There's an Enemy in the Family….Sleep deprivation

This week the children at New Hope Christian Academy will be learning about the importance of sleep! A large percentage of America is sleep deprived.  Sleep is so important that inadequate amounts could have negative effects on your child's mental and psychological development. Children who receive an inadequate amount of sleep are not alert, not ready to learn, irritable, and have impaired judgment. During sleep, the body is undergoing tissue growth, repairing muscles, building bones, consolidating memory, restoring energy, and regulating hormones. Help your child to reach their full potential in life by establishing healthy sleep patterns.

Some healthy sleep tips include:

·         Establishing a bedtime routine (brushing teeth, bathing, praying, reading a book). Bedtime routines should not consist of things that will stimulate the child to be active. A soothing bedtime routine will help relax the body and promote sleep.

·         Going to bed at the same time every night. This will help establish a regular sleep-wake cycle.  A sleep-wake cycle is like a natural clock that tells the body when to sleep and when to wake up.

·         Not exercising right before bedtime. Exercise causes an increase in heart rate, blood flow, and breathing. As a result, your body will be pumped from the workout that it will not be ready for bed. So, exercise early enough to give your body time to return back to its normal state.

·         Not eating right before going to bed. Your body is still trying to digest what you have eaten and is not ready for bed. Eating at least one hour before bedtime will allow your body to digest its food and become ready for bed.

·         Set the atmosphere for sleep. It is important to dim the lights so that your body will be able to relax. Also, it is important to have a quiet environment. This will decrease your body from being distracted from the surrounding environment.

·         Avoiding caffeine prior to bedtime (sodas, coffee, and chocolate). Caffeine is considered a stimulant. This stimulates the body to want to be active.

·         Control TV and Internet times. Most school-age children can become so consumed in watching television and surfing the internet that they do not have the desire to sleep. Controlling this will help establish a routine and minimize sleep distractions.

Below is a video on the importance of children obtaining adequate amount of sleep.

Parents, your children are like sponges! They absorb all that you do! If they are going to have healthy sleep pattern, it will have to be because the family is maintaining a healthy sleep pattern. The amount of sleep you and your child receive, will determine the quality of the next day!

So, HEALTH YOUR FAMILY by removing the enemy from your house!

You can go to bed without fear; you will lie down and sleep soundly. Proverbs 3:24 (NLT)

Children and Healthy Eating.....Is it possible?

Family lifestyle is playing a big role in the health habits of children. Children are more likely to continue practicing eating habits in there adult life that they were introduced to growing up. For the most part, children need to be exposed to fruit and vegetables multiple times before they enjoy partaking in it.

I recently spoke with about 40 parents and teachers on how to encourage children to eat their fruits and vegetables. One of the ways to encourage children to eat their fruits and vegetables is to make fun, creative  things  with the food. For example you can take celery, peanut butter, and raisins to make ants on a log. Or you can take a strawberry and nuts to make mice. None of the foods have to be perfect! They are just fun and creative ways to get your child to enjoy eating fruits and vegetables, and it promotes family bonding time! =)

Link for more ideas and recipes

http://familyfun.go.com/recipes/appetizers-snacks/healthy-snacks/

Another way to encourage children eat their fruit and vegetables is to make them more accessible. Create or buy platter trays with different types of fruits and vegetables, or set fruit bowls on the kitchen counter. In addition, buy  less  unhealthy snacks so that it decreases the chances of the child choosing the wrong snack.  This will also train the child on what snacks they should partake in.

In order for your child to embrace a healthy lifestyle, it takes a  family effort. Parents are in control to setting the example.  They are usually the ones purchasing the food and making meal selections for the family.  Children are the ones who learn and follow what the parents set in place for them.

So parents, HEALTH YOURSELF for your child's sake!

Let the Fight Begin......

My name is Ashley Long and I am a UAB Honors in Nursing student at the University of Alabama at Birmingham. I have been given the amazing opportunity to engage in a service learning project! My project involves working at New Hope Christian Academy School. While there, I will teach health education to 2^nd -5^th graders weekly and their parents monthly. I chose this particular route because I have a passion and a desire to work with African American families in overcoming minority health disparities. I chose the church as an avenue in achieving this because African Americans have had a unique connection with churches that date back to slavery times. The church is considered a ‘network’ that links this community to the outside world. Using churches to reach this particular ethnic group is a key component in combating minority health disparities. My goal is to empower and equip families with the tools needed to become healthy individuals spiritually, physically, and emotionally! So, enter into the ring with me as I engage in the challenge of fighting to become a better you!

HEALTH YOURSELF

Dear friend, I hope all is well with you and that you are as healthy in body as you are strong in spirit. 3 John 1:2 (NLT)