As schools across Qatar re-open this week after the long summer break, parents are being advised to help their children establish a good bedtime routine and sleep schedule to ensure they are rested and fully alert for school.
“Returning to school after summer holidays can be a challenging time, especially as children move from holiday mode to the daily routine of going to bed early and waking early. This is why it is important for parents to help their children gradually readjust to a school-time sleep-schedule, ensuring they get between eight to 10 hours of sleep each night,” said Dr Khalid Abdulla al-Yafei, senior consultant, Paediatric Emergency, at Hamad Medical Corporation.
“Ideally, sleep adjustment should start gradually. For most young children, a bedtime of 8pm or earlier is recommended. It is important to ensure the child gets between eight to ten hours of quality sleep each night,” he said.
He stressed the importance of maintaining a calm and quiet environment during bedtime, stating it helps to ensure children are able to relax and unwind as they prepare to sleep.
Dr al-Yafei also encouraged parents to be role models for their children, setting a good example by establishing their own regular sleep schedule and promoting healthy eating and lifestyle practices.
He says it is important for children to eat a healthy and balanced diet and to get daily exercise, both of which will help stimulate concentration and allow children to feel their best while at school.
He suggested parents provide their children with meals that are rich in nutrients and minerals, especially during breakfast.
He added that consumption of caffeinated drinks and fatty foods, which are known to cause obesity and irregular heart rates, should be avoided.
While many schools have a canteen or offer a hot lunch service, Dr al-Yafei said a packed lunch from home is a great way for children to learn about healthy foods.
According to him lunch box meals such as sandwiches or pita bread with zaatar, cheese, lean meat, hummus and salad are great options; cheese slices, crackers with spread, fresh or dried fruits and raw vegetables make fantastic snacks; and frozen water bottles or tetra packs of milk or natural fruit juice are great beverage options, particularly during hot weather.
Dr al-Yafei also advised parents to limit the time their child spends with electronic gadgets such as video games, smartphones, tablets, and laptops.
He noted that parents and children should work together to decide how much time to spend with electronic devices each day and recommended one hour a day as a good starting point.
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