by Molly Hood, M.D., F.A.A.P., board-certified pediatrician at Pediatric Associates of Franklin and is a credentialed physician with Williamson Medical Center. Article published by Williamson Medical Center.
For most parents, back-to-school brings an endless to-do list of shopping, errands and activities. Giving children a healthy start is an important but sometimes overlooked step in making the school year a successful one.
Try not to wait until the weekend before school starts to get back on a schedule because getting your kids into the routine of going to bed and waking up at a certain time each day will help make the school year much less hectic.
1. Establish a routine
The biggest problem I see in the fall is fatigue, particularly for kindergarteners who aren’t used to a daily regimen and skipping naps. Two weeks before school starts, I suggest helping your kids develop healthy sleep habits needed for long days at school. While sleep needs vary by age, most children need nine to 10 hours each night-especially younger kids and teens, whose bodies are growing quickly.
To beat exhaustion, I encourage my parents to limit after-school activities for younger kids during the first few months of school. For older kids, sleep-stealers come in the form of extracurricular activities and screen time. It’s important for parents to help their children learn time management skills. For example, if you know you have a ball game that evening, make sure your child gets his or her homework done first.
2. Limit screen time
I also encourage my parents to limit their children’s use of electronics, including social media, an hour before bedtime, which will help relax the mind. The American Academy of Pediatrics recommends no more than two hours of screen time each day, opening up needed time for chores, homework and sleep.
Because many students-especially teens-don’t get exercise during the day, parents should make physical activity a part of their children’s daily routine as well. Riding bikes, walking, dancing or hiking can get children off the couch and doing something they enjoy, without turning exercise into a chore.
Starting the school year with a healthy diet also will help kids feel and perform better. Replace sugary cereals and toaster treats with protein-rich peanut butter, eggs or cheese. Homemade smoothies are an easy way to incorporate fruits and vegetables into a quick, healthy breakfast.
I often tell patients to weigh their options and look at labels. Some yogurts, for example, can have more sugar than a candy bar, so it’s important to know what your children are eating.
3. Encourage social interaction
For many kids, back-to-school means new buildings, teachers and friends. Those changes can wreak emotional havoc on kids, especially those who tend to shy away from new people and places.
Staying involved and watching for personality changes in your child can help ease that transition. Many kids will have trouble adjusting for a few weeks before they get comfortable in their new surroundings. Take note if your once happy child suddenly doesn’t want to talk anymore, or he or she begins to show a lot of anger.
Parents and children should also take advantage of school tours and social functions and find other students with similar interests, whether it’s related to the yearbook, art or technology. It’s OK if they’re not interested in sports because so many choices exist today that have nothing to do with athletics. It’s all about finding a group that your child is comfortable with doing and makes them feel good about themselves.
Parents of younger children can stay connected by volunteering in the classroom and staying in touch with their child’s teacher or counselor. One of the biggest things parents can do is to create an environment at home that’s supportive of learning. A good routine, well-rounded nutrition and a supportive environment all will help children start the school year right.
