As the new school year begins, both you and your child may feel the shift after a spell of relaxed rules and routines.
Re-establishing an Ayurvedic kids routine can help a lot to adjust.
A more consistent daily routine naturally results in less stress on both the body and mind.
Based on Ayurvedic wisdom we offer some tips on how to help your kids stay balanced as they start a new year of school.
During the holidays, daily routines and rhythms often change. Breakfast is sometimes at 9 am the next day at 7.30 am because we have a trip planned for that day.
Waking up and eating at the same time every day is very important. When mealtimes are predictable, it reduces anxiety, especially in children. This way your gut knows what to expect and can function smoothly.
Why a Routine is Your Child’s Best Friend
Having a consistent routine with daily activities like meals, play, and sleep is very helpful for kids. It doesn’t mean life has to be super rigid, but a regular schedule keeps them connected to their natural rhythms.
Limiting screen time, encouraging outdoor play, and letting kids be active are also important.
Too many planned activities can be overwhelming, so it’s good to leave room for free play and creativity.
Children need regular routines to help them handle all the things they experience each day. Without it, they might become restless or overactive.
Ayurveda is unique because it understands that everyone is different and doesn’t give the same advice to everyone. It focuses on what each person needs individually.
Childhood and Kapha dosha
In Ayurveda, childhood is known as the “kapha” stage of life. Kapha is all about growth and building the body’s structure. It’s what helps children grow strong and healthy. But too much kapha dosha can lead to problems like coughs, frequent colds, and extra mucus. This is why kids get these imbalances more often than adults.
Balancing kapha in the body is important for managing these symptoms. You can balance kapha with a healthy diet, lifestyle changes, and certain herbs.
So, how can we, as parents, help our child(ren) establish a daily routine that promotes rhythm? And creating a routine that supports digestion, detoxification, and a peaceful night’s sleep.
Below are a couple of examples that will guide you in the right direction. You don't have to do them all. And definitelly not all at once. You can pick one that you like and start integrating it in your own and your childs life. When that feels comfortable move on to another one.
Ideal Morning Routine:
Start the Day Right: A good start is half the battle. Begin the day at the same time each morning. This helps to establish a natural rhythm in your child’s body.
Easy wake up: Introducing a couple of mindful minutes in the early morning maybe in combination with some focus on the breath will ensure that your body is full of oxygen for the rest of the day.
This will teach your child to become mindful on his or her body and what their current needs are.
Offer your child a drink of lukewarm water in the morning and regularly between meals to support digestion. Cold drinks actually slow down this process.
Support your Childs digestion with a moderate easy to digest breakfast. Like our favourite rice porridge.
Encourage your child to go to the bathroom early in the morning to help their bodies develop a regular routine. Idealy they have their first bowel movement right after waking up and you can train the body to do so.
Ideal Meal Routine
To support good digestion in kids, it’s important to align their meals with the seasons. Give them vegetables and fruits that are in season, because these are highest in nutrients and easiest to digest. For example, during fall and winter, kids might crave heavier, warmer foods, while in spring and summer, they might prefer lighter, cooler foods. In spring, children’s appetites might naturally decrease as their bodies adjust. While strict cleansing diets aren’t suitable for young kids, it’s okay for them to eat lighter, simpler foods, and reduce sugar and processed foods during spring when the body naturally cleanses itself.
Let’s make healthy eating fun and easy for your kids
Eat the Rainbow: Make meals colorful by adding a variety of veggies, a grain, and a protein.Your child can have some fruits as a snack in-between meals, they are naturally cooling, so they help keep things balanced. BUT never mix fruits with other foods. It creates fermentation and bloating.
Spice It Up—But Not Too Much! Spices like ginger, turmeric, cardamon, and cinnamon are great—they add flavor and support digestion. But go easy on the pungent spices like red chili peppers; too much can lead to tummy troubles and skin issues. Keep it mild but tasty!
