This article is part of the following categories:   Back to School Early Elementary School Elementary School Healthy Habits Kindergarten Middle School

Eating, Sleeping, and Learning

Even if your child can’t wait to start school, transitioning from lazy summer days to strict school schedules can be tough. You can help your family prepare for the school year by easing into new routines and promoting healthy habits at home.

Eating

Breakfast: Don’t let your kids skip breakfast in the morning rush. A nutritious morning meal helps kids concentrate better in class and maintain a healthy weight. Stock your kitchen with plenty of healthy breakfast foods, such as whole-grain breads and cereals, yogurt, and fresh fruit, or make sure your children eat a balanced breakfast at school.

Lunch: Look over the school menu with your child, especially if he’s a picky eater. (Many schools post menus on their websites.) If he turns up his nose at the special of the day, plan to pack a healthy lunch he’ll enjoy.

After school: Keep nutritious foods on hand so your child can prepare her own snacks. She may be more likely to eat celery with peanut butter or carrot sticks with low-fat dip. Microwave popcorn, nuts, and low-fat cheese with whole-grain crackers are also good options.

Sleeping

Earlier wake-up times can be tough on kids and parents alike. Ease your family’s transition to a “school night” sleep schedule by rolling back bedtimes the week before classes start. Kids ages 5 to 12 need 10 to 11 hours of sleep per night, while older children need at least 9 hours of sleep.

Your kids may not be getting enough sleep if they:

• are irritable or restless or have a short attention span.
• have much less energy than they normally do.
• are more impatient, anxious, or defensive than usual.

You can help your children get sufficient sleep by establishing and maintaining a nighttime routine. The National Sleep Foundation recommends:

• Limiting caffeine consumption in the afternoon and evening.
• Avoiding serving big dinners close to bedtime.
• Setting a regular bedtime and enforcing it.
• Creating a calming nighttime routine. Video games and TV shows are too stimulating before bed. Instead, share a favorite story with your child or encourage her to read on her own.

Learning

Much of a child’s success in school is tied to the support he gets at home. You can help your kids get the most out of school by:

• Maintaining open lines of communication with teachers and understanding their expectations.
• Creating a homework station and keeping adequate school supplies on hand.
• Designating times for doing homework, playing outside, and watching TV or playing video games.
• Being available to help with homework.
• Observing your children for signs of frustration or confusion.

You’ll most likely get the teacher’s email address or phone number at the school open house. Don’t be afraid to use it, and don’t wait until the parent-teacher conference to address issues of concern. Taking steps early can make a big difference.

Comments

1. THANKS FOR THE TIPS ! - futrella
2. so you have any of the articles written in Spanish? 98% of our parents are Spanish speaking. It would be very helpful. - Margaret Armenti
3. Hi, Margaret -- We don't have any articles in Spanish right now, but we'll take it under consideration. Thanks for the feedback! - Lani Harac, SchoolFamily.com
4. I found this article to be very helpful! My son is in the first grade this year and i was wondering how i can be of help at home. My parent's weren't involved in my schooling very much and i feel i suffered a lot from that. I went to the school today for a first day kick off and they mentioned some of this, but re reading the ideas really helped me. Now i feel i can help my son be better and i have some good tools to get me started. So thanks again and i hope this page continues to grow because i will visit it often! - sharon
5. My 5 year old son has trouble sleeping through out the night. I'm afraid this is affecting his 10 to 11 hours of sleep. What can I do to help him with this problem. - Junrose
6. I recently found out that my fourteen year old had playboy magazines, is this normal or should I worry? - Rosy
7. I understand the importance of breakfast and lunch... However, my 6 year-old first grader has 5 hours between breakfast at home and lunch at school. How long should we expect children go between snacks and meals? She comlains she is hungry and I have observed a change in behaviour with the lack of food! - Michelle

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