BY DR. KELLY BRYAN, MANKATO CLINIC PEDIATRICIAN
The first day of school is a big day! Remember a new school year can be stressful for kids. In fact, it’s a lot like starting a new job. Here are some tips to get the school year off to a good start.
Breakfast Studies show children who eat a nutritious breakfast do better in school, have better concentration and more energy. Protein is key to a breakfast that fuels us all morning long. Hard boiled eggs, peanut butter toast, oatmeal with sun butter, yogurt or cheese sticks are nutritious and quick!
Bedtime routines Bedtime routines vary among children and teenagers, but the goal is to calm the brain and body for sleep. A bedtime routine may include a bath or shower, reading and chill music. Go to back-to-school events Watch for back-to-school events such as orientations, meet the teacher and other activities. Visiting their school may help calm those first day jitters. Meeting teachers, seeing their classrooms, catching up with classmates and organizing their lockers can get them in the groove. Back-to-school events are really helpful when your children are starting kindergarten, middle school or high school.
Sleep It’s natural for kids to go to sleep and wake later in the summer. But now it’s time to get them back on a school sleep routine. Children ages 6-12 need 9-12 hours of sleep and teenagers need 8-10 hours. Gradually adjust bedtimes about two weeks before the first day of school. Try pushing bedtimes back 15 minutes each day. Wake your children up a little earlier each day also. When children get enough sleep, they have a healthier immune system and better school performance, behavior, memory and mental health according to the American Academy of Pediatrics.
46
NORTH KATO MAGAZINE FALL 2022
Set a curfew for your children to turn off electronics one hour before bedtime. Phones, iPads, TVs and computer screens emit blue light which reduces the production of melatonin. Melatonin is the hormone that tells us it’s time to go to sleep. Set up a charging station in the kitchen or living room where the children’s phones and devices are parked every night.
Mornings To make mornings less hectic and stressful, pack backpacks the night before and wake your children up a little early to prepare for the day. Try using a check list and posting it where your kids will see it. Your check list might include: Get dressed; eat breakfast; put on shoes; put on coat; grab backpack. A checklist will help them stay on task. A quick chat may also be helpful. Go through their schedule and talk about what they are doing after school too.
Signs of stress If school is stressing your child out or causing anxiety, you’ll know it. Irritability is a very common sign. Often kids will have trouble falling asleep, have nightmares or wake during the night. Some kids will complain of tummy aches or headaches, cry or worry a lot. Talk with your health care provider. Anxiety is very common in children and teenagers; we can help.
Be positive We often hear kids say “I hate school” or “I don’t want to go to school.” Ask them why and listen. You may gain insight on how to help them succeed. For instance, play and movement is limited in the school day. Let them walk to the bus stop or bring them to school early to play on the playground. Do your best to put a positive spin on school. Talk about the things your kiddos like about school such as their friends, a cool teacher, their favorite subjects.
