For parents and children across the country, readjusting to a new school year can feel like a whirlwind. As the summer months wind down, families often find themselves needing to establish routines that support their children’s class schedules, homework, sports, and meal times.
Here at Montes Medical Group, we see firsthand how consistent and healthy routines can make this transition easier for kids and parents. Establishing supportive routines from the start can make it easier for kids to concentrate on their studies, build healthy eating habits, and perform well in sports and other activities. In fact, children thrive when they are following routines. Doing so makes them feel safer and makes things more predictable in times of change. This helps them reduce anxiety and gain clarity around what’s expected of them.
Fortunately, there are many habits parents can focus on to ensure their families are building healthy back-to-school routines that build and support everyone’s well-being. Keep reading to learn more and find ideas to incorporate into your family life!
Creating Quality Sleep Schedules
Did you know that sleep is one of the most important parts of a child’s physical and mental health? Without quality sleep, a child can become increasingly irritable, distracted, anxious, and even depressed. To avoid these issues, establishing a consistent, high-quality sleep routine is critical. Doing so can ensure children have a strong foundation to succeed during their waking hours.
When transitioning from summer sleep schedules to school sleep needs, take a gradual approach. Two weeks before the school year starts, start adjusting bedtimes to school-appropriate hours by fifteen to thirty minutes per day. Parents can also ensure their children’s bedrooms are dark, cool, and quiet at night. Remove any distractions or screens that may stimulate their minds instead of calming them down.
It is a good idea to do the same things during a child’s bedtime routine. This may include taking a bath, reading books, and turning certain lights on and off. By being consistent with sleep routines and sleep times, children can find it easier to regulate their internal clock and feel refreshed in the morning.
Schedule an Annual Physical Exam
Here at Montes Medical Group, we know how essential pediatric care is for ensuring that children meet their milestones on time. Annual exams help families track their child’s well-being and ensure there are no conditions going undiagnosed. Healthcare providers can also advise on how to manage any chronic conditions a child may have, provide vaccinations, and share tips for preventative care.
Make sure to get your child checked up to rule out any health concerns that may hinder their well-being or success during the school year. This can be particularly important for children involved in sports, and our team is happy to provide schools with the information and paperwork they may require.
Establish Nutrient-Rich Mealtimes
Taking the time to create nutrient-dense meals can make a world of difference in the health and well-being of children. In addition to getting good sleep, a quality diet can make a tremendous impact on a child’s mood, energy levels, and brain functionality. In fact, when children are well-nourished, they can more easily handle challenges that come with learning, socializing, and growing up.
Providing children with a healthy breakfast is a great way to ensure they have the fuel necessary to tackle their day. Focus on proteins, whole grains, and healthy fats that will keep them full and provide energy for hours. For example, an example breakfast may include scrambled eggs, whole grain waffles, avocados, and fruit. Lunch may include a whole-wheat tortilla wrap, turkey slices, and cheese. Avoid feeding kids foods high in sugar that can lead to them crashing out and losing energy during class.
In addition to healthy foods, make sure children have access to water and hydrating drinks throughout the day. Avoid beverages that are high in sugar, and encourage children to keep a water bottle with them as they go to their classes. Doing so can make it easier for them to concentrate and avoid the effects of dehydration.
Balance Extra Activities with Down Time
These days, children often find themselves waking up to days filled with things to do. This can include school, after-school activities, homework, and chores. Although it is great to keep children busy and involved, it is also essential to balance their schedules with enough time to relax and decompress. Build in time for them to have unstructured play and free time regularly. Help them get their homework done, complete chores, and participate in extra-curricular activities in ways that avoid them getting burnt out.
Parents can also find it helpful to check in with their kids and see how they are feeling about their schedules. Don’t be afraid to make changes and refine routines to better reflect the needs of your children.
Conclusion
As you can see, establishing supportive back-to-school routines can be very beneficial for the health and well-being of children. By focusing on sleep, nutrition, and time management, children will be empowered to tackle the challenges they face both at school and at home. Scheduling an annual exam can ensure children are healthy and unimpeded by any medical issues as they start their school year. For parents, it’s important to keep in mind that routines are more about consistency than perfection. Try to balance children’s obligations with downtimes and fun while ensuring they feel safety and predictability in their daily lives.