From baby to teen and all ages in between, kids thrive on routine and structure. While schedules may relax a bit in the summer, it’s important to re-establish that sense of predictability once the school year starts.
“Kids do well when they know what to expect each day,” says Dr. Amy Mandeville, a Family Medicine Physician with ThedaCare Physicians-Waupaca. “Routines may also reduce stress for parents.”
As the lazier days of summer give way to the busier days of the school year, we’re looking at how to create calming morning and evening routines. With these in place, kids are in a better position to do their best during the day.
Adjusting Schedules
If your child has been sleeping later over the summer, you’ll want to begin to adjust their wakeup time in the week or two before school begins. For example, if they’ve been sleeping until 9 a.m. and need to begin waking up at 7 a.m., have them wake up 15 minutes earlier each day until they’re acclimated to their normal school-day rise time.
Just as you do for wake-up times, begin having your child go to sleep 15 minutes earlier each night until they reach their normal school-year bedtime.
Mellow Mornings
Choosing a wake-up time can require some strategizing. You’ll want to allow your child ample time to sleep. At the same time, it’s important to ensure an adequate amount of time between wake-up and leaving for school. Leaving too little time can cause increased stress for both kids and parents. Adjust as needed until you find the sweet spot.
Routines vary by kids’ ages and preferences. Ensure they know when and how often they’re expected to shower or bathe and that brushing teeth is a must in the morning and before bed. Having expectations in place can help reduce tension between kids and parents.
“Good nutrition is crucial for starting the day,” Dr. Mandeville says. “Kids don’t learn as well on an empty stomach.”
A healthy breakfast is low in sugar and high in protein and fiber. Examples include oatmeal with peanut butter or other nuts; a scrambled or hard-boiled egg with a piece of whole grain toast; or a smoothie made with Greek yogurt. If your older child or teen says they’re not hungry, try to encourage to take something with them, such as a protein bar or a cheese stick.
Whether your child walks, bikes, buses or gets dropped off at school, help them feel comfortable with what to expect. ThedaCare offers safety tips for walking and biking as well as busing and driving kids to school.
Easy Evenings
A mellow morning often begins with what your child does the night before. To avoid morning panic, work with your kiddo to ensure their homework is done and their bookbag is packed. Have them pick out the outfit they plan to wear the next day. If they help prep their lunch or snacks, have that ready the night before.
Know and follow the recommended sleep guidelines for kids. Getting adequate rest is crucial for kids, teens included. The American Academy of Sleep Medicine and American Academy of Pediatrics recommend the following:
- Preschoolers (ages 3-5): 10-13 hours (including naps)
- School-age children (ages 6-12): 9-12 hours
- Teenagers (ages 13-17): 8-10 hours
Work with your child to develop a relaxing pre-bedtime routine. This will vary by age.
“’Bath, Brush, Book, Bed’ is a great routine for young children and will help set kids up to create their own routine as they grow,” Dr. Mandeville says. “Encourage older children to read at bedtime. This may be having them read aloud to you or having them reading on their own.”
Creating a calm cozy environment is important for sleep. Avoid TV, video games, computers, tablets and cellphones in the bedroom, Dr Mandeville continues.
“Making the bedroom a device-free zone helps to create a relaxing environment,” she says. “A cool dark environment promotes sleep. Light from screens can suppress the body’s natural mechanisms for sleep. Avoid screens for at least one hour before bedtime.”
School Success
“The transition back to school is an adjustment for kids and parents alike,” Dr. Mandeville says. “Creating routines can help ease the transition and set the stage for a positive return to school. HealthyChildren.org is the American Academy of Pediatrics website for parents and is a great resource to look up more information on sleep, routines or other topics related to your kids. Have a great school year!”
