Establishing a routine for children, especially during their school and formative years, is essential. It sets a foundation for their future, teaching them discipline and contributing to their overall success. Routines help children grasp the importance of time management, while consistent healthy eating and sleep habits ensure they have the energy for the day and receive necessary nutrients. Connector spoke with experts to learn how parents can effectively create healthy eating and sleep routines for their children.
Plan A Routine/Schedule Together
Before setting a routine to improve your child's diet and sleep, it's important to help them understand the value and necessity of having a routine. Begin by discussing with your child what happens throughout the day and gradually introduce specific bedtimes and mealtimes. Adjust bedtime, wake-up times, and meals to align with the school schedule to help them adapt smoothly. By involving them in the planning process, they will be more engaged and likely to enjoy building their routine, rather than just following instructions.
Focus On A Balanced Diet
First and foremost, plan a well-balanced diet for your child that includes a variety of foods. While children often prefer fast food options like sandwiches, burgers, pizzas, noodles, and chips, these should not be a daily meal choice. Samantha Hodges, Deputy Head of Primary at Swiss International School in Dubai, emphasises, "The essential components of a balanced diet include proteins, carbohydrates, fruits and vegetables, and healthy fats. Combining these provides children with the energy and focus needed for school."
Hence, when planning meals, aim to include all these components. You can certainly tailor the dishes to your child's preferences while ensuring a nutritious balance.
Laura Nulty, Assistant Headteacher, Secondary, GEMS First Point School, The Villa adds, " Children, like adults, should have a diet that includes a wide variety of foods. This should encompass fruits and vegetables, whole grains, proteins, dairy, and healthy fats. Each component plays a distinct role in maintaining bodily functions and overall health. Whole grains, such as whole grain bread, pasta, and cereals, provide sustained energy. Proteins, including lean meats (chicken/turkey), eggs, beans, and fish, support muscular growth and repair. Dairy products offer calcium for stronger bones, while healthy fats, such as Omega-3 found in fish, seeds (like chia and flaxseed), and eggs, are crucial for heart health and brain function. Fruits and vegetables, which can be incorporated into daily meals, offer a range of nutrients that boost the immune system, strengthen bones, improve eyesight, support dental health, and enhance brain function and focus."
Focus On Hydration And Healthy Drink Choices
Regardless of the season, staying hydrated is crucial for overall health. However, children often struggle to drink enough water or enjoy healthy juices. As a parent, it's essential to establish and encourage a water-drinking habit for your children.
Natacha Ajaka, Clinical Dietitian and Pediatric Specialist at Mubadala Health Dubai, emphasises, “Staying hydrated is critical. Hence, proper hydration is important for cognitive function, concentration, and physical performance. Encourage your child to carry a reusable water bottle to school and drink water regularly throughout the day. Including hydrating foods like cucumbers, celery, and watermelon in their diet can also help. Substitute sugary drinks with water or unsweetened beverages, and add a splash of fruit juice or slices of fruit to make water more appealing."
Janet Foley, Executive Vice Principal at GEMS Wesgreen International School, Sharjah adds, "Teaching children the importance of drinking water, particularly before and after physical activity, is crucial, so be sure to lead by example. Sending your child to school with a refillable water bottle ensures they have access to water throughout the day, encouraging regular hydration. Additionally, it's important to limit sugary drinks, as they contain 'empty' calories and can contribute to tooth decay."
Charne Rossouw, Head of Primary at GEMS Founders School, Masdar City, recommends that parents can also promote proper hydration by including water-rich snacks such as fruits and vegetables in their child's lunch. Additionally, setting a positive example by maintaining good hydration habits at home can reinforce the importance of drinking enough water.
Help Your Children Understand The Importance Of Sleep
To ensure your child gets to bed on time and leads a healthy life by completing the required amount of sleep, it's important to first help them understand the value of a regular sleep routine. Natacha Ajaka at Mubadala Health Dubai advises, "Establish good sleep habits by maintaining a consistent sleep schedule and a calming bedtime routine, such as reading or taking a warm bath. Limit screen time before bed, as blue light can disrupt melatonin production. Encourage screen-free activities like reading or puzzles to help your child relax before bedtime."
