Back-to-School Routines
By Stephanie Worrell

        Back-to-school time!  It sounds so exciting, doesn't it?  Back to school has been hyped by marketers since the beginning of the "advertising time" because it's a close second to Christmas for many retailers in terms of sales.  In fact, many retailers forecast Christmas sales by the strength of back-to-school sales. No wonder we hear so much about it.

        But, beyond what we as parents must buy for our kids-backpacks, lined paper, facial tissue, back to school is also a time to think about what our kids need to succeed for the next nine months or so.   

        But, as a parent, I want to know more.  What do I need to know to ensure lots of learning is happening for the next nine months? Where do I turn for answers?  I need resources, credible places to go where I can figure these things out.

        Thankfully, there are many great resources out there for parents-websites, magazine articles, books, and local organizations.  Now the issue comes down to what is really important.  For me, the parent of two small school-age children, it comes down to a few simple S's.  Those would be  sleep, sustenance (healthy eating), and support.  Truly, these are the basic needs for success for any human being-adult or child. 

Night, night...

Sleep.  We'd all like to get a lot, but it is especially important for kids, and summer vacation is often synonymous with staying up late and sleeping in.  Lack of sleep has been directly correlated to poor performance in school, so it's important to get back into a routine before school starts.

        "Although it's tempting to sleep as late as possible during the remaining days of summer, it's not necessarily the best strategy for starting the school year off right," says local sleep health specialist, Nancy Nadolski.  "If possible, start adjusting the sleep schedule to mirror back-to-school hours at least two weeks prior to the start of school.  Start with getting to bed early." 

        Parents should know that all children-even teenagers-need more sleep than adults. For younger kids, having bedtime routines such as reading with parents can result in better and longer sleep. For older kids, having a set bedtime is associated with an increased likelihood of getting optimal sleep and a decreased likelihood of feeling too tired or sleepy during the day.

        Nadolski offers several back-to-school sleep tips. Visit nancynadolski.com for more information:

• Maintain a regular bedtime. Keeping the same sleep schedule makes it easier to fall asleep at night and wake up in the morning.
• Establish a sleep routine, which includes parents serving as good role models.
• Create a good sleep environment. Keep it cool, dark, quiet, and comfortable.
• Limit caffeine prior to bedtime and offer kids a healthy snack to help them sleep through the night.
• Turn off the TV; it inhibits the ability to get good sleep.
• For prolonged sleep issues, visit your child's pediatrician to develop a course of action.

        For more information about kids and sleep, log onto sleepfoundation.org or sleepforkids.org.

Eat Right

Sustenance.  Making sure your child gets enough to eat, which includes the "right foods," is essential to learning.  Studies clearly show that kids who are hungry during the day have a hard time concentrating, and that usually equals poor classroom performance.   Eating breakfast is important, but getting a healthy lunch during the day can make or break a child's ability to succeed in school.

        "Kids are in school almost nine months and their lunch can have a significant nutritional impact," points out Stacy Beeson, a registered dietitian with St. Luke's Regional Medical Center.  "Kids eat a lot of lunches during the school year and a well-planned lunch should provide your child with about one-third of their daily vitamin, mineral, and calorie requirements."

        To keep it simple, Beeson suggested targeting three food groups: whole grain, protein, and then a fruit or veggie.  Parents can also use the food pyramid as a guide (mypyramid.gov). 

        "Make it colorful and get your kids involved in planning their lunch," adds Beeson.  "Talk with your child about nutrition and the importance of developing a healthy body. Together, come up with a family plan, including a list of steps the family wants to take to transition to a more healthful diet. Post the list in a place where everyone can see it."

        Many parents cite "variety" as one of the biggest barriers to packing healthy lunches, but there are many websites that provide lunch ideas. Use your search engine and type in "back to school lunch" for more options than you ever imagined.  Personally, I recommend and utilize familyfun.com and healthychild.com.  See page 44 for some brown bag lunch ideas too!

        For support related to eating issues and kids, start by contacting your pediatrician or a local registered dietitian.  As with

St. Luke's, most local hospitals have registered dietitians on staff who offer outpatient services.

Be There

Support.  Kids these days deal with a lot of issues-peer pressure, change, bullying, drugs, and alcohol.  And, as a parent, it is sometimes hard to pinpoint what kids are going through on a daily basis.  Back to school alone brings a host of issues that can include:

• New classmates
• New teachers
• Being prepared
• Getting lost
• The bathroom
• Recess
• Making the grade
• Lunchtime
• Fashion
• Scheduling
• Getting to and from school
• Open your locker
  
  

        How do you know if your child is stressed about going back to school?  Try to recognize if there is something different about your child. Often, when faced with back-to-school stress (or other stress factors), children can become argumentative with their parents, siblings, and peers. Fortunately, there's a lot a parent can do to prevent negative behavior and get their child on track for a successful school year.

        Letting your child talk about his or her emotions is a good first step for both you and your child. Allowing children the opportunity to vent their feelings, while letting them know you understand how they are feeling, is a critical first step to problem solving with your child. 

        So, make sure to take time before the first day of school to talk with your child about any fears or stress they may be feeling.  And, be sure to encourage them to come up their own solutions related to their stress and worry.  That way, they have an investment in the situation as well as accountability. In most cases, your child will understand how he or she needs to behave to have their needs met.

        If you have concerns or if you need ideas on how to support your child, the best place to start is with your child's teacher or school counselor. 

        There are many great resources for parents related to back to school, including those found on the website of the national Parent Teacher Association (pta.org). This site offers an "ultimate back-to-school guide," along with a handy, downloadable planning calendar.  The Idaho State Department of Education (sde.idaho.gov) also offers resources for parents and students.

        Back to school can be fun for everyone.  Yes, even the task of shopping for school supplies.  The key to success for all of the "Back-to-School S's" is starting early.  Try to make a plan before the first day of school, although it is never too late.  You are your child's most important advocate.  So, eat right, talk to your child...and, get to bed!

Stephanie Worrell is a Treasure Valley-based freelance writer who would love to be going back to school this fall - sleep, healthy eating and support sounds mighty good to this mother of two school-age kids. Check out more of Worrell's random writing on her blog at oshouldknow.com.