Tips to Help Make the Transition a Breeze
July 19, 2024
Warm summer days will soon be replaced by cooler weather and the start of a new school year. While summer can be a time of less structure, no school work, and carefree days, it can be a challenge for some students to get back into the routine of academics and a structured schedule. Here are some tips and suggestions to help make it a little smoother.
Establish a sleep routine
Start adjusting their sleep schedule at least a week before school starts. Going to bed and waking up at consistent times helps regulate your body’s clock. This will make early morning wake-up times less of a struggle. Adequate sleep is crucial for academic success and overall health. Elementary school-aged children should aim for 9-12 hours of sleep per night; for teens, a goal of 8-10 hours of sleep per night. They should avoid caffeine and establish a relaxing bedtime routine to signal to their body that it’s time to wind down.
Limit screen time
Excessive screen time can interfere with sleep and increase stress levels. Set boundaries for screen time, especially before bed. Consider using blue light filters on devices to reduce eye strain and minimize the impact on your child’s sleep. Turning phones and TV or computer screens off at least an hour before bed is a good idea, as this can help the body better regulate its circadian rhythms, improving sleep quality.
Prioritize nutrition
Your child’s brain and body need proper fuel to function optimally. Make sure they eat complete, balanced meals with quality protein, whole grains, and fresh fruits and vegetables. A healthy breakfast is especially important, as it provides energy to get their day started off right. Healthy snacks, like nuts, yogurt or fruit, help keep their energy levels stable and stave off hunger so they are not tempted by junk food.
Stay hydrated
Dehydration can lead to fatigue and difficulty focusing, especially in warm weather. Make sure your child carries a refillable water bottle to top off throughout the day. Avoid sodas and sugary drinks, as they can contribute to extra weight, and can make some kids extra active.
Manage stress
New classes, teachers, and potentially new friends can make things stressful in the first few weeks. Some helpful stress management techniques include deep breathing exercises, practicing mindfulness or yoga. Planners or a digital calendar can be very helpful to keep track of assignments and extracurricular activities, which helps avoid last-minute rush situations.
Stay active
Aim for at least 30 minutes of exercise most days of the week. Physical activity is important for both physical and mental health - it helps reduce stress, improve mood and boost cognitive function. It can also make it easier to concentrate and retain information.
Have a plan
Talk to your children, and discuss as a family what this year will bring and outline your expectations. Let your children know it is ok to be anxious and that there is an open door for communication. Talk about solutions and make a plan for assistance, if needed. If they know they can ask for your help when they are overwhelmed, they will be more confident when a situation arises.
Returning to school doesn’t have to be overwhelming. By following these tips, you can help your child have a healthy, productive and enjoyable school year. Remember, taking care of your physical and mental health is a key part of academic success. The Center for Mental Wellness is available should you or your child need assistance with any mental health-related issue. Call anytime to schedule an assessment, 1-800-537-2585 or 806-354-1810, or visit our website.