Being prepared for learning takes more than new school supplies. The pediatricians at Carilion Children's hear questions from parents every day about helping their kids make the transition from the lazy days of summer to the structure and routine of the academic calendar.
In response, they say that for kids of every age, the right supplies and the right routines are necessary building blocks to school success.
Start With Sleep
Abhishek Reddy, M.D., with Carilion's Adolescent Psychiatry and Behavioral Medicine team, recently spoke with WDBJ about the importance of a consistent sleep schedule to be in the right frame of mind for learning.
He pointed out that, even for adults, not getting enough sleep can lead to:
- Irritability
- Difficulty focusing
- Aggressive behaviors
- Compulsive behaviors
- Substance use
- A decrease in the ability to say "no"
- Difficulty sleeping
That's right, not sleeping enough can make it harder to sleep!
Fortunately the opposite is true, too: A healthy, regular nighttime routine can improve sleep quantity and quality.
<p>Make getting enough sleep a family priority, not just something your kids have to do.
"The secret is to slowly change back the time," said Dr. Reddy. "Fifteen minutes every few days for a couple of days, then 15 minutes back, and continue that through the weekend."
He also emphasized:
- Avoiding sugary drinks and caffeine, especially in the afternoon and evening
- Putting the devices away and turning the TV off at bedtime
- Having a calming, quiet bedtime routine
- Staying on schedule with nighttime tasks like brushing teeth
"All of these together, combined with changing bedtime 15 minutes at a time, is very helpful," he said.
Settle Down
Routine and structure also work well for kids who have trouble settling down in the evening.
"At least an hour before bedtime, you should stop all electronics," said Dr. Reddy.
"Having TVs in the bedroom is a huge 'no.'"
Instead, he recommends old-fashioned storybooks for kids, teens and adults, citing a study that showed reading at night helps people go to sleep.
"It's what they did back in the day," he said, "and the study showed that they slept more and went to sleep earlier—without any medications."
Other ways to wind down include:
- Listening to music from a device without a screen
- Listening to white noise
- Taking a bath
- Wearing comfortable clothes
- Lowering the temperature down in the room
- Turning down the lights
"Once you get used to that routine," said Dr. Reddy, "it really helps you calm down and relax."
Get Excited
Outside of sleep, taking an enthusiastic approach to back-to-school planning can help your kids look forward to the new year.
"We use school supply and clothes shopping to get our girls excited for the upcoming academic year," says Pediatric Gastroenterology specialist John Stone, M.D. "We use structure as a way to decrease the mental, physical and emotional fatigue that can follow the back-to-school transition."
In Dr. Stone's family, that structure focuses on:
- Bedtime
- Mealtime
- Drinking plenty of water
- Daily time devoted to reading
Try these back-to-school strategies to help your kids:
- Adjust bedtimes and wake-up times in advance of the start of school
- Organize clothes and sort out what still fits and what needs to be replaced
- Clear out a quiet, dedicated space for homework and stock it with school supplies
Stay Connected
Check in with your kids daily, even before the school year begins. Ask simple, open-ended questions like "What was important to you today?" or "What good thing happened today?"
By following these tips, their kids and yours will have a great start to a successful school year.
Find more sleep advice at HealthyChildren.org, the American Academy of Pediatrics' family information site.
