure you don’t get warn out in the holidays!
