Simple lifestyle tips to support kids’ mental wellbeing

When children are dysregulated, it’s easy to feel overwhelmed as a parent - especially when nothing seems to “work.”

Food and nutrients can play a huge role in supporting mental wellbeing, but they are only one part of the picture. What often gets overlooked are the simple lifestyle habits that can shape how a child’s nervous system functions day to day.

Whether your child is anxious, easily overwhelmed or struggles with regulating emotions, these small shifts can help create more stability - and a calmer, less chaotic home environment ;)

1. Predictable routines help kids feel safe

Predictability isn’t boring — it’s calming. Many kids (especially those with sensitive nervous systems) thrive when their days follow a gentle, predictable routine. This doesn’t mean every hour needs to be scheduled, but knowing what’s coming next reduces internal stress.

Regular mealtimes, consistent sleep routines and even simple rituals like walking the same path home from school can offer a sense of security and support better nervous system regulation.

Tip: Focus on key parts of the day, e.g. waking up, meals and bedtime. Keeping these consistent can make a big difference.

2. Sleep is the nervous system’s reset button

We know sleep matters, but when kids are waking through the night or resisting going to bed, it’s not always easy to fix. Instead of focusing on how much sleep they’re getting, start by looking at sleep quality and routine.

Some things to consider:

• Wind-down time: dim lights, no screens in the last hour, quiet activities

• Blood sugar stability: if they wake up hungry or anxious, try a protein-rich bedtime snack, e.g. toast with natural peanut butter and sliced banana

• Nervous system signals: magnesium-rich foods (like seeds or leafy greens) and calming practices can help

Tip: Focus on creating a calming bedtime routine. The goal isn’t perfection, it’s helping their nervous system feel safe enough to settle.

3. Kids need a chance to decompress after school

After holding it together all day, many children unravel the moment they walk in the door. This is often misread as defiance or “bad behaviour”, but in reality, it’s a sign that their nervous system is overwhelmed.

Creating a simple after-school decompression routine can help:

• No pressure to talk straight away

• A predictable healthy snack + quiet time (outdoors if possible)

• Something sensory (swinging, jumping, water play) can also help with nervous system regulation

Tip: Resist the urge to fill every afternoon — quiet time is just as valuable as structured activities.

4. Sunlight and movement help kids reset, regulate and recharge

Getting outside, even for 10–15 minutes, has a significant effect on stress hormones, sleep rhythms and emotional regulation. Combining outdoor time with gentle movement (like walking, biking or free play) is even better!

Morning light is particularly beneficial for resetting the body’s internal clock and boosting serotonin production - which can set a calmer, more positive tone for the whole day.

Try eating breakfast outside in the sunshine or a short walk before school — small acts can make a big difference.

5. Let’s talk about screen time

Screens aren’t inherently bad, but too much screen time, too often and at the wrong times can overstimulate a child’s nervous system and leave them dysregulated.

If your child is more emotional, anxious or defiant after screen time, take note of:

• Timing (before bed or first thing in the morning are often most disruptive)

• Length (long stretches without breaks can spike dopamine)

• Content (fast-paced, loud or intense content may feel fun but it is very overstimulating for the brain)

Tip: You don’t have to eliminate screens, but being more intentional about when and how they are used can help bring more calm.

One small change to try this week

Choose one time in your child’s day that tends to feel chaotic and build in a gentle, supportive routine or cue.

Maybe it’s:

• Going outside for fresh air and sunlight straight after waking up

• A few minutes of quiet connection and a nourishing snack after school

• A calming song or playlist to signal it’s time to wind down for bed
  

Start small. The nervous system thrives on small, consistent signals of safety.

If your child’s mood, focus or emotional wellbeing feels out of balance, get in touch to book a consultation or a free 15 minute discovery call