The shorter days of winter, colder temperatures, and limited outdoor activity, can all impact energy levels, motivation, and mood. As such, it's important to continue to focus on maintaining our children’s physical, emotional, and academic well-being. Below are some practical winter wellness tips, as well as resources to help you and your family make the best of this season.
1. Keep Active Indoors and Outdoors
Even with cold weather, staying active is essential for physical and mental health. Bundle up and go outside for sledding or a winter nature walk. On especially cold days, try indoor movement activities like dance or obstacle courses.
🔹 Resource: GoNoodle (https://www.gonoodle.com/) – Free movement and mindfulness videos for kids.
2. Maintain a Healthy Sleep Routine
With less natural sunlight in winter, it’s easy for sleep schedules to get disrupted. Keep bedtime and wake-up routines consistent to support focus and emotional well-being. Reduce screen time before bed to improve sleep quality.
🔹 Resource: Sleep Foundation (https://www.sleepfoundation.org/) – Tips for healthy sleep habits by age group.
3. Prioritize Mental Health and Social Connection
Winter can sometimes bring feelings of isolation. Encourage children to stay socially connected with friends and family through game nights, virtual chats, or extracurricular activities. If your child is struggling, remind them they can talk to a trusted adult.
🔹 Resource: Child Mind Institute (https://childmind.org/resources/) – Expert advice, articles, and resources on children's mental health, anxiety, and emotional well-being.
4. Strengthen the Immune System with Healthy Nutrition
A well-balanced diet with plenty of fruits, vegetables, and protein helps keep the immune system strong. Drinking enough water is also key, even in colder months.
🔹 Resource: MyPlate (https://www.myplate.gov/) – Nutrition tips and meal planning resources.
5. Create a Cozy and Productive Learning Environment
A warm, well-lit space for homework and reading can help students stay engaged during long winter nights. Reading together as a family or setting small learning goals can help keep minds active.
🔹 Resource: Scholastic (https://www.scholastic.com/) – Reading resources and book recommendations by age level.
6. Plan Screen Time Breaks
While technology is important for learning and entertainment, excessive screen time can lead to fatigue and mood changes. Encourage regular breaks and alternative activities like board games, puzzles, crafts, or something active.
🔹 Resource: Common Sense Media (https://www.commonsensemedia.org/) – Guides for managing screen time and digital well-being.