Samantha Hodges at Swiss International School in Dubai also adds that "Sleep is essential for a child's development, impacting their growth, immunity, memory, and focus. To ensure they get the 9 to 11 hours of sleep they need, establish a solid routine that promotes an early bedtime. Set clear boundaries on device use, ideally keeping screens out of the bedroom, and create a consistent bedtime routine to signal when it's time to wind down. Leading by example, putting away your own devices can help both you and your children develop healthier habits around screen time."
Laura Nulty from GEMS First Point School, The Villa adds, "Sleep is vital for health and academic performance. School-age children should get between 8 and 11 hours of sleep per night, depending on their age. Proper sleep supports cognitive function, mood regulation, and overall well-being. During sleep, our bodies repair themselves, so insufficient sleep can lead to sluggishness, fatigue, and poor concentration in school."
.jpg)
Involve Your Child In Meal Preparations
Involving children in meal preparation can help establish a routine and teach them the importance of nutritious food. "Involving your child in meal planning and preparation can encourage healthy eating habits. Let them choose from healthy options and participate in age-appropriate cooking tasks. This not only makes healthy eating more enjoyable but also teaches valuable life skills that will benefit them in the long run," adds Natacha Ajaka at Mubadala Health Dubai.
Highlighting the importance of decision-making, nutritious meals and how children will benefit from meal planning, Samantha Hodges at Swiss International School in Dubai says, "Including children in decision-making is a key way to build their confidence and help their development. A good way to do this is to turn nutrition and meals into a fun activity, from menu planning, grocery shopping to cooking and assembling. That way, children learn all about what makes a meal nutritious and will be excited to bring their food into school and show off their hard work!"
Janet Foley from GEMS Wesgreen International School, Sharjah, advises parents to let children select their meals from a list of healthy options for the week. Involving kids in food shopping, cooking, and meal preparation can make them more engaged and excited about their food. Allowing them to experiment with creating their healthy snacks can broaden their tastes and encourage them to try new foods. It's important to teach children that there are no 'bad' foods, just poor eating habits, to help them develop a positive relationship with food.
Charne Rossouw from GEMS Founders School, Masdar City, suggests that preparing your own lunch and your child’s lunch together sets a strong example of healthy eating. Consistency in these habits not only benefits your own health but also encourages your child to adopt similar practices.
Focus On Visually Appealing Food
To make sure your child enjoys their meals, pack simple, nutritious foods that are also visually appealing. When food looks inviting, children are more likely to want to eat it.
Janet Foley from GEMS Wesgreen International School, Sharjah, adds, "I recommend packing food that is easy to eat and visually appealing. For example, a whole-grain tortilla wrap with lean turkey or cheese and lettuce, cut into small pieces, paired with a fruit yogurt is a great option. For snacks, consider veggie sticks with hummus or a fresh fruit salad. Making the food fun to eat and involving your child in the preparation can increase their likelihood of enjoying it."
Reduce Screen Time
Janet Foley from GEMS Wesgreen International School, Sharjah, advises setting a strict screen time limit, such as no screens at least an hour before bedtime, to help your child's brain relax. Establishing a bedtime routine is essential, especially for young children, so encourage activities like reading, drawing, or quiet play before sleep. If screens are unavoidable, use blue light filters to reduce their effect on sleep. Ideally, keep screens out of the bedroom to maintain a calming sleep environment.
Laura Nulty from GEMS First Point School, The Villa, suggests that parents can enhance their child's sleep by creating a screen-free bedtime routine. This includes engaging in calming activities such as reading or drawing before bed, setting a specific time to turn off screens, and establishing a relaxing environment with dim lighting to signal that it’s time to wind down.
Charne Rossouw from GEMS Founders School, Masdar City, recommends reducing screen time before bed by implementing a 'digital sunset' an hour before bedtime, turning off all devices. Instead, create a calming evening routine with activities like reading, light stretching, or mindfulness exercises. Establish screen-free zones, especially in the bedroom, to support this routine. Encouraging children to engage in creative hobbies such as drawing or playing an instrument offers a relaxing alternative to screens and promotes better sleep quality.