Back to School: How Parents Can Help Prepare Kids

The end of the summer can be an especially bittersweet time for parents. While we enjoy the freedom of unscheduled time with our children, we also find ourselves looking forward to the return of the structure and routine that the school year naturally provides. For many of our children, the return to school is more bitter than sweet. They enjoy the longer days spent outdoors with friends, dread returning to the time constraints imposed by the school day and homework, and do not yet appreciate the value of schedules and responsibilities. While we may not be able to convince them to eagerly await the return to school, we can do our best to facilitate an easy and stress-free transition back into school at the end of the summer.  

Sleep

It is a well documented fact that adequate sleep is essential to both physical and mental health. Fatigue can make it difficult, if not impossible, to absorb new information and learn. Regularly sleeping fewer than the recommended hours effects key determinants of both academic and athletic performance. Specifically, inadequate sleep is associated with attention, learning and behavior problems, as well as errors in judgement, decreased reaction time and balance and coordination difficulties which can lead to an increase in accidents and injuries. On average, elementary and middle school age children should sleep 9-12 hours nightly, and teenagers should sleep 8 - 10 hours nightly to optimize health. Obviously with homework, sports and extra-curricular commitments this is not always possible. However, whenever possible an effort should be made to optimize sleep.  

Bedtime routines and sleep schedules are one of the first things to go by the wayside during the summer months. Longer days lead to later bedtimes. Many kids, especially teenagers, compensate by sleeping in. Though this is partially habitual, there are also neurological changes that occur as children get older that cause shifts in the sleep-wake cycle making it harder to fall asleep and wake up earlier. Because of this, it can be especially difficult to shift the time a child goes to bed and awakens at the end of summer. Starting to gradually adjust bedtime by 15 minute increments at least 2 weeks prior to the start of the school year is more likely to lead to success. Even if sleep and wake times are adjusted successfully, it can take several weeks to get used to waking up early, so do not panic if your child frequently complains of fatigue in the first weeks of school.  

As always, it helps to establish a consistent bedtime routine that is calming and predictable. One of the most important components of that routine should be discontinuing screen time at least 1 hour prior to bedtime as the light from the screen can lead to decreased melatonin secretion which can cause a delay in sleep onset.

Nutrition

Adequate nutrition and a well balanced diet are vitally important to health, growth and development. Ensuring that your child eats a protein-rich breakfast is one of the most beneficial steps you can take to prepare your child for a successful day at school. Consuming protein at breakfast has short-term positive effects on cognition, especially in the areas of attention, executive function and memory. Ideally, you should aim to include 7-14 grams of protein at breakfast. Some good sources of protein that can be included at breakfast are eggs, yogurt, cheese or nut butters. For the children who prefer to get every last minute of sleep and forgo breakfast, a protein bar in the car or at the bus stop is a quick and easy way to ensure they are fueling their body before school. While whole and unprocessed foods are preferable, there are some healthy options available for on-the-go. Choosing bars that get their protein from ingredients like nuts, seeds or egg whites are preferable to those that rely on protein concentrates such as whey or pea protein isolate. Similarly, bars with simple ingredient lists are preferable over those with added sugars or artificial sweeteners.  

Energy drinks, which are often high in sugar and caffeine, should be avoided whenever possible in children and adolescents. Though they provide a burst of energy at the start of the school day, they often contain more than 400 mg of caffeine, way above the upper limit of what is considered safe in adolescents. Excessive caffeine intake has been shown to result in sleep disruptions, increased feelings of anxiety, cardiovascular effects such as a rapid heart rate and palpitations, increased risk taking behavior and caffeine withdrawal symptoms. Adolescents with pre-existing cardiac, psychiatric or neurological conditions may be particularly vulnerable to these adverse effects of caffeine. 

Preparation

There is an old saying in medicine that an ounce of prevention is worth a pound of cure. While there is no foolproof way to prevent a child from having difficulties returning to school at the end of the summer, we can take steps to prepare for a successful transition. Taking advantage of opportunities to visit the school or classroom, meet your child’s teacher, attend orientation sessions or play on school playgrounds can help familiarize children with the new people and places they will be encountering during the school year and allay first-day jitters. 

Setting up a time to talk to teachers if you have specific concerns about your child prior to the start of the school year allows issues to be handled proactively instead of reactively. Making sure that teachers are aware of any history of learning differences, anxiety, vision or hearing deficits or behavioral challenges will ensure that any necessary adjustments to the curriculum or method of instruction are made from the start of the school year setting your child up to succeed and thrive during the academic year. 

Creating effective spaces at home for both storage and studying can be extremely helpful as well. Having a “launch pad” or staging area where children can keep items needed for school helps keep school supplies and sports equipment organized, and makes it less likely that items will be misplaced or forgotten at home. Similarly, designating a comfortable, well-lit and distraction free area within the home for homework and studying is a crucial step in supporting a child’s academic success.

Academically, there is no skill more fundamental that reading. School initially focuses on children learning to read. Once they have learned to read, children will be required to read to learn throughout the duration of their academic career.  It is of huge benefit to get your child back in the habit of reading everyday prior to the start of the school year. Consider it preseason training for the student.

Mindset

When trying to encourage a positive mindset specifically towards school, remember how much our words and actions matter as parents. Explicitly verbalize that you expect and know your children will succeed because you believe in them and their abilities. Recognize and focus on effort rather than innate intelligence and ability, as it is consistent effort that more often leads to success. Point out when hard work leads to accomplishment, as this will show your children that they are capable, and build their confidence over time. Let your child see you reading, listening to a podcast or watching a documentary as this shows that you value learning as well, and whether or not they admit it, our children do care what we think.

Remember that adjustments take time. Do not panic if the first several weeks of the school year do not go smoothly. If difficulties persist, please remember that we are always here to support you and your children.