Help Your Child Avoid Fatigue and Dozing in School

Does you child doze through the school day? The demanding schedule of school takes some getting used to again. And kids of all ages have trouble now and again with fatigue, tiredness - even exhaustion. These problems can lead to dozing disruptions that may interfere with their schoolwork or quality of living.

Parents need to play an active role in making sure kids are getting what they need because fatigue can lead to illness. When your body does not get what it needs, you become more susceptible to things like the common cold, headaches and muscle pains - not to mention a decrease in concentration and metal capacity.

It's not always easy, assuring your kids get what they need, but applying these three simple steps can give your child a fighting chance!

1.Catch those z-z-z's!

Do you have to wake your child up in the morning? Is he cranky, irritable or overactive? The majority of school-aged kids don't get enough sleep! Grade school children need anywhere from 10-11 hours of sleep per night! Be consistent with bed times. It's not always easy to keep a regular routine, but consistent bedtimes is one of the best ways to regulate sleep patterns.

Make bedtime a relaxing ritual by allowing some "down time" to unwind before actually trying to sleep. Allow some time to read or listen to relaxing music. Avoid physical activities a few hours before bed because physical exertion increases adrenalin, a chemical to increase alertness. Dim the lights. Too much light is stimulating and can inhibit sleep. Need a nightlight? Try a hallway light with the door partially closed.

Keep room temperatures comfortable. Extremes in temperatures only inhibit sleep. And allow "snugglies" if they help your child to sleep - sure, that blanket or stuffed toy may be downright gross to you, but if it helps your child sleep, does it really matter that much?

2.Power up!

Most people are well aware that breakfast is the most important meal of the day - but sustaining energy throughout the day requires smart "refueling" too! What you give your child may make all the difference! Try whole grain cereals with a sliced up banana - it's chock full of vitamin B's, which help breakdown food for energy, and potassium which helps maintain body fluids to combat dehydration; Yogurt with strawberries or trail mix is loaded with vitamin C and iron, the primary ingredient in energy making; Toasted waffle with peanut butter is a great source for carbohydrates, the body's main source of energy plus a healthy dose of B vitamins!

Complex carbohydrates, such as multigrain cereals and breads are healthy options. Adding some protein will also increase energy, such as left over chicken or peanut butter. Avoid too much processed deli meats - they contain too much salt, which robs your body of water.

Avoid common energy zappers. Take chocolate for example. The sugar and caffeine in a candy bar will wake you up, but not for long. Processed sugar and caffeine lack the energy boosting vitamins and minerals. Try a piece of fruit instead!
Fat-laden foods do nothing to sustain energy. Food high in fats boost energy to the digestive system, keeping it away from where you need it most - your brain and muscles! Try some trail mix! Full of iron, it assists oxygen transport into the blood for longer lasting energy!

3.Drown doldrums!

Most kids don't drink nearly enough water. Dehydration can cause fatigue. Water keeps blood volumes up, thus assuring enough nutrients and oxygen needed for energy is moved through your body! Plus it flushes toxins out of your body and helps you combat common illnesses.

Curb sugary drink options. Sodas, for example, are full of processed sugar, which can dehydrate. And sports drinks work well with vigorous activity, but normally contain loads of sugar. The average amount of water necessary each day is between six to eight glasses. But, how do you know you are getting enough? When you urine runs clear, you are drinking enough water. Water need an extra zing? Add some lemon or lime!

If you have tried everything and your child is still dozing in school or appears cranky, irritable and tired all the time, do not hesitate to contact your family physician to rule out any medical condition, which may be compromising your child's health. An occasional bout of exhaustion is normal - continued, chronic fatigue is not.