The teacher mentions your child is struggling to settle. Homework takes twice as long as it should. Or you notice they’re bright and curious at the weekend but flat and distracted by mid-morning on a school day. Many parents come to us wanting to understand what’s going on before anything else.
Focus in children is shaped by more than the brain alone. Sleep, what they eat and when, iron and other nutrient levels, movement, screens and the demands of the day all play a part. Some of these are easy to adjust at home, starting with sleep and breakfast.
This guide from the Naturopaths and Homeopaths at Nourishing Apothecary in Liverpool, Sydney covers how to support your child’s focus and attention naturally, starting with the everyday foundations. It’s not about diagnosis. If your child has a diagnosis, or you have concerns about their development or learning, start with your GP or paediatrician. For families already on that path, our simple guide to MTHFR and ADHD for parents explains how naturopathic support can sit alongside medical care.
Learn about our children’s health support
Key takeaways
- Focus in children is shaped by more than the brain alone. Sleep, food, nutrient levels, movement, screens and the demands of the day all play a part.
- Sleep is one of the first foundations worth looking at. Australian guidelines recommend 9 to 11 hours a night for children aged 5 to 13.
- A balanced breakfast with a mix of protein, fats, fibre and carbohydrate can help children start the school day well.
- Iron, zinc and omega-3 fats are among the nutrients our practitioners consider, through appropriate assessment and not from symptoms alone.
- This guide isn’t about diagnosis. If you have concerns about your child’s development or learning, start with your GP or paediatrician.
Sleep is the first thing we look at
Sleep is one of the first foundations worth looking at when a child is having difficulty with attention, mood or behaviour. A child who is short on sleep may not look tired. Instead, they can seem restless, easily frustrated or unable to concentrate. Before looking at anything else, our practitioners ask how long your child sleeps, how easily they fall asleep and whether they wake overnight.
Australian guidelines recommend 9 to 11 hours of sleep a night for children aged 5 to 13. A consistent bedtime, a wind-down period without screens and a dark, cool bedroom are the foundations. Snoring, mouth breathing or very restless sleep are worth mentioning to your GP, as they can affect sleep quality even when time in bed looks adequate.
A balanced breakfast sets up the school morning
A balanced breakfast can help children start the school day well. Including a mix of protein, fats, fibre and carbohydrate can also make breakfast more filling and nutritionally varied.
Eggs, Greek yoghurt with seeds, nut butter on wholegrain toast or leftovers from dinner all work. Our high-protein breakfast egg muffins are a good make-ahead option for busy mornings. The lunchbox matters too. Pairing fruit or crackers with cheese, hummus, egg or meat may help avoid the afternoon slump.
Nutrient intake is another piece of the picture
Iron, zinc and omega-3 fats are among the nutrients our practitioners consider when reviewing a child’s diet. Rather than assuming a deficiency from symptoms alone, appropriate assessment, and testing where clinically indicated, can help determine whether further investigation is needed.
Iron
Low iron status can sometimes be associated with symptoms such as tiredness or difficulty concentrating, but these symptoms aren’t specific to iron deficiency. If you’re concerned, speak with your child’s GP about whether testing is appropriate. Iron supplements shouldn’t be given to a child unless they’re appropriate for that child.
Zinc
Zinc is an essential nutrient involved in normal growth and development. Food sources include meat, seafood, dairy, legumes, nuts and seeds. If your child has a very restricted diet or you’re concerned about their nutrient intake, discuss this with an appropriate health practitioner. Our article on zinc in kids who are fussy eaters covers this in more detail.
Omega-3 fats
Oily fish is a dietary source of omega-3 fats. Research into omega-3 supplementation and attention in children has produced mixed results, so supplementation should be considered individually rather than assumed to be necessary.
Gut health and mood are more connected than they look
Constipation, tummy aches and irregular bowel habits can make children uncomfortable and unsettled, and discomfort rarely helps concentration. The gut and brain also communicate constantly through nerves, hormones and the immune system. We cover the signs to look for in 5 signs your child’s gut needs support.
Movement, screens and the shape of the day
Regular physical activity is an important part of children’s overall health and wellbeing, and movement breaks can be a useful part of the school and homework routine. Australian guidelines recommend at least 60 minutes of moderate to vigorous physical activity every day for children aged 5 to 17, and no more than two hours of recreational screen time. Active play before school or homework, regular breaks and time outdoors can all help.
Routine helps too. Predictable mornings, a set homework time and a warning before transitions reduce how much effort a child spends simply keeping up.
Australian guidelines at a glance
| Sleep, ages 5 to 13 | 9 to 11 hours a night |
|---|---|
| Physical activity, ages 5 to 17 | At least 60 minutes of moderate to vigorous activity every day |
| Recreational screen time, ages 5 to 17 | No more than two hours a day |
This guide is for parents of primary school children
It’s written for parents of primary school-aged children who seem more distracted, restless or tired than expected, and who want to check the foundations at home. It’s a starting point for any child, with or without a diagnosis, and it works alongside any care your child already receives.
When to seek support
Talk to your GP or paediatrician if concerns about attention, learning or behaviour are persistent, are affecting school or friendships or have been raised by your child’s teacher. They can arrange any assessment your child needs and check for medical causes such as iron deficiency, hearing problems or disrupted breathing during sleep.
If you’d like help with nutrition, sleep and the other foundations alongside that care, our Naturopaths and Homeopaths see children and families at our Liverpool, Sydney clinic and online across Australia.
| Talk to your GP or paediatrician about | Talk to us about |
|---|---|
| Persistent concerns about attention, learning or behaviour | Nutrition |
| Concerns that are affecting school or friendships | Sleep |
| Concerns raised by your child’s teacher | The other everyday foundations |
| Any assessment your child needs, and medical causes such as iron deficiency, hearing problems or disrupted breathing during sleep | Support that sits alongside that care |
Learn about our children’s health support
Reviewed by the clinical team at Nourishing Apothecary. Our practitioners hold advanced qualifications in Naturopathy and Homeopathy, with clinical expertise spanning fertility, hormonal health, IVF support and postnatal care. Nourishing Apothecary consults from Liverpool, Sydney and online across Australia.
Continue reading
More from the Words of Nourishment journal
Zinc in kids who are fussy eaters
