Creating a consistent, structured routine is key to helping kids prepare for a return to the classroom. That’s advice from a ThedaCare Family Medicine Physician.
“Kids do well when they know what to expect each day,” said 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, parents and caregivers should consider ways to create calming morning and evening routines for their children, Dr. Mandeville said. With such routines set, children may be better prepared to do their best during the school day.
Many kids have enjoyed sleeping later over the summer. Parents are encouraged to adjust wake-up times for the kids in the week or two before school begins, Dr. Mandeville advised.
“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,” she said. “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. It’s OK for parents to allow their children ample time to sleep. At the same time, it’s important to ensure an adequate amount of time between waking up and leaving for school, Dr. Mandeville said. Leaving too little time may cause increased stress for both kids and parents. Adjust as needed until the sweet spot is apparent, she said.
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,” Dr. Mandeville said. “Having expectations in place can help reduce tension between kids and parents.”
And don’t forget the importance of a healthy breakfast, she added.
“Good nutrition is crucial for starting the day,” Dr. Mandeville said. “Kids generally don’t learn as well on an empty stomach.”
A healthy breakfast is low in sugar and high in protein and fiber, she said. 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.
Easy Evenings
A mellow morning often begins with what children do the night before. To avoid morning panic, work with the kiddos to ensure their homework is done and their bookbags are packed, Dr. Mandeville said.
“Have them pick out the outfit they plan to wear the next day,” she advised. “If they help prep their lunch or snacks, have that ready the night before.”
Know and follow the recommended sleep guidelines for kids, Dr. Mandeville said. 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 the kids to develop a relaxing pre-bedtime routine, Dr. Mandeville said. This will vary by age.
“Bath, brush, book and bed is a great routine for young children and will help set kids up to create their own routine as they grow,” she said. “Encourage older children to read at bedtime. This includes 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 said.
“Making the bedroom a device-free zone helps to create a relaxing environment,” she said. “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 said.
“Creating routines can help ease the transition and set the stage for a positive return to school,” she said. “I encourage parents and caregivers to speak with their children’s pediatrician for more tips on how to have a smooth, healthy transition from summer vacation to the first day of school.”
