ü Try
to get 10 or more hours of sleep.
ü Keep
your child’s bedtime about the same time every night and on weekends.
ü Create
a bedtime routine with your child.
ü Practice
deep breathing together to help relax before bedtime.
ü Encourage
your child to be active during the day.
ü Limit
the time children spend on the TV, computer (outside of school work), electronic
games and other screens. Aim for 2 hours or less of screen time
ü Turn
off the TV when no one is watching.
ü Keep
TVs, video games and computers out of your child’s bedroom. The light and sound
from screens prevents children from sleeping.
ü Spend
free time being active as a family by going for walks, biking or visiting a
nearby playground.
ü Keep
a bag of play and sports equipment to bring outside.
ü Have
games, puzzles, crafts and books ready when children are looking for activities
ü Eat
meals together as a family with the TV turned off; encourage everyone to talk
about his/her day.
ü Eat
meals or snacks together as often as you can. Children are more likely to try
foods when they see adults enjoying them.
ü Avoid
food and drinks that have caffeine (colas, chocolate, tea, coffee).
ü Have
vegetables and/or fruit with meals and snacks.
ü Avoid
giving your child snacks high in sugar, fat and salt.
ü Keep
fruit in a bowl on the table and cut vegetables in the fridge so that they are
ready to eat.
ü Try
a new vegetable every week; ask children to help pick it out. It could take 10
or more times before children taste and accept a new food, so keep trying!
