• Dr. Margot Lattanzi, ND

4 Ways to Help with “Back to School” Season – for Kids and Adults!

As it happens every year, summer comes and goes (quicker than we would like!) and labour day reminds us that it is time to get back to it – whether “it” is work or school. But don’t fret, we have some tips to help ease you through the transition.

1. Make a list and take some deep breathes

First and foremost, you need to get organized. Grab a paper and pen and make lists of what you need to do, what you need to buy, how your week is going to look etc. This will ensure you get it all done. Of course, this can be overwhelming. If you find yourself stressing instead of de-stressing, close your eyes and take 10 deep breathes or do a quick meditation. Have a look at our past post on free meditation apps here.

2. Give meal prepping a try

If you’re anything like me, your summer has likely consisted of one too many indulgences and a heavy amount of eating out. It can be really difficult to transition back to healthier options and packing lunches. If you haven’t tried meal prepping before, now is your chance! Preparing lunches and/or dinners a few days in advance (or even the night before!) will guarantee you have something to grab as you rush out the door in the morning. Here is a quick guide on how to meal prep.

3. Improve your sleep hygiene

Ok, so you have probably been told a number of times to get more sleep. But the truth is healthy sleep is important for both physical and mental health. It has also been shown to improve productivity and overall quality of life. Some quick sleep hygiene tips include: limiting naps to 30 minutes during the day, avoiding screen time right before and while in bed, not consuming caffeine or nicotine before going to sleep, having a cooler room temperature and less blankets on your bed and creating a relaxing sleep routine. As a bonus, having a relaxing sleep routine can also help you de-stress at the end of the day!

4. Start slow with exercise

Of course you need to get back into the exercise routine, but one thing at a time! Start your fall off with short 15 minute work outs to get that motivation going again. The 7 minute workout (many apps available) or a short yoga sessions such as those found at can be the perfect way to get you moving again. Plus, you may want to continue for longer once you start. They do say motivation follows action and not the other way around! Bonus - getting in some daily exercise is another key component of good sleep hygiene!

Let us know what some of your fav back to school rituals are and enjoy those last days of summer sun!


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Disclaimer: Any information on this website is for informational purposes only and are not intended to be used in place of professional medical advice.

Always seek the advice of a qualified health care practitioner with any questions or health concerns you may have.


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