Sleep tips:

• How much sleep do you need? Kids need about 10 hours, teens about nine, adults need about eight
• Routine is key: stick to bedtime routines
• Move More! More activity helps you sleep better and wake refreshed
• Do homework first, don’t wait until the end of the night
• Say good night to the electronics: keep screens out of the bedroom!
• Make sure your room is dark
• Get help if you have a lot of trouble sleeping or staying asleep
• Excuses for not going to bed at night:
   “I’m not tired at night”
   “I have to stay up and finish my homework”

Eat Meals Together as a Family:

• Try to eat as a family 3-4 days/week
• Don’t overthink the menu: keep it simple
• Try to avoid eating in the car/limit fast food
• Have everyone help with cooking
• Stop grazing
• Studies show kids who eat with their parents stay away from cigarettes, alcohol, and drugs; do well in school, maintain a healthy weight, and are happy with their present life and prospects for future.

Be Positive about Food and Body Image:

• Don’t use food as a reward, bribe or punishment
• Stay away from fad diets/ Avoid labeling food as “good” or “bad”
• Learn about nutrition/Grow it yourself!