Kids are beginning to hit the books again, and getting them back into a routine after a long summer break is not always easy. Here are four tips you can use to help you get them back on board.
1. Prioritize sleep, exercise and nutrition.
Sleep: Establish a consistent bedtime routine to ensure your child gets the recommended amount of sleep for their age. Ensure your school-aged child is getting at least 9-12 hours of sleep. Start early with a helpful routine in early childhood such as the 3 Bs: Brush, Book and Bed. Several studies reveal screen time before bed increases sleep onset latency. Create a calm environment by reducing screen time before bed and encouraging relaxing activities like reading.
Exercise: Encourage daily physical activity for at least one hour. This could be through sports, walking and biking, or even family activities like hiking. Building exercise into your family framework will eventually become a habit for your child and part of their lifestyle. There are several studies that show daily exercise helps to maintain a healthy metabolism and improve concentration and mood.
Nutrition: Plan balanced meals that include a variety of fruits, vegetables, whole grains and lean proteins. Ensure your child starts the day with a nutritious breakfast and consider healthy snacks for school. Check out Myplate.gov for helpful tips for healthy meal preparation.
2. Stay up to date on check-ups and immunizations.
Routine well-child check-ups: Schedule regular well-child visits to the pediatrician to monitor your child's growth, developmental milestones and mental health. These check-ups are essential in early identification, treatment and/or referral to a specialist who can provide management of conditions that may facilitate a better prognosis. Take a look at the Centers for Disease Control and Prevention's (CDC) Learn the Signs. Act Early. initiative or Milestone Tracker app for more information regarding your child’s developmental milestones.
Immunizations: Make sure your child's immunizations are up to date according to the CDC recommended schedule. This is crucial for preventing diseases and keeping your child healthy.
3. Tune in to your child's mental health.
Open communication: Create an environment where your child feels comfortable discussing their feelings and concerns. Make talking about how we feel normal and not something we hide. Listen actively and provide support.
Stress management: Teach your child techniques to manage stress, such as deep breathing exercises, mindfulness or journaling. Encourage them to take breaks and relax when needed.
Professional support: If you notice signs of anxiety, depression or other mental health issues, seek advice from a healthcare professional or school counselor.
4. Set a schedule for screen time.
Balanced screen time: Establish clear guidelines for how much screen time is allowed each day. Balance screen time with other activities like homework, reading and outdoor play. Check out the American Academy of Pediatrics (AAP) Family Media Plan to start creating your personalized family template for balanced media usage.
Quality content: Ensure that screen time is spent on age-appropriate and educational content. Monitor the programs, games and websites your child uses. Check out Common Sense Media as a resource.
Tech-free zones: Designate certain areas of the house, like the dining room and bedrooms, as tech-free zones to encourage family interaction and better sleep hygiene.
A helpful and easy reminder from the AAP is 5-2-1-0:
- 5 servings of fruits/vegetables per day
- 2 hours of screen time per day
- 1 hour or more of activity per day
- 0 (avoid) sugary drinks
By focusing on these areas, you can help ensure your child has a successful and healthy school year.
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