Back-to-School season is here!
As a family nurse practitioner and a parent, I understand the importance of ensuring our children have a smooth and healthy transition back to school after summer break.
Here are my six tips and strategies to help ease this transition.
1. Gradual Routine Adjustment: Start adjusting bedtime and wake-u p times a few weeks before school starts. This helps reset their internal clocks gradually, making early school mornings less of a shock and improving overall health and readiness to learn. A consistent sleep schedule supports better cognitive function, mood regulation, and a stronger immune system.
Adjusting the internal clock is essential.
2. Create a Morning Ritual: Establishing a consistent morning routine can reduce stress and set a positive tone for the day. This might include a balanced breakfast, some light exercise, and a few minutes of mindfulness or quiet time. Setting a schedule helps children get into an overall routine in preparation for school, making transitions smoother and reducing anxiety. A healthy morning routine supports better focus, improves mood, and boosts overall physical and mental health.
Independent and fun quiet time in the morning is a great way to get your children ready to take on the day!
3. Easing into Healthier Lunch Options: Transitioning to healthier eating habits can significantly impact a child’s energy and focus. Start easing them into lunchtime routines and foods and discuss the nutritional value and importance of eating lunch to stay fueled for school. Start replacing sugary or salty snacks with healthier alternatives like freeze-dried fruit. One of my favorites is Crispy Green’s Crispy Fruit. It’s a delicious, nutritious option that kids love and an easy way to sneak in more fruit servings.
Freeze-dried Crispy Fruit snacks are a great way to get the energy your family needs for the back-to-school season
4. Encourage Open Communication: Create an environment where your child feels comfortable discussing their feelings about returning to school. Addressing any anxieties or concerns early on can help them feel more confident and prepared. Open communication supports mental health by reducing stress and anxiety, fostering a sense of security, and promoting emotional well-being. It also helps identify issues early on, providing timely intervention and support.
Open communication can help soothe the concerns of your child and yourself for back-to-school
5. Incorporate Physical Activity: Keep your child active as a key to their overall health and to prevent childhood obesity, which affects nearly 1 in 5 kids. Aim for at least 60 minutes of activity a day. After-school sports, family bike rides, or jumping rope can make a big difference. Regular exercise also boosts their mood, helping them feel happier and more focused. Start with activity at home before school starts to increase their chances of staying active at school
Family bike rides are a great way to stay active!
6. Prioritize Sleep: Ensure your child gets enough sleep each night, aiming for 9-12 hours for younger children and 8-10 hours for teens. Adequate rest is crucial for their cognitive function, mood regulation, and overall health. Establish a calming bedtime routine to help them wind down and prepare for a good night’s sleep. Keep the room cool, dark, and quiet to create a sleep-friendly environment. Limit the use of electronics before bedtime, as the blue light from screens can interfere with their ability to fall asleep. A well-rested child is more focused, happier, and ready to learn!
Sleep is a super power!
Explore our Back-to-School Survival Guide for a treasure trove of expert tips, insightful advice, and practical strategies to easily navigate the new school year. From managing parental anxiety to simplifying lunchtime, our guide is your go-to resource for a successful and stress-free back-to-school season. Check back regularly for more engaging articles and valuable insights to help you and your family thrive this school year!
— Written by Nurse Alice Benjamin, MSN, APRN, ACNS-BC, FNP-C, and host of the Ask Nurse Alice Podcast, where all things health and wellness take center stage.
Post Written by Nurse Alice
Alice Benjamin, better known as “Nurse Alice,” is America’s favorite nurse, a mom, author, and health advocate. She is passionate about educating and empowering people to take control of their health before they become her patients. With extensive nursing experience in cardiovascular health, critical care, and emergency medicine, she has worked in top academic centers and underserved community hospitals. Starting as a nursing assistant, she progressed to complete a vocational nursing program, an associate degree in nursing, and later graduated with honors from San Diego State University with dual majors in nursing and psychology. She also holds a Master’s Degree in Nursing Education/Clinical Nurse Specialist and a Post-Masters as a Family Nurse Practitioner. More information can be found at https://asknursealice.com/.
