Welcome to August! It is the time of year where people everywhere are asking themselves, “where has the summer gone?” For parents, August signals the home stretch of what has likely been several busy months filled with picnics, camps, play dates, and precious time with their children. For children, it can signal the beginning of the end; summer is often associated with fun in the sun, joy, and what can seem to be endless freedom. As school (the oft-dreaded so-called nemesis of summer) approaches, it is important to start to get children back into routines to ease the transition back to the more regimented world of education. Back-to-school isn’t just about buying new clothes, bags, or supplies! In this post, I would like to explore some tips and tricks to make that switch a little less stressful as the impending autumn approaches.
I am Dr. Mary Lasher. I am an Osteopathic Physician whose focus is Family Practice, although in my role as a provider at MHEDS I see pediatric patients. I graduated from Lake Erie College of Osteopathic Medicine, Erie Campus, in 2019, and in the past seven years I have accumulated experience treating all ages and stages of life, from birth to the elderly. Although I often handle a little of everything, I am especially passionate about mental health, healthy lifestyles, adolescent medicine, Women’s Health, and osteopathic manipulation.
The Importance of Sleep and Bedtime Rituals
A successful school year starts where most success starts – with a good night’s sleep. Most children I see in-office have significant difficulty with sleep, and as a result many parents don’t get the rest they need, either. Sleep is important because it helps with restoration and repair of the brain and body, potentially removing waste products, and promoting brain plasticity and learning. (Plasticity is the ability of something to adapt to its environment, and in the case of the brain, includes forming new neural connections).
Different ages require different amounts of sleep; in general, the younger the child, the more sleep they need. The oft-repeated “eight to ten hours of sleep” is only applicable to teenagers. For most elementary and middle school-aged children, the recommendation is actually more along the lines of nine to twelve hours.
A pre-bedtime ritual is a great way to promote better sleep for everyone in the family. Turn off electronic devices (phones, tablets, laptops, gaming systems) at least 30 minutes before bed and avoid any bright lights for 2-3 hours prior to bed. Try reading a book to your children before bed instead of them watching TV or beating yet another level on their favorite video game. If you do not own any children’s books, the public library has a variety to borrow, and a library card is free to obtain. Getting children in the habit of brushing their teeth before bed not only establishes a healthy routine for sleep but also for dental hygiene as well!
If your child currently goes to bed at midnight or even later, a more gradual practice of having them go to sleep 15 minutes earlier every few nights may be more easily tolerated than insisting they go to bed several hours earlier immediately. If your child is attached to their phone or tablet, find a place to hide the device prior to bed, although you should be warned: children are exceedingly clever at finding things. It may be necessary to lock the device in a drawer and hide the key, or move the hiding place on a regular basis to keep them guessing.
Fueling Up with a Healthy Diet
Secondly, it is important to make sure your children are getting the right fuel to get them through their day. A balanced diet consists of protein, vegetables, fruit, whole grains, and even to some extent healthy fats (like nuts or seeds). Starting the day right with a healthy breakfast will set your child up for a productive rest of the day. When packing their lunch, instead of just including a bag of chips or snack cookies, try to pack something healthy.
Some options can include:
- A protein (such as hummus or turkey), vegetable, and cheese wrap
- Ants on a log (celery sticks with nut or seed butter and raisins on top)
- Cut up vegetables with hummus dip
- Cut up pieces of fruit
- Yogurt (Greek Yogurt has extra protein)
- Protein/energy bites, usually made with a nut butter, seeds, and oats
- Egg bites or mini muffins (made from healthy ingredients at home).
There are plenty of good resources online for healthy lunchbox snack ideas, and many recipes can be altered for dietary needs or budgets. Two websites with further lists and recipes include Realmomnutrition.com and Lentillovingfamily.com, although there are many more not named here.
For further information regarding nutrition, you can see a previous MHEDS blog post from March. As a reminder, the Second Harvest Food Bank and now Lifepathpa.org through MHEDS both have resources for finding available low or no-cost food if you are having difficulty affording groceries.
Managing Stress and Mental Wellness
Especially as children get older, school can become more stressful with increasing workloads and peer pressures. Make sure to check in with your child to see how they are feeling regularly. Children are not always quick to open up with how they are feeling, so establishing an environment where they can express their individuality and emotions is important. Fun activities which can help to alleviate stress and promote family bonding can include playing a game (either outside on a nice day or board games inside if Erie weather is misbehaving), going for a walk at a local park, coloring, or even having a dance party.
Getting at least an hour of activity a day is very important for your child’s physical and mental health, and parents may even benefit from the extra activity too. Encouraging your child to join a school sports team is a wonderful way to get them to make friends, have fun, and get enough activity. Try to keep screen time (that is, time on electronic devices) outside of school under two hours a day, and instead encourage more traditional forms of recreation. Your child may even find a new hobby or interest that way! Macaroni Kid Erie is a website which has a wealth of information regarding local events for children.
In addition, it is likely time to think about scheduling your child’s yearly wellness exam. Children need to be seen at least yearly for routine growth and health checks. Local schools often require paperwork, either for the child to start the school year or to play on a sports team. In addition, children going into 7th and 12th grades are often due for vaccinations (or, if your child is not up to date on state required vaccines, they may be due at other ages as well).
Calling your provider’s office about getting an appointment set up now as opposed to waiting until last minute can reduce stress for the parents as well. The influenza vaccine is also recommended, although that often is not available until later August or even September, but you can always ask the provider about getting it at your child’s next appointment.
In conclusion, going back to school can be a very difficult and hectic time for both parents and children. Introducing consistent routines early and maintaining appropriate nutrition and emotional support are ways to ensure they have a fun start to a new school year. Education should be exciting for children, and giving them the proper foundations to learn and grow can assist with this. All of us in healthcare and in the education system want to see your children grow and thrive, but their success starts at home with you.
Want to get a head start on your health? Call MHEDS at 814-453-6229 (Peach Street) or 814-616-7730 (John F. Kennedy Center).
Our health information does not replace the advice of a doctor. Please be advised that this information is made available to assist the public in learning more about their health. MHEDS’ providers may not see and/or treat all topics found herein.
