Tips for Healthy Habits

Preparing Children and Adolescents for a Successful Return to School

As the new school year approaches, children and adolescents are gearing up to return to their classrooms. This transition can be both exciting and challenging, making it essential to establish healthy habits that support both their academic and personal growth.

To gain insights on this topic, we spoke with Dr. Hannah Bullock, the newest pediatrician at RockPeds, and Dr. Callie Shaffer who shared valuable advice on how parents and caregivers can help their children prepare for a successful school year.

Establish Good Sleep Habits

Dr. Hannah says that helping teens return to a regular schedule, especially a regular sleep schedule, can ease the transition back to school. “A focus on sleep hygiene can make a big difference. I think about sleep hygiene as the things we can do to get good quality rest each night. This includes setting a nightly routine and avoiding factors that can interfere with healthy sleep, like screen time leading up to bed. We want to signal to our body and mind that it’s time to wind down, but scrolling on a phone or watching TV tells us it’s time to stay awake. I recommend turning off all technology about an hour before bed and using that time to relax with a book or another quiet activity instead.”

Promote a Balanced Diet

A nutritious diet plays a pivotal role in a child’s ability to focus and perform well in school. Dr. Callie advises parents to prioritize balanced meals: “A healthy diet rich in fruits, vegetables, whole grains, and lean proteins provides the necessary energy and nutrients for optimal brain function. Limiting sugary snacks and drinks can prevent energy crashes and help maintain consistent concentration levels throughout the day.”

Encourage Physical Activity

Regular physical activity is essential for physical health and cognitive development. Dr. Callie explains, “Exercise helps improve mood, reduce stress, and enhance memory and learning. Encourage your children to engage in at least 60 minutes of moderate to vigorous physical activity daily. This can include activities like playing sports, riding a bike, or simply enjoying a walk in the park.”

Foster a Positive Learning Environment

Creating a conducive environment for learning at home can significantly impact a child’s academic performance. Dr. Callie suggests setting up a dedicated study space. Having a quiet, well-lit area free from distractions can help children focus better on their homework and studies. Additionally, maintaining open communication about schoolwork and providing support when needed can foster a positive attitude toward learning.

Limit Screen Time

In today’s digital age, managing screen time is crucial. Dr. Callie highlights the importance of setting boundaries: “Excessive screen time, especially before bedtime, can not only interfere with sleep, but can also negatively affect academic performance during any time of day. Encourage your children to take breaks from screens and engage in other activities like reading, drawing, or playing outside.”

Encourage Social Connections

Social interactions are vital for emotional and social development. Dr. Callie notes, “Encouraging your children to build and maintain friendships can enhance their emotional well-being and provide a support system. Participating in extracurricular activities or joining clubs can also help them develop new skills and interests.”

Regular Health Check-Ups

Regular health check-ups ensure that any potential health issues are addressed promptly. Dr. Callie recommends that scheduling routine visits with your pediatrician can help monitor your child’s growth and development. These visits are also an opportunity to discuss any concerns and receive guidance on maintaining overall health.

Stay Involved and Supportive

Parental involvement is crucial for a child’s success in school. Dr. Callie advises parents and caregivers to stay engaged with your child’s education by attending parent-teacher meetings, monitoring their progress, and encouraging open communication. Showing interest in their academic and extracurricular activities can motivate them to perform their best.

Preparing for the school year involves more than just buying new supplies. By establishing healthy habits and providing support, parents can help their children thrive academically and personally. As Dr. Callie reminds us, “A holistic approach that includes adequate sleep, a balanced diet, regular exercise, and a positive learning environment can set the foundation for a successful and enjoyable school year.”