It’s that time of the year again, the start of another school year. Back to early mornings, structured learning and adjusting to new routines. This transition can feel incredibly challenging, especially after months of easy, carefree summer days. Going back to school can also bring its own set of frustrations. It’s not easy for kids to get back into the swing of things! There are often struggles with falling asleep on time, difficulty staying focused in class, and then dealing with the never ending cycle of viruses making their latest rounds throughout the school.
Although this can all feel overwhelming at first, these challenges are very common. The good news is that they’re also manageable! By building healthier sleep habits, supporting the immune system, and using nourishing foods and targeted supplements to help improve focus, you can give your child a strong foundation to thrive at school all year long.
Let’s begin with one of the most essential components of health: Sleep
Without good quality sleep it can become quite difficult for kids to manage their emotions, stay on task and maintain focus in class. Sleep is when the brain does some of its most important work, such as sorting and storing new information and strengthening the memory. It’s also a critical time for the body to repair itself and for maintaining and strengthening the immune system.
Consistency is key when trying to establish better sleep times. Have a regular wake up and bedtime schedule for your child every day of the week, even on the weekends. A regular schedule helps reset your child’s internal clock, making it easier for them to go to sleep faster and wake feeling refreshed. Having a consistent schedule also helps your child know what to expect, reducing the chances of tantrums or meltdowns when bedtime comes at an unexpected time.
It’s hard to fall asleep when you feel like you can’t unwind after a busy day. A calming bedtime routine can signal to your child that it’s time to wind down and it can help set the stage for them to fall asleep easier. Simple activities like reading a book, listening to calming music, taking a warm bath, or writing in a journal can be part of a bedtime routine at any age. Having a small protein rich snack before bed can also help with relaxation and a better quality sleep, especially if the snack is rich in the sleep inducing amino acid tryptophan (like pumpkin seeds, peanut butter, turkey, or yogurt). Protein can also help keep blood sugar stabilized, helping to prevent frequent wake-ups throughout the night due to dips in blood sugar levels.
Blue light that is emitted from phones, tablets, and TVs can interfere with melatonin production in the brain, making it more difficult to fall asleep. Children may be far more sensitive to blue light than adults. One study showed that evening blue light exposure suppressed melatonin production twice as much as adults (2). It’s important to turn off screens at least one hour before bed, and keep devices out of the bedroom, if possible.
For some children, simply improving sleep habits may not be enough. In these cases, certain herbs and nutrients can offer extra support, especially when used alongside a consistent bedtime routine.
If your child is struggling with getting to sleep despite making changes to their sleep habits and bedtime routine, give these supplements a try:
Chamomile (Ages 2+)
This herb can calm anxiety, relax muscles and induce sleep in children. It is believed that this effect is due to a flavonoid called Apigenin (chamomile is rich in this), which can bind to Gaba receptors in the brain that are involved in regulating sleep and relaxation, helping your child to fall asleep and stay asleep. Chamomile can also help with gas pains or any digestive upset, so if your child deals with this issue at bedtime, chamomile may be helpful. Do not use chamomile if your child is allergic to plants of the Asteraceae/Compositae/Daisy family.
Magnesium Bisglycinate (Ages 3+)
Also known as the “relaxation mineral,” magnesium plays a key role in calming the nervous system. It can be helpful for children who are tense, restless, or have trouble staying asleep. Magnesium helps regulate the body’s stress response and supports the production of melatonin, a hormone that regulates sleep. Choose a magnesium supplement that contains the amino acid glycine, as glycine also has a calming effect on the nervous system, helping your child relax and get into a deeper state of sleep.
Passionflower (Ages 13+)
Passionflower is a gem for quieting a racing mind that can often keep some kids awake. It can also help promote a deeper, better quality sleep due to its ability to increase GABA levels in the brain. Passionflower can also be used during the day for reducing feelings of anxiety, helping your child to relax at school.
Lemon Balm (Ages 13+)
Lemon Balm is known for its calming and mood supportive effects. It can be especially helpful for kids who deal with anxiety and feel like they can’t wind down at night time. Lemon balm has a soothing effect without it being sedating, making it a good option for daytime use in kids who are dealing with anxiety at school.
Age guidelines for each herb is based off of guidelines for tincture formulas. Talk more with your health care provider about dosages and what age is appropriate to use supplements for anxiety and sleep.
