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Welcome to the January Edition of the Healthy Schools
e-Newsletter 

 

Brought to you by Regina Area Health Promotion 
Saskatchewan Health Authority 


Please share with your administration, teachers, other school staff, and school community council.  There is something for everyone!   

French resources will be highlighted by 'FR.' 
Subscribe here!

January 2020 feature topic:
Sleep

In this issue:

  1. Sleep
  2. Curriculum Connections and Activity Ideas (grades k-12) (FR & EN)
  3. Parent Resources
  4. January School Nutrition Poster: Breakfast (FR & EN)
  5. Community Programs and Resources:
    • Personal Financial Management Workshops
    • Healthy Cooking Classes
    • Indoor Gardening Workshop
  6. How to Connect with us
Image: Photo by Alexandra Gorn on Unsplash

Importance of Sleep

Catching more Zzz’s can help with childrens’:

  • Physical health,
  • Emotional well-being, and
  • Quality of life
Children and adolescents who do not get enough sleep have a higher risk of diabetes, injuries, poor mental health, and problems with attention and behaviour (1).
 
1 in 4 children are NOT getting enough sleep.

Canadian Guidelines Recommend:
  • 9–11 hours of sleep/night for children ages 5–13 years old, and
  • 8–10 hours of sleep/night for children 14–17 years old.
References:
1. Centre for Disease Control. Sleep in Middle and High School Students. https://www.cdc.gov/features/students-sleep/index.html
2. Tremblay, M.S. et al. Canadian 24-Hour Movement Guidelines for Children and Youth: An Integration of Physical Activity, Sedentary Behaviour, and Sleep. Applied Physiology, Nutrition, and Metabolism, 2016, 41(6 (Suppl. 3): S311-S327, https://doi.org/10.1139/apnm-2016-0151 
Infographic Developed by the Public Health Agency of Canada: https://www.canada.ca/en/public-health/services/publications/healthy-living/canadian-children-getting-enough-sleep-infographic.html#fn1

Sleep Behaviour in Saskatchewan Children


Saskatchewan children grades 7-12 were surveyed on health behaviours in 2019 through the SAYCW (Saskatchewan Alliance for Youth and Community Wellbeing) and found:
  • less than half of students (47.0%) were getting the recommended amount of sleep on school nights.
 
  • Screen time has been linked to declines in sleep health and school performance, and the majority (72%) of surveyed students indicated they spent 3 hours or more on recreational screen time per day. (Canadian Guidelines recommend no more than two).
  • Additionally, students who reported fewer hours of sleep and higher screen time usage reported more often being too tired to focus in school.
 
  • Being too tired to focus was associated with lower self-reports of school performance.

Helping Students get a Better Sleep


Balancing stress hormones, staying active and eating well can help children sleep better. Schools can help students do this by:
Reference: 1. CSEP. The Canadian 24-Hour Movement Guidelines for Children and Youth (ages 5-17 years) . csepguidelines.ca/ 

Curriculum Connections, Resources and Activity Ideas 
(grades k-12) (FR + EN)

Information for Parents/Guardians (FR & EN)

To help children sleep better, some recommendations include:
  • Aim for roughly 30-60 minutes of moderate to vigorous physical activity per day like swimming or running. 
  • Help children improve inner calm by doing tai chi or yoga together at home or as part of a group class.
  • Set limits to avoid screens before bedtime, which suppress melatonin, a hormone involved in your circadian rhythm.
  • Role model healthy behaviours - children are more likely to use screens if you do, be active if you are, etc.
    • Talk to your children about what you do on your screen (e.g. check work email), so they can learn the difference between work and recreational screen time.Take time to reflect - how much time do you spend on your screen for recreation? What are some other things you could without screens?
  • Avoid large amounts of caffeine or spicy foods before bed. Consuming these may keep children awake and cause gastric disturbances.
  • Avoid strenuous activity close to bedtime. Gentle stretching, or a walk outdoors are all excellent ways to prepare your body for sleep mode.
  • Help children establish a calming and relaxing bedtime routine, such as reading or a warm bath to signal to your brain and body that it’s time to log-off.

January's School Nutrition Information Poster -  'Breakfast' (FR + EN)

This Month's Nutrition Information Poster is: "School Day Breakfast

French Poster "Déjeuners les jours d’école"  
 
The Public Health Nutritionists of Saskatchewan have developed a nutrition information poster for each month of the school year. This information can be posted in the school, used in newsletters, as a part of school announcements, posted on the school website or used for Facebook or Twitter posts. Download French and English copies HERE

Upcoming School and Community Programs, Resources and Events

Personal Financial Management Workshops

Free 2 day workshop to help those with fixed or low income households make the best financial decisions with their available resources. Participants will learn:
  • Budgeting    I   Banking Options   I   Managing Credit   I   Debt Repayment   I   Effects of Consumerism.
Location: Regina Food Bank Training Centre (445 Winnipeg Street, Regina, SK).

Choose from the following dates:
  • March 6 and 13   I   March 20 and 27   I   April 3-4   I   April 23-24   I   May 7 and 14
For more info or to register, contact: ph: (306) 559-1503;
email: programs@reginafoodbank.ca

Can't make it in person? They also have online courses available anytime, visit www.reginafoodbank.ca/courses to get started.

Healthy Cooking Classes

Free 7 week cooking class - each class learn new recipes, skills, tips and tricks to make the most out of your food budget.

Location: The Regina Food Bank (445 Winnipeg Street, Regina, SK)
Time: 10:00 AM– 2:30 PM
Ages 18+
  • Session 1:  Tuesdays - January 28 - March 10  
  • Session 2:  Wednesdays - January 29 - March 11 
  • Session 3: April 21-June 2

For more info or to register contact: ph: (306) 559-1501         
email: programs@reginafoodbank.ca

Indoor Gardening Workshops 

Learn how to grow nutritious food indoors and in all seasons! Explore how to grow microgreens and other vegetables using low cost and recyclable materials. You will receive a starter kit that will allow you to begin growing as soon as you get home!  At The Regina Food Bank (445 Winnipeg Street, Regina, SK)
 
Times: 1:30-3:30 PM

Dates: January 16  I  February 27  I  March 26  (same workshop each day)

Register online:   reginafoodbank.ca/programs/

Connect with us

Regina Area Health Promotion is here to support your school in health areas including: nutrition, physical activity, positive mental health, body image, and dental health. 
If you would like to share success stories or upcoming events related to health in our newsletter please let us know - Click on the 'envelope' symbol below.

CLICK HERE to view December's Edition  on 'Planning for Nutrition Month in March '
Click here for more on how Health Promotion can support your school
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Saskatchewan Health Authority - Health Promotion - Regina Area

Our mailing address is: 
4211 Albert Street - 4th floor
Regina, SK S4S 3R6
Ph: 306-766-7370
email: healthpromotionrqhr@rqhealth.ca

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Saskatchewan Health Authority, Health Promotion - Regina · 4211 Albert Street · Regina, Sk S4R 3R6 · Canada

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