Quick back to school tips

The switch to fall semester from summer break can be difficult for kids, but experts at Baylor College of Medicine have quick tips for parents and guardians to make the transition a seamless one. 

Prioritize sleep this semester 

“We spend a third of our life sleeping so a regular sleep/wake schedule leads to better sleep and a healthier life,” said Dr. Tara Thomas, assistant professor of sleep psychiatry at Baylor. “Growth hormones are secreted during different stages of sleep, and sleep helps with growth, development and recall and memory storage.”  

The ideal sleep duration for preschoolers aged 3-5 years old is 10-13 hours of sleep. Children 6-13 should sleep for 9-11 hours, and teenagers need at least 8-10 hours of sleep to function well at school. 

Prior to bedtime, encourage a wind down routine that can include bathing, brushing teeth and reading a bedtime story, Thomas said. This wind down routine will signal to the body it is time to prepare to rest. Part of this wind down routine should also include establishing a technology curfew. Blue light emitted from smartphones and tablets suppresses the natural production of melatonin, which is the hormone that tells the body it is time to sleep. The bedroom also should be a technology-free zone to encourage that it is a place for rest and to not be on the phone. 

Training season 

Whether your student is beginning their athletic career or is an all-star quarterback, you can play a role in ensuring their safety off the field. 

“New and seasoned athletes need to get sport physicals to help find and address health issues that could interfere with their ability to perform or increase their chances of getting injured,” said Dr. Marcus Knox, physical therapist in the Joseph Barnhart Department of Orthopedic Surgery. “Physicals also help monitor growth and development over longer periods of time.” 

Prepare your student athlete by providing a proper balanced diet. Meals should be well-balanced with whole grains, fruits and healthy fats. Incorporate lean proteins such as chicken or fish and complex carbs like brown rice, sweet potatoes and vegetables. Students should drink 8-10 glasses of water per day, replenishing using electrolytes regularly and avoiding sports drinks that are high in sugar. A combination of protein and carbs can help with recovery of muscles after a workout, ideally with a 3-to-1 ratio of carbs to protein. Student athletes should also sleep at least eight hours each night. 

Dynamic warm-ups should be performed before a structured routine, Knox said. Typical student training routines include strength training, two to three days a week depending on time and part of the season, and conditioning, one to two days a week depending on sport and time of the season. Adding flexibility and mobility into each routine will prevent injury. 
Finally, parents should have effective communication of fears and expectations and make sure that their student athlete feels supported while participating in their sport.  

The gravity of back-to-school jitters 

Readjusting to the school year routine might be a challenge for some; however, parents can help ease the anxieties of back-to-school season. 

“It's natural to want to allow your child to avoid situations that make them anxious or reassure them that their worries won't come true. However, this can actually contribute to a vicious cycle that reinforces anxiety in the long term,” said Dr. Andres Arturo Avellaneda Ojeda, associate professor of psychiatry and behavioral sciences. “Instead, acknowledge your child's emotion and then help them think through small steps they might take to approach, rather than avoid, their worries.” 

Common back-to-school anxieties students might face include anticipating changes and the unknown, adjusting to a new schedule, classes, teachers and social dynamics, academic pressures and performance concerns, and social anxiety. Signs of anxiety include a constant seeking of reassurance or asking repeated, worried questions despite already receiving an answer; increased physical complaints, such as headaches, stomachaches, and fatigue in the absence of an actual illness; a significant change in sleep pattern; or avoiding school-related activities, such as school tours, teacher meet-and-greets or avoiding school itself. 

Fortunately, parents can employ strategies to calm their child’s nerves. Start the school year by having your student focus on what they can control, like their efforts and attitudes, rather than worrying about factors outside their influence. A regular sleep schedule will reduce fatigue and crankiness that students may face throughout the day and positive self-talk and reframing of anxious thoughts can remind students of their past successes and abilities. Deep breathing, meditation or light exercise can calm nerves and supportive friends, family or teachers all can be a support system for your child to rely on. 

Finally, Ojeda reminds parents to model behavior they would like to see their children exhibit. When an anxious child refuses to get onto the school bus or has a tantrum about attending school, it's natural for parents to feel frustrated and anxious. However, try to model the calm behavior you would like to see in your child. Remind yourself that your child's behavior is being driven by anxiety. If necessary, step away from the situation to take a few minutes to breathe and engage in a mindfulness strategy, then reapproach the situation to reassure their student.