Holiday Season Wellness Guide: Keeping Your Family Healthy and Happy!

The holidays are coming and we are looking forward to gathering, having fun, and making memories. Since our kids often share more than just smiles—they share germs!—partnering with your school on a few simple, but super effective, wellness habits will help keep everyone feeling great as we head into and through the festive season.

1. Fighting Off the Germs: The Basics

At school, we are always reinforcing good health habits, but the single most important thing we can do together is this:

Please keep your child home when they are ill. This is truly the best way to prevent the spread of sickness and keep our community healthy!

You can also be a huge help by reinforcing these basics at home:

• Cover It Up! Teach them to cough or sneeze into a tissue or their inner elbow—not their hands, please!

• Tissue Time: Help them remember to use a tissue for a runny nose and throw it away right after.

• Wash, Wash, Wash! Encourage regular and thorough hand washing with soap and water, especially before eating and after using the restroom or blowing their nose.

2. Sleep: The Secret Weapon for Health and Focus

Fighting off sickness isn't just about hygiene; it's also about getting enough rest! Adequate sleep is just as important as good hygiene for a strong immune system and for being alert and ready to learn when they return to school.

Please help your child prioritize getting enough rest each night.

Age Group	Recommended Sleep per 24 Hours
Ages 3–5 (Preschool/Kindergarten)	10–13 hours (including naps)
Ages 6–12 (Elementary/Middle School)	9–12 hours
Teenagers (High School)	8–10 hours

Tips for Great Sleep Hygiene at Any Age

"Sleep hygiene" refers to habits that help you get good, quality rest, which can be tough to maintain during the busy holiday season. Here are a few evidence-based tips:

1. Be Consistent! Set regular bedtimes and wake times, even on the weekends. A routine helps regulate their body clock.

2. Create a Calm Wind-Down: Engage in relaxing activities before bed, like reading a book together or taking a warm bath.

3. Power Down the Screens: Avoid TV, phones, and tablets for at least one hour before bedtime. The blue light can interfere with sleep hormones!

4. Keep it Dark, Quiet, and Cool: A comfortable sleep environment is key.

5. Encourage Daytime Activity: Regular exercise during the day helps promote good sleep at night (just avoid intense exercise right before bed).

By focusing on good hygiene and prioritizing healthy sleep, we can give our kids and ourselves the best chance to stay healthy, happy, and successful throughout the holiday season and beyond.

Thank you for partnering with us!

Warmly,

Brandi & Margaret