Even the most attentive learners can have a tough time staying focused throughout the whole school day. Between constant distractions, mental exhaustion, and the sensory overload that often comes along with busy classrooms, focus and attention can quickly slip away. ADD and ADHD are also becoming more prevalent these days, making it even more important to support your child’s focus and overall cognitive well being.
Fortunately there are many ways to help! Through better lifestyle habits, targeted supplements, and a focus on nourishing foods, you can give your child the support they need to stay more focused, feel more grounded, and thrive throughout the school day.
Put down the sugary breakfast cereals and reach for protein and fibre rich foods for breakfast instead. Skipping breakfast or eating a breakfast that consists of refined, sugary carbohydrates leads to an energy crash and poor concentration. Fuel your child’s brain with the right foods throughout the day for optimal focus and energy. More tips on foods that support focus can be found at the end of this article.
Even in as little as 30 min a day of physical activity, significant improvements can be seen when it comes to improving focus, memory, mood, and overall cognitive function in children. According to one small study done on adolescents, bilateral coordinative exercises (ex. throwing and catching, hand clapping games, hopping, jumping jacks) may be the most effective for improving attention and focus (3). Whatever activity your child chooses, the goal is to move.
The brain is sensitive to dehydration, and even a very mild dehydration can cause decreased focus, attention and memory issues (4). Encourage your child to sip water throughout the day and pack lunches and snacks that have a higher water content (think cucumbers and watermelon) to help bump up their water intake.
Excessive screen time has been shown to significantly impact the overall development of a child. It can impact their executive function skills, focus and attention, language development and even emotional development. It can even eventually lead to depression, anxiety and sleep disturbances (5). Try to limit your child’s screen time to no more than 2 hours each day (6).
It’s important to have a homework space that is quiet, organized, and free of clutter. Having a spot with little noise and visual clutter will make it much easier for your child to concentrate on their homework without getting overwhelmed.
Some kids require additional support and may benefit from specific supplements that help to improve focus. Here are a few to try that may help:
Fish oil / GLA
The benefits of omega-3 are numerous! Omega-3s from fish oil, especially DHA and EPA, are important for growing brains. They help build healthy brain cells and support the production of neurotransmitters like dopamine and serotonin, which play key roles in focus, mood, and behavior. Low levels of omega-3s have been linked to attention issues in children, and studies suggest that supplementation may improve concentration and reduce impulsivity (7). The addition of GLA, a type of omega-6 found in evening primrose or borage oil, can further support children with focus and mood issues. These healthy fats can also help reduce inflammation, support immune function, and may improve sleep quality in some children (7).
B Vitamins
Certain B vitamins play a big role in supporting your child’s attention, emotional regulation, and overall brain function. Vitamins like B6, B9 (folate), and B12 are needed to make key neurotransmitters like dopamine and serotonin that help with mood, motivation, and staying focused. Deficiencies in these nutrients have been linked to inattention and hyperactivity in children.
Choline
Choline is often grouped in with the B vitamin family, despite not being a vitamin. Choline is crucial for healthy brain development and focus. It’s used to make acetylcholine, a neurotransmitter involved in memory, learning, and mental clarity. Some research has even shown that choline supplementation may help reduce attention and behavior issues, especially in kids at higher risk for ADHD (8). Choline is often included in most multivitamins or in B-Complex formulas.
Zinc
Zinc may just be a trace mineral, but its role in brain function is anything but small. It helps regulate dopamine, the neurotransmitter that supports motivation and attention, and is involved in how brain cells signal and communicate with each other. Low levels of zinc have been linked to a shorter attention span and hyperactivity in some children. In one study, it was found that
children with ADHD who were given zinc along with their usual treatment had greater improvements in attention compared to those on treatment alone (9).
Immune Support: Building Resilience from Within
A strong immune system is essential for helping kids stay healthy in school, especially when cold and flu season hits. While no supplement can prevent every single sniffle, certain supplements, key nutrients and daily habits can help to support and strengthen your child’s immune system.
If you find that your child tends to pick up every cough or cold that circulates around the school, try these supplements to help support their immune resilience:
Probiotics
A healthy gut is key for cultivating a strong, resilient immune system. Probiotics can help introduce beneficial strains into the gut, helping to create a healthier gut microbiome. Beneficial microbes in the gut can communicate with immune cells, helping to modulate and improve immune function (10). A healthier, more responsive immune system can help ward off those pesky respiratory tract infections that seem to hang on forever.
