Getting some zzz's

Ensuring that children have adequate and restful sleep is the first step in helping them focus, perform well in school and curb "hyperactive" behaviors. Unlike adults, when children are tired, sometimes their engines rev up, trying to keep them awake. Many times, this results in the label of the "hyperactive" child.

Parents should aim for the following (allowing for some variation in individual energy levels):

.. 10 to 11 hours of sleep for ages 5 to 9

.. Nine to 10 hours of sleep for ages 10 to 14

.. Eight to nine hours of sleep for ages 15 to 18.

Parents can also help create a restful bedtime environment by limiting caffeinated drinks or stimulating activity before bedtime, and shutting off the TV, computer and video games. Disturbing images and violence (even in fantasy or cartoons) may continue to play in a child's head, making it hard to drift off to sleep. Getting ready for bed at the same time every night and having a set routine is also important. In addition, bedtime can be a special time for parents and children to talk quietly together, read stories or sing songs to lull the child to sleep.

If children still have problems sleeping, your primary doctor may wish to refer you to a sleep specialist, who can look for sleep interruptions such as apnea.

Eating Well

Poor nutrition doesn't simply lead to obesity. It can also lead to low energy, difficulty concentrating and overall fatigue. In fact, a recent study found that low iron levels can contribute to low test scores in teenage girls.

Make sure children start their day with a good breakfast featuring protein, whole grain carbohydrates and a fruit or vegetable, for example, eggs, multigrain toast and orange slices. Avoid sugary breakfast treats such as toaster pastries. Morning is also a good time for both teens and children to take that daily multivitamin.

Talk to your children about good food choices and steer them away from the cafeteria snack machine. Instead, provide them with healthy snacks such as a bag of nuts, baby carrots or an apple. If you pack a lunch for your child, follow the same guidelines of protein, carbohydrate, fruit/vegetable, for example, a turkey sandwich on whole wheat bread with lettuce and tomato, plus pretzels and grapes.

And while it isn't always possible, try to make mealtimes a family time at least once a week. Eating a meal together gives you time to catch up with your children, talk about their friends, and find out how they're doing in school and other activities. And it's been found that families who take the time to eat together tend to eat more healthily.

Feeling Better

It's normal for children to have small anxieties about how they look, who their friends are, and how well they're doing in school or in sports. But this becomes a problem when anxiety or depression affects daily activities.

Anxiety and depression in children can be caused by a number of factors, including difficulty socializing with peers, bullying, performance anxiety, problems at home, or illness or death in the family. But it can be more difficult to diagnose this disorder in children. Unlike adults, who tend to become sad and withdrawn, children who are anxious or depressed tend to act out, may be unable to concentrate, or may seem high-strung or nervous.

It's important to talk with your children and know what's going on in their lives. If you think your child may be having a problem, talk about it. Ask them if there's something wrong, and let them know that you're there to help. A mental health professional, pastor or other trusted counselor should also be consulted if problems don't resolve.

By staying in touch with your kids and ensuring they have the tools they need to be successful, you can help them stay happy, healthy and get through the school year with flying colors!

MCG Health System is composed of three organizations - MCG Health Inc. and the clinical services offered by the faculty of the Medical College of Georgia and the members of the MCG Physicians Practice Group. MCG Health, Inc. is a not-for-profit corporation operating the MCG Medical Center, MCG Children's Medical Center, the MCG Sports Medicine Center, MCG Ambulatory Care Center, the Georgia Radiation Therapy Center and related clinical facilities and services. MCG Health, Inc. was formed to support the research and education mission of the Medical College of Georgia, and to build the economic growth of the CSRA, the state of Georgia and the Southeast by providing an environment for delivering the highest level of primary and specialty health care. For more information, please visit www.MCGHealth.org.