The carefree days of summer will soon be interrupted by alarm clocks and homework. Doctors at Atrium Health Levine Children’s Beverly Knight Olson Children’s Hospital encourage parents to get a jump start on the transition from summer to the school year by making sure their children are ready to get back into a routine.
“A fresh school year is a great reset for children and parents. Now is the time to get ready for the changes ahead, whether it’s starting a new school or getting back into the school-day routine. It’s important to help your children prepare now so that they can excel when the school year starts,” said Dr. Yameika Head, clinical practice director of pediatrics at Atrium Health Navicent.
These tips from physicians can help:
Get to the Doctor
Parents and guardians should use this opportunity to double-check that children aren’t overdue for their regularly scheduled well-visit, or for vaccines. Visit your pediatrician to ensure that your child is healthy and ready for school with proper documentation of vaccines, vision and hearing screens, as well as completion of sports physical forms.
“Maintaining regularly scheduled visits with your child’s pediatrician will help the doctor keep track of your child’s health, identify any potential health issues early and ensure they are up-to-date with childhood vaccines, which prevent serious illnesses,” Head said. “It’s also a great time for the pediatrician to offer advice based on your child’s specific needs, like recommendations for a healthy diet, regular exercise, as well as avoiding excessive screen time.”
It is important for your child to receive vaccines before they start school, where they may be exposed to illnesses that not only disrupt learning, but more importantly can be devastating for your child’s health.
The Centers for Disease Control and Prevention (CDC) recommends that children ages 3 to 10 receive vaccinations for chickenpox; diphtheria, tetanus and pertussis (DTaP); flu; measles, mumps and rubella (MMR); polio; and COVID-19. Children ages 11 to 18 should be vaccinated for flu; human papillomavirus (HPV); meningococcal conjugate; serogroup B meningococcal; diphtheria, tetanus and pertussis (DTaP); and COVID-19.
Your child’s pediatrician can also identify any areas where your child may benefit from therapies or learning accommodations to better ensure success during the school year.
“It’s so important to have conversations with your child’s pediatrician about your child’s mental health,” Head said. “Some families experience hardships that can negatively affect their child’s ability to concentrate, learn and perform well at school. Your pediatrician is the key to finding resources that can help your family overcome these hardships.”
Get into a Routine
School starting can mean readjusting an entire family’s morning routine, and that can be tough on children and adults. Now is the time to start getting children to bed at a reasonable time, and waking them up at a consistent time — even on the weekends. This will help adjust their routine.
“Set an alarm on your phone for bed time and wake time,” Head said. “Get kids into a routine now, so that they are set up for success and well rested when school begins. Children who are tired may have more difficulty concentrating and regulating their emotions, which makes the transition back to school even more difficult.”
Once school starts, settling into a homework routine is also important. If your child doesn’t have activities in the afternoon, build a quick snack break into the schedule followed by homework. By completing homework before dinner, children have a larger block of time to relax or play before going to bed, which encourages a regular and more restful sleep schedule.
Other ways to make school mornings less stressful include checking before bedtime that homework is completed and loaded in backpacks, school supplies are packed and ready, clothes are laid out and sports or band equipment is packed and ready to go.
Get a Healthy Start
Studies show that children learn better with full stomachs. Also, children who eat breakfast tend to eat healthier throughout the day. If your child isn’t eating breakfast and lunch at school, make sure to stock up on easy-to-pack lunches and healthy breakfasts ahead of time.
Some breakfast recommendations include boiled eggs, fresh fruit, frozen whole-grain waffles, low-sugar granola bars, low-fat string cheese, pre-bagged servings of high-fiber cereal, smoothies, trail mix and yogurt.
For lunch, pack sandwiches with whole grain bread, plus a serving of fruits or veggies. For kids who don’t like sandwiches, consider string cheese or other low-fat cheese or yogurt to bump up the protein. For a beverage, pack water, milk or 100-percent fruit juice.
After-school snacks should not include sugary drinks or energy drinks. Instead, encourage the whole family to drink plenty of water. Limit your child’s consumption of high-fat and high-sugar foods. Ideas for healthy after-school snacks include carrots, apples, bananas, blueberries, grapes, yogurt or oven-baked vegetable chips.
Get Outside and Play
When paired with a diet rich in lean protein, fruits and vegetables, staying active can help strengthen bones, decrease blood pressure, help with weight-management, increase self-esteem and reduce stress and anxiety.
“Exercise is great for improving physical fitness as well as mental fitness,” Head said. “Unstructured playtime helps improve a child’s focus and aids in their cognitive development.”
Get to Bed on Time
Doctors at Atrium Health Levine Children’s recommend that children get 8 to 10 hours of sleep each night.
“It’s up to you as a parent to set kids up for successful sleeping,” Head said. “Make sure your child’s room is quiet and dark, and that all activities leading up to bedtime are tailored to get your child ready to sleep. Most pediatricians recommend bathing, brushing teeth, reading a book and then going to bed. Screens should be avoided for an hour before bedtime. It’s going to take some parental planning and follow through, but it will be worth it once school starts.”
Get Together
While some children may be excited to go back to school, for others, it can induce worry or anxiety. Make time to talk to your kids about how they are feeling. Ask questions like, “What are you excited about?” “Is there anything that you’re worried about?”
Your child’s teacher or pediatrician can be a great resource to help navigate and address some of your child’s anxieties before starting school. Talk to your pediatrician if you have any concerns about your child’s mental health. Treating problems at the beginning of the school year can prevent poor grades, difficult behaviors or worsening states of mind.
If your child is struggling with their back-to-school habits, a pediatrician at Atrium Health Levine Children’s can help. To find a doctor, visit childrenshospitalnh.org and click “Find A Doctor.”