Prioritize sleep

Sufficient sleep allows the brain to rest and consolidate memories. Parents should maintain naps for children aged 3-5. Older children should get about 9-12 hours of sleep and avoid electronic devices close to bedtime. Establishing a consistent bedtime routine, around 9 PM, helps regulate the brain's natural sleep-wake cycle, encouraging the release of melatonin and promoting deep sleep. Parents should avoid giving children snacks or milk about two hours before bed to prevent indigestion.

Physical activity for brain training

Regular exercise enhances attention, memory, and supports learning. Children should engage in 60 minutes of daily playtime activities like cycling, tag, or walking. Physical activity helps develop strong bones and muscles, improves cardiovascular health, boosts immunity, and prevents obesity. Active children also tend to have a positive mental outlook, improved digestion, and a healthy appetite. Encouraging physical activity from a young age instills an active and positive lifestyle for the future.

Practice recalling information

Encourage children to review their lessons, take small quizzes, or use flashcards to reinforce learning. After a study session, ask 3-5 questions to help them recall the material. The following day, give them a short two-minute quiz on the same topic.

Avoid cramming

Spaced-out study sessions are more effective than cramming for memory retention and maintaining interest. Instead of one long session, children should study in shorter intervals of 45 minutes to an hour. Forcing children to cram can create pressure, leading to fatigue, stress, and impacting their emotional and intellectual development. Prolonged academic pressure can also cause various physical health issues.

Breaking down lessons into smaller chunks helps children remember effectively. Image generated by AI.

A healthy breakfast and hydration

A nutritious breakfast and adequate hydration are crucial for boosting memory and concentration. Breakfast provides the brain with essential nutrients, keeping children alert and ready to learn. Brain-boosting foods include whole grains, fruits, milk, eggs, fatty fish, and leafy green vegetables. Children who eat regular meals tend to have quicker reflexes and better cognitive function. Skipping breakfast deprives the body of energy and nutrients, leading to reduced concentration, fatigue, and impaired learning.

Le Nguyen (Times of India)