Simple Ways to Help Your Family Ease Into a Healthy Fall

September has a way of sneaking up on us. One minute it’s late summer evenings, campfires and sleeping in, and the next we’re packing lunches, finding water bottles and wondering how bedtime got so late!

As we head back to school, it’s a great time to gently reset some of those summer routines — especially sleep, movement and the way we carry our backpacks.

In This Issue of the Vivid Health Newsletter

  • 🌙 Back-to-School Sleep Essentials with Dr. Kim Callaghan, ND
  • 🎒 5 Tips for Choosing the Best Backpack for You and Your Child with Dr. Danielle Gilas, DC
  • 🍵 Tea Time with Dr. Kim Callaghan, ND — Thursday, September 24 at 7:00 PM

🌙 Back-to-School Sleep Essentials

From a Naturopathic Doctor — and Mom

If I could recommend just one thing to help children have a successful school year, it would be this:

Sleep.

Sleep, sleep, and more sleep.

Summer is full of late nights, vacations, campfires and relaxed routines. It’s easy for bedtimes to drift later and later. Then suddenly it’s the week before school starts and everyone is wondering how they’re going to be asleep by 8:00 p.m.

Years ago, I read a suggestion to move bedtime earlier by 10–15 minutes each night until you reach your goal. It may work for some families, but it never worked well in our house. I could never quite keep track of the timing, and my kids were mostly confused about the plan!

My advice? Start now.

If bedtime needs to be 7:30 or 8:00, begin the routine today. Read books, tell stories, cuddle and lie quietly together until falling asleep at that time becomes the new normal.

One day your children won’t be little anymore. I know bedtime can sometimes feel endless, but those quiet moments together become memories you’ll treasure long after they no longer want you to tuck them in.

Create a Predictable Bedtime Routine

Children thrive on routines. If your child has trouble settling or falling asleep, keep the bedtime routine calm, consistent and predictable.

Some calming ideas include:

  • Lavender sachet
  • Chamomile tea or sachet
  • Soft blankets or favourite stuffed animals
  • Quiet music, if your child finds it relaxing
  • White noise, for some children
  • A warm bath, if it isn’t stimulating for them
  • Gentle stretching
  • Deep breathing
  • A short guided meditation for kids

Just as importantly, try to avoid things that can make it harder for the brain to wind down:

  • Artificial food colours
  • Sugary treats close to bedtime
  • Chocolate later in the day
  • Pop or other caffeinated drinks
  • Screens before bed

I know — it would be wonderful if one more episode of Paw Patrol helped kids drift off to sleep.

Unfortunately, it usually has the opposite effect!

Keep It Simple

I found that shorter routines actually worked better for our family.

On nights when bedtime included a bath and an exciting story, bedtime seemed to stretch on forever. When we kept it simple — brush teeth, use the bathroom, put on pyjamas, climb into bed and read two short stories (or one chapter when they were older) — everyone settled much more easily.

Simple, predictable and consistent usually wins.

How Kids Describe Being Overtired

One of the things I love about working with children is how honestly they describe what they’re feeling.

When kids aren’t getting enough sleep, I’ve heard them say things like:

“My brain is jumping, jumping, jumping.”

“My body feels so jangly.”

“I just want to keep dancing, but I’m so tired.”

“I want to cry.”

Children often don’t say, “I’m tired.”

Instead, they may become emotional, hyperactive, distracted or impulsive. Their bodies and brains are asking for the restorative sleep they need.

As the school year begins, remember that good sleep is one of the most powerful ways to support your child’s learning, mood, immune system, growth and overall health.

It may not always be easy, but an early, consistent bedtime routine is a wonderful place to start.

Here’s to a healthy, rested and happy start to the school year!

— Dr. Kim Callaghan, ND
Vivid Health Toronto

🎒 Backpacks: A Little Preparation Goes a Long Way

A new school year often means a new backpack — but the right backpack can make a big difference to how your child carries their load every day.

As a chiropractor, I see how backpacks, posture and the way we carry our everyday belongings can affect the neck, shoulders and back.

Before you head out to buy a new bag, check out my quick guide:

5 Tips for Choosing the Best Backpack for You and Your Child

From fit and weight to straps and everyday use, these five simple tips can help you choose a backpack that supports your child’s growing body — and your own back, too!

[READ THE BLOG → 5 Tips for Choosing the Best Backpack for You and Your Child]

— Dr. Danielle Gilas, DC
Vivid Health Toronto

🍵 Tea Time with Dr. Kim Callaghan, ND

The Menopause Conversation Continues…

Thursday, September 24 at 7:00 PM

📍 Vivid Health Toronto
💰 $10 per person

After our inaugural menopause talk in June, we’re continuing the conversation — this time in a relaxed, informal Tea Time with Dr. Kim.

Menopause is a conversation worth having more than once. There are questions that come up after the initial talk, things you meant to ask, experiences you want to share and new questions that arise as you learn more.

Come join us for an evening of conversation, connection and questions about perimenopause, menopause and hormonal health.

And yes — there will be tea & toast! 🍞

Whether you came to our June talk or this will be your first time joining us, you’re welcome.

Event Details

Thursday, September 24 at 7:00 PM
$10 per person
Vivid Health Toronto

[SAVE YOUR SPOT → Tea Time with Dr. Kim]

🍎 A Fresh Start for Fall

Back-to-school doesn’t have to mean getting everything perfect.

Sometimes the healthiest reset is simply getting back to the basics:

Sleep well. Move your body. Eat nourishing food. Take a breath. Get outside. And give yourself — and your kids — some time to settle into the new rhythm.

We’re here to help you and your family feel your best this fall.

From all of us at Vivid Health Toronto, wishing you a happy, healthy and well-rested start to the school year! 💛

Vivid Health Toronto
Chiropractic • Naturopathic Medicine • Acupuncture
Bloor West Village, Toronto