Two Big Meals (besides breakfast): Ayurveda suggests that it takes about 4-5 hours for the stomach to recharge its digestive juices. The best times to eat? Late morning (12 pm) and late afternoon (5 pm), coupled with an easy to digest breakfast. A hearty lunch gives your kids the energy they need for the day, and it’s easier on their digestion.
Keep the Fire Burning: Following this eating routine helps keep the digestive fire strong, preventing tummy aches and helping the body absorb nutrients better. Plus, it helps avoid unwanted weight gain.
Healthy eating doesn’t have to be boring—make it an adventure in the kitchen! Kids like to help.
Ideal Lifestyle
Be the sunflower: Each body has a natural biorhythm that coincides with the sun. Therefore, you should live like a sunflower, with your lifestyle aligned to the solar routine. As we live in Costa Rica the sunrises at 5.30 am and sets at 6.15 pm for our 6-year-old son this is the ideal time to start and end his day. He asks is it dark yet, can I go to sleep now?
On weekends, try giving your child a gentle massage using warm sesame oil for 10 to 15 minutes. Older kids can also do this themselves, using an oil that suits their dosha, possibly mixed with sesame oil.
The practice of Abhyanga, or oil massage, can relax a child’s nervous system and boost healthy circulation.
Before their bath or shower, massage about ¼ cup of warm oil (like sesame or herbal oil) into the skin, hair, and scalp. Make sure to warm the oil slightly.
Deep oral cleanse: The mouth is the entrance where your food enters your body. It needs to be in good health. Practicing oil pulling, (rinsing your mouth with sesame oil for 5 minutes) daily, helps to prevent tooth cavities. When these practices are new it might be a challenge for your child to try them out. Make it a shared activity, and guide them on their new experience. This will give them more confidence that what they are about to do is gentle and good for them.
Wind Down After School: Create a soothing environment when your child returns from school. Share a cup of herbal tea, use essential oils in a diffuser, and give them your full attention as they share their day. Just like us, kids need to process the day’s events, and a peaceful atmosphere helps them unwind.
Early Dinner: Involve your kids in preparing dinner, aiming to eat before 6 pm. After dinner, encourage quiet activities instead of screen time. This helps prepare their bodies for rest, making it easier to fall asleep.
Ideal Bedtime
Here’s a simple and soothing bedtime routine that’s perfect for your kids
Wind Down Time: About an hour before bed, you can dim the lights and switch to quiet activities. Maybe light some candles while reading their favorite story. This helps signal to your child’s body that it’s time to slow down and get ready for sleep.
Warm Foot Massage: A little foot massage can work wonders! Use some warm oil, like sesame or olive, and gently massage their feet. It’s calming and helps them relax after a busy day.
Reflect on the Day: Spend a few minutes talking about their day. Ask them what they enjoyed most, and if there was anything they didn’t like. It’s a nice way to help them process their thoughts and feelings before sleep.
Gentle Breathing: Teach them a simple breathing exercise like taking deep breaths in and out, or the “Buzzing Bee” where they hum softly while exhaling. It’s a fun way to relax and quiet the mind.
Early to Bed: Try to keep bedtime consistent, aiming for the same time each night. This helps their body get into a regular sleep rhythm, making it easier to fall asleep and wake up refreshed.
Love and Hugs: End the day with a cuddle and remind them how much they’re loved. A little bedtime affirmation like, “You did great today,” can send them off to sleep with a smile.
Mindfulness and Meditation for Children
Help children develop mindfulness by starting with easy activities like counting breaths, watching the flame of a candle, or focusing on the experience of eating a family meal.
For example, you can also encourage them to practice gratitude before meals and eating attentively without the distraction of screens.
While kids often learn best by watching the adults around them, teach them some simple yoga poses, especially ones that imitate animals, like a cat, cow, or downward dog.
And don’t forget that practicing mindfulness and meditation yourself can set a great example :-)
This routine not only helps your kids wind down but also strengthens the bond between you. It’s a peaceful way to end the day and sets the stage for sweet dreams. The best part? A daily routine benefits the entire family. When change comes, a routine helps the body adapt more easily, keeping everyone more at ease.
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