I know, I know, the holidays have barely started! However, the precious few weeks of August will inevitably turn into September, so it’s good to be prepared to avoid the September slump.

Last time, I talked about how to keep your child ‘ticking over’ in the holidays.  This month I want to talk about routines and habits that will keep your child fresh and ready for the new school year.


The National Sleep Charity suggest that 7-12 years olds need 10-11 hours sleep a night and teenagers need around eight to nine hours. This is not set in stone, it is a guide – some children need more or less.  But it’s a starting point and a good habit to keep up wherever you are in the world. A good night’s sleep helps our brains function properly, recharge our bodies and minds and help keep illnesses at bay. The summer holidays is all about recharging and rebooting, so this fits perfectly. Keeping up term time sleep routines can be tricky, but new holiday routines can be set – it’s the routine that is important. 

If your child is always tired, yet you are sticking to a routine, it may be worth investigating what they’re doing in their bedrooms! Devices can be hard to put down at night, so rules about these might help.  Avoiding sugary or caffeinated drinks and making sure that they are exercised enough so they are actually tired can really help. Here are some more tips.

Here’s a good video to explain why we need sleep aimed at kids.


Hand in hand with some solid sleep is a decent diet.  The summer could be the best time to try some new foods given some more flexible time-scales and different locations. Eating a different cuisine could prove healthy or maybe not so much, so this is worth keeping an eye on to see how the new food is affecting your child’s behaviour. The extra time could be spent looking at the food wheel with actual food to place in the right segments.  You never know, this could help forge new habits!


The summer hols are great opportunities to try out some new sports helping get exercise into the summer routine.  Ideally, this could lead to more regular exercise that could be incorporated into the weekly term-time routine too.  Maybe you could work out what time you would have to leave to get a walk to school in or find a point in the route where you could park and walk some of the way.

If they need any more encouragement, here’s a healthy lifestyle video from the BBC.


Owner of Red Bird Tutoring

Sue launched Red Bird Tutoring in 2018, combining her 20+ years experience as a teacher and school leader with her interest in coaching.

Since its launch, Red Bird has helped hundreds of learners achieve success!