BEST FOOD AND SLEEP ROUTINE FOR CHILDREN
Proper balanced nutrition and sleep are critical for children’s health and well-being; in fact, good eating and sleeping habits begin at birth.
Sleep and food are undoubtedly the most important requirements for the human body to function properly and to maintain physical and mental health.
Children who do not get enough sleep may have difficulty functioning during the day and may struggle to sleep at night. A well-balanced diet rich in essential nutritional components such as calcium, proteins, iron, and vitamins allows the body to grow normally until the child reaches puberty.
Children require significantly more sleep than adults, with the age group 7–14 requiring 7–12 hours of sleep. Depending on the child’s age, he or she will require varying amounts of sleep.
Sleep Routine
It is a good idea to start the bedtime ritual with a wind-down period that lasts 15 to 30 minutes before the actual bedtime routine begins. This includes turning off the television, playing soothing music, dimming the lights, and so on.
Some typical bedtime routines are as follows:
· Bath for unwinding
· Changing into a nightgown
· Brushing one’s teeth
· Bedtime stories
· Good night Kisses
Few Tips:
Ø Make your sleeping environment ideal.
Ø The child’s room should be dark, quiet, and comfortable.
Ø Turn off electronics because their stimulating content promotes wakefulness.
Ø Your children should get plenty of exercise during the day to help them sleep better at night.
Ø Before going to bed, avoid eating and drinking anything with caffeine. Caffeine is a stimulant that can make it difficult to fall asleep.
Kids’ Healthy Food Routine
A child’s diet should primarily consist of fresh fruit juices, probiotic curds, and vegetables, and he or she should eat four full meals per day. This should be supplemented with chapatis and parathas, with a focus on daily consumption of sprouts and beans, which have been shown to have nutritional strength and immune-boosting properties.
The following are some essential nutrients for children:
Grains for development and growth.
Coloured pigments, water, vitamins, and minerals are abundant in fruits and vegetables, which are also high in fibre.
Fats and oils are an important part of a child’s diet because they aid in the development of the brain.
Milk and dairy products are high in vitamins A, D, B1, B2, and B12, as well as minerals like calcium.
Meat and beans, including meat, poultry, fish, beans, peas, eggs, nuts, and seeds, are high in nutrients and an important part of a healthy diet.