Elderberry
Although not technically a berry (they are classified as drupes), elderberries pack a powerful punch of antioxidants and immune modulating compounds. Elderberry contains numerous beneficial phytonutrients, like anthocyanins, which give it immune modulating properties and anti-inflammatory effects. These compounds can support the body’s ability to fight off infection without overreacting. In several studies, elderberry supplementation was associated with a shorter duration and reduced severity of cold and flu symptoms, especially upper respiratory infections (11).
Vitamin D
This vitamin plays an important role in immune health, especially during the colder months when kids are indoors far more often and have less exposure to the sun. It helps regulate immune responsiveness and helps to keep inflammation in check, which is key for helping the body respond to viruses in a balanced way. Low levels of vitamin D have been linked to an increased risk of respiratory infections in children, which highlights the importance of getting enough vitamin D to help support the immune system, especially during cold and flu season.
Alongside targeted supplements, everyday habits play a key role in supporting your child’s immune system. Encourage regular hand washing, avoid unnecessary face touching, and aim for consistent, good quality sleep and plenty of physical activity. Managing stress is also important, especially during the busy school year. Deep breathing exercises, downtime after
school, and making time for daily connections as a family can all help reduce the impact of stress on the body.
What kids eat throughout the day can play a big role in how well they learn, focus, and fend off illnesses. While supplements can help, a healthy diet is the foundation for optimal health.
Start with a balanced breakfast.
Kids need quality fuel to help them stay focused, energized and emotionally balanced throughout the day. Aim for breakfasts that include protein and fibre, such as eggs and whole grain toast, nut butter on whole grain toast, or Greek yogurt with berries. These help stabilize blood sugar and prevent energy crashes early in the day. Try to avoid sugary cereals and refined carbs, which can spike blood sugar and lead to irritability, fatigue, and poor focus.
Add fruits and vegetables to every meal.
Colorful produce provides essential vitamins, minerals, and antioxidants that support immune health and optimal brain function. The fibre in fruits and veggies also feeds beneficial bacteria in the gut, which plays a role in mood, behavior, and inflammation. Whether you choose fresh or frozen fruits and vegetables, both are nutritious options and can be incorporated into each meal.
Prioritize protein throughout the day.
Protein is needed to make key neurotransmitters like dopamine and serotonin, which influence mood, focus, and motivation. Try to ensure that your child is getting quality protein at each meal, like chicken, meats, eggs, beans, tofu, nuts or fish. This also helps to keep them fuller for longer, and it can also help to prevent blood sugar dips that affect mood and overall cognitive function.
Include omega-3 rich foods.
Fatty fish like salmon and sardines are packed with omega-3s that help support and nourish the brain. These healthy fats are important for cognitive development, focus, and optimal immune function. If fish isn’t usually a regular part of your family’s meals, or if your child dislikes fish, consider having your child take a good quality fish oil supplement.
Focusing on daily habits like sleep, nutrition, and targeted supplementation can go a long way in helping your child thrive this school year. Remember that small, consistent changes can often have the biggest impact. Don’t stress yourself and your child out by trying to do everything all at once. Just try introducing one or two new habits at a time. Before starting any new supplements or making major dietary changes, be sure to check in with your healthcare provider to ensure they’re safe and appropriate for your child’s specific needs.
Article written by Jennifer Fraser C.H.N.C.
References:
1. https://kidshealth.org/en/parents/sleep.html
2. https://pubmed.ncbi.nlm.nih.gov/24840814/
3. https://pubmed.ncbi.nlm.nih.gov/18602754/
4. https://karger.com/anm/article/70/Suppl.%201/30/42512/Effects-of-Dehydration-on-Brain-Functioning-A-Life
5. https://pmc.ncbi.nlm.nih.gov/articles/PMC10353947/#sec3
6. https://myhealth.alberta.ca/Health/aftercareinformation/pages/conditions.aspx?hwid=uh4084
7. https://pmc.ncbi.nlm.nih.gov/articles/PMC5603098/
8. https://pmc.ncbi.nlm.nih.gov/articles/PMC10343507/
9. https://pmc.ncbi.nlm.nih.gov/articles/PMC3037197/
10. https://pmc.ncbi.nlm.nih.gov/articles/PMC9818925/
11. https://pmc.ncbi.nlm.nih.gov/articles/PMC8026097/
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