Help your kids beat the back to school blues

Listen closely and you can hear a collective groan coming from school-aged children all over the valley. You might also be able to hear a barely audible sigh of relief from the children’s parents. The new term approaches both too quickly and too soon for many a harried household. Getting your children ready for the new school year after a summer vacation is no simple task. Here are a few helpful hints to get everyone on the right track:
Snooze control: Every parent knows that without enough sleep children’s energy and enthusiasm plummets and this negatively affects learning. The Federal Citizen Information Center suggests the following sleep tips for your children:
Set a regular time for bed each night and stick to it.
Avoid feeding children big meals close to bedtime.
Avoid giving anything with caffeine less than six hours before bedtime.
Make after-dinner play relaxing.
Establish a calming bedtime routine.
Nutritious eats: Children need the proper nutrition to perform well in school. Healthy meals ensure strong bones and enough energy to carry children through their busy day. Send children off to school with a nutritious breakfast that will provide them with the energy to make it to lunch break.
Many parents are surprised to learn that between meal snacks provide nearly one-fourth of kids’ daily energy intake. Getting kids to eat healthy snacks may seem like a daunting task, but it isn’t impossible. Here are a few snack-time tips from the Federal Citizens Information Center:
Offer similar choices. Instead of ice cream or pretzels, offer your child frozen yogurt or soda crackers.
Provide variety. Be sure to select snacks from a variety of food groups so your kids won’t be bored with their snack choice.
Be creative. Dress up fruits and vegetables – offer celery with peanut butter, or carrots with a low-fat dip.
Restrict your child’s soft drink consumption.
Backpack smarts: The colorful backpacks schoolchildren haul around seem to get more burdensome every year. Many children are experiencing back pain because of the backpacks they carry. The American Academy of Pediatrics recommends the following concerning backpack safety:
Choose a backpack with wide, padded shoulder straps and a padded back.
Pack light. Organize the backpack to use all of its compartments. Pack heavier items closest to the center of the back. The backpack should never weigh more than 10 – 20% of the student’s body weight.
Always use both shoulder straps. Slinging a backpack over one shoulder can strain muscles. Wearing a backpack on one shoulder may also increase curvature of the spine.
Consider a rolling backpack. This type of backpack may be a good source for students who must tote a heavy load.
Roads more traveled: An estimated 24 million American children travel to and from school in a school bus. The America Academy of Pediatrics suggests you review these basic bus rules with your youngster:
If your child’s school bus has lap/shoulder seat belts, make certain you child uses one at all times when in the bus.
Do not move around on the bus.
Check to see that no other traffic is coming before crossing the street.
Always remain in clear view of the bus driver.
Commuting to school via pedal power provides exercise for kids. Bike riders should always wear helmets (no matter how brief the journey,) move in the same direction as the road traffic, and know the rules of the road. Walking to and from school should be on a safe route with adult crossing guards at busy intersections, and only when a child is mature enough to be safe. Walking to school is safest when done with a buddy.
Book smarts: Good study habits make better students, so take full advantage of everything your school has to offer. Many offer free study labs, tutoring and homework assistance. Some students and parents believe teachers are handing out too much homework, and a study of 2,900 children in 2003 by the University of Michigan confirms it: time spent doing homework has jumped 51% since 1981. Harris Cooper, Ph.D. suggests parents see to it that teachers assign no more than 10 minutes of homework per night per grade. Upper grades and advanced placement courses should expect heavier loads. The American Academy of Pediatrics suggests the following for developing good homework and study habits:
Create an environment that is conducive to doing homework. Youngsters need a permanent workspace in the bedroom or another part of the home that offers privacy.
Set aside ample time for homework.
Keep the TV off during homework time.
Be available to answer questions and offer assistance, but never do your child’s homework for him or her.
To help alleviate eye fatigue and brain fatigue while studying, close the books for 10 minutes for every hour and take a break.
Parents should remember that one critically important aspect of a child’s education is their involvement in the process. Ask your child about their day at school and engage them in conversations about the specifics. Join the PTA, help out in the classroom and volunteer your time as often as possible.