3 Tips To Get Your Child Ready for Back to School (Backed by Science)
Just like that, summer is coming to a close. Cue the madness of back-to-school. While you’re shopping for school clothes and supplies, you might be stressing about the change from the lax schedule of summer. But you’ve got this and we’re here to help with three tips to get your child back to school painlessly.
Have a Talk and Give Them Choice
The first step to a successful back-to-school experience is talking to your child, discussing the change, and letting them in on some choices related to school preparation, home routines, and the school day.
A study found children who grow up with predictable daily routines are less likely to have time management or attention problems as adults.
Having a frank discussion about the changes and expectations are a must. While you are ultimately making the final decisions, letting your child in on it and giving them a choice is proven to help them feel supported and happier.
Doctor Fran Walfish for Better By Today said, “Having a clear structure in place gives your child a sense of trust, safety, and security. They know what to expect and can easily move through responsibilities.”
Of course, the choice depends on the child’s age, but generally speaking, any choice, big or small, makes a difference.
Here’s a cheat-sheet of choices you can make available to your child:
- Would you like new jeans or sneakers?
- Would you like black or blue pens?
- Would you like cereal or eggs in the morning?
- Would you like a ride to school or to take the bus?
- Would you like a blue or red backpack?
When it comes to going back to school, kids can vary in stress level and excitement. If your child is excited, that’s great! If your child is stressed or scared, having an open dialogue can help your child feel safe and supported and can also help them avoid sleep disturbances.
Practice New Bedtime and Routine
Most parents let their kids stay out later, have sleepovers, and stay up late watching movies during the summer. A huge adjustment for kids is an earlier bedtime.
The bottom line here is a regular, consistent bedtime yields the best results for sleep quality, mood, and next-day performance. Keep in mind, the new bedtime and routines should stay fairly the same on the weekends. A study showed varying sleep times led to less quality sleep and decreased sleep duration and efficiency.
While bedtime and routines likely need to change, easing into it is the best strategy. Slowly move bedtime up a bit each night for a more effortless adjustment.
A study found starting a bedtime routine is effective, especially when started early in a child’s life, and keeping consistent is critical to best outcomes. Bedtimes should be started at an early age as well, especially for kids needing to wind down after a busy day
Routines should be short but include the basics from hygiene to sleep environment.
Tips for the best bedtime routines:
- Minimize or end screen time before bed.
- Keep the routine short and sweet.
- Avoid caffeine and large meals before bed.
- Don’t read scary stories.
- Keep the room comfortable, cool, and quiet (or use white noise).
Parents have reported stress and overwhelm when it comes to their kids’ routines. One study identifies nighttime habits that appear to make mornings less stressful for everyone.
The most successful nighttime habits for parents included:
- Laying out clothes
- Getting children to shower
- Reviewing children’s school agendas
- Setting their alarm
- Organizing children’s backpacks
- Organizing lunches
- Organizing breakfast
- Creating a weekly schedule
Create a Morning Routine
Bedtime routines help kids fall and stay asleep, but morning routines get them up and ready to tackle the day. School mornings don’t have to be a mad rush to get to class before the bell. With an effective morning routine, time can be used for an enjoyable morning.
A study found parents spend about 45 minutes getting their children ready for school, and over 20% of the 792 surveyed parents reported needing a break from their children’s morning routine.
While waking up early and having a set routine is easier said than done, research shows immense benefit. Overall, every time a routine can be created, children thrive. However, a morning routine in particular is an excellent launchpad for the day.
Starting the day with a healthy breakfast is an essential part of a morning routine. A study found a healthy breakfast should be 15-25% of daily calories, but most people reported not having breakfast at all.
Along with a nutritious breakfast, we have other suggestions for a successful morning routine. These include:
- Waking to a pleasant alarm or sunrise alarm
- Having quiet time
- Avoiding TV time
- Getting dressed in pre-determined clothing
- Having a pre-packed lunch and backpack
- Going over the day’s activities
- Brushing teeth, washing hands, and other hygiene-related tasks.
Pro-tip for parents: Get up before your little ones, have some “me time,” and do any planning or preparation before the kids get up!
Expect the Best, Prepare for the Worst
Leading up to the start of school, you can taper a new sleep schedule, collect clothes and materials, and prepare your child for the year to come. While routines and perfect sleep schedules are ideal, they’re not always realistic every day. Do your best to create a routine and schedule that works for your family but don’t beat yourself up if you’re not 100% consistent. Parents are human after all.