If you think there’s not much you can do at this point to help boost your child’s CRCT scores, think again.
Experts say getting adequate sleep and eating well-balanced meals and snacks can go a long way in helping kids keep their focus during the hours-long, important exams.
Cheryl Williams, registered dietitian and wellness program specialist at Children’s Healthcare of Atlanta, offers the following advice to help children be prepared for success.
1. Get good Zzzzz’s Students who get enough sleep are better able to remember and recall what they’ve learned. Don’t stay up late to cram; it’s better to get your Z’s. Rule of thumb: 7-12-year-olds need 10-11 hours/day. 12-18-year-olds need 8-9 hours/day. “I know 10 to 11 hours asleep may sound like a lot but for younger kids, this is what they really need,” said Williams. “You want to make sure you get enough sleep to better retain and remember what was learned throughout the past school year.”
2. Proper Fuel: Get their test day started with the right fuel. It’s a tall order, but try to serve at least three of the four food groups with breakfast. Include a variety of foods, like whole grains (bread, brown rice, oatmeal), protein (eggs, lean meat, tofu, nuts, beans), fresh fruits or veggies, and low-fat dairy (milk, yogurt, cheese). “When you have fiber and protein, you will maintain blood sugar levels and this will help maintain mental focus and those healthy carbs help children stay alert so they can answer those questions.”
3. Healthy Snacks Pack your child a healthy snack. If he’ll be going longer than four hours between meals, a nutritious snack midway will help regulate blood sugar and keep energy level and mental focus high. Snack suggestions: fruit, veggies, cheese and crackers, mini bagels and cream cheese. Schools have different rules on snacks on test days but try to pack a healthy snack for your child, especially if your child will be going more than four hours between meals.
4. Drink up Don’t forget about water. Our brains are more than 85 percent water, so they need plenty of the wet stuff to work well. Thirsty brains can experience short-term memory loss, trouble focusing and difficulty with math problems. If the teacher allows, send your child with a water bottle to keep your child energized, alert and focused. Think about your child being properly hydrated the days leading up to the tests by encouraging your child to drink plenty of liquids, including milk during meals and water with snacks.
5. Say no to sugar Avoid giving kids simple sugars. Whether you’re sending in snacks for your own little Einstein or the whole class, nix the sugary cereals, toaster pastries, juice, cookies and candy. Sure, they provide an energy burst. But they’re followed by a crash, leaving your kid feeling tired and sluggish—not what they need on test day.
6. Take it slow — but it’s never too late to start Ideally, you start these steps gradually such as going to bed a little earlier until you get to the 10 or 11 hours. But it’s never too late to start. Even if it’s the night before the CRCT, or while your child is taking the CRCTs, you can take steps to make sure your child has a balanced dinner and goes to bed at a reasonable time.
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