Routine Essentials for Back-to-School Success

With the start of school just around the corner, it is time to reestablish our routines and get into the swing of the school year once again. While planning a routine may be easy, maintaining an effective and consistent one can be difficult. Here are just a few tips and reminders for creating a successful routine for your kids throughout the school year.

Sleep Schedule & Morning Rituals
One of the most crucial elements of having an effective routine in general is sleep. When children do not get enough sleep, they have difficulty concentrating and learning to the best of their abilities. School-aged kids need 8-12 hours of sleep each night, depending on their age. It is also important to establish a calm bedtime routine, free of electronics, well before going to sleep.

Waking up at consistent times during the week is equally important. By waking up at the same time each morning, children’s bodies will eventually signal them to wake up consistently at the same time every day, making them feel more rested. Keep in mind that weekends count, too! Additionally, morning rituals that include eating a healthy breakfast and getting ready without rushing set a positive tone for the day.

Eat three healthy meals a day.
Making sure your child is eating three balanced meals each day is important for keeping their mind and body fueled for learning and play. Skipping meals can lead to reduced focus and the feeling of irritability, due to hunger. An easy way to make sure your child is getting the nutrients they need is by packing their lunch and snacks the night before. Most schools regularly send schedules of cafeteria menus home or post them online. With this advance notice, you can ask your child which days he or she would prefer to pack a lunch instead. Choose more nutritious choices by limiting processed foods like chips and cookies and try incorporating more fruits and vegetables into their daily meals. Involving kids in this process can also teach them about nutrition and organization.

Encourage active play and set boundaries for screen time.
With the increasing use of computers and smart devices as education tools, as well as the growing use of social media, making sure your kids are not spending their entire day plugged in can be tough. While gym classes and recess provide time for kids to be active during the day, most of the time this is not enough. The Centers for Disease Control and Prevention (CDC) recommends that children ages six and above get at least 60 minutes of physical activity every day. If your child is not already involved in organized activities, make sure to encourage outdoor play. By incorporating physical activity, you can make bedtime easier and help foster a healthy lifestyle for both you and your child.

Start practicing now before school starts.
Whether it is a couple of weeks or just a few days before the start of the school year, it's important to start implementing these habits as soon as possible. Reestablishing a routine gives most children a sense of structure and predictability. Starting now will help your child’s body to better adjust to the new sleep patterns and get accustomed to the new routine.

It is OK to take a break.
Although it is important to keep your child busy and engaged in activities throughout the school year, being busy is not necessarily the key to success. Kids who are over scheduled with school and other extracurriculars can display symptoms of anxiety and depression, and often this is the leading cause of low energy levels in children. Encourage your kids to take on a reasonable number of activities in and out of school, but also make sure they have time for selfcare and quality time with friends and family.

While not every day is going to run perfectly, incorporating some of these key tips into your daily routine can help to reduce stress and ensure your kids are ready to take on the day ahead. If you’re having trouble finding your rhythm and need assistance, talk to your pediatrician about your concerns. We’re here to help.

Pediatrics Department

Sources:
https://www.medstarhealth.org
www.healthychildren.org
www.connecticutchildrens.org