The first day of school is almost here, and that can mean a lot of excitement—and the occasional dragging of feet. We’ve got some tips on how you can start the school year off right.

SLEEP

With packed schedules and a whole host of obligations, it’s not surprising that sleep problems are a common issue for students. According to the American Academy of Family Physicians, 60% of middle schoolers and 70% of high schoolers do not get the sleep they need. This can lead to trouble focusing, mood swings and behavior issues as well as serious medical issues like high blood pressure, weight problems, headaches and depression.

How much sleep your child needs depends on their age.

  • 1 to 3 years: 11 to 14 hours
  • 3 to 5 years: 10 to 13 hours
  • 5 to 12 years: 9 to 12 hours
  • 12 to 18 years: 8 to 10 hours

Consider consulting your child’s doctor if you notice any of the following issues:

  • Difficulty falling asleep
  • Problems staying asleep
  • Disruptive snoring
  • Sleepwalking
  • Fatigue, crankiness or hyperactivity during the day

tips for better sleep

  • Routine: Create a pleasant night and morning routine for your child. Consistency is important, so make sure they have a regular bedtime and wake-up time on schooldays and weekends.
  • Screentime: Limit your child’s use of electronics, including television before bedtime. The blue light from screens can disrupt the body’s sleep-wake cycle, making it more difficult for your child to fall and stay asleep.
  • Environment: Make sure your child’s room is cool, dark and quiet during the night.
  • Caffeine: Don’t give your child caffeinated beverages in the evening. You want several hours between when they ingest caffeine and bedtime.
  • Activity: Avoid vigorous activity one to two hours before bedtime. It can elevate your heart rate and body temperature, making it harder to fall asleep. Make a relaxing activity, like reading, part of your child’s nightly routine.

LUNCH

School lunches don’t have the best reputation in terms of taste or health benefits. If you’re packing your child’s lunch, focus on nutrient-dense foods, like fruit, whole grains, protein and dairy. This will ensure they get the nutrients they need without overwhelming them with excess calories, sugar or salt. 

tips to tackle a picky eater

  • Nothing says school like an apple, but it’s far from your only option. Keep fruit fatigue at bay by switching it up with grapes, perfectly sized clementines or pineapple chunks.
  • Forgo sugary fruit snacks and juice boxes. Only pack 100% fruit juice, and choose no-sugar-added options for fruit sauces, too.
  • Blueberry muffins, banana bread and other baked treats can get fruit into your child’s lunch, or pack a thermos with a smoothie or berries and yogurt. 
  • Go for whole grains over refined ones—and not just with bread. Include brown rice, whole-wheat pasta or popcorn (a healthy alternative to chips and other salty snacks).
  • When it comes to protein, skip processed deli meats, which can be high in fat and salt and are linked to health issues later in life. Pack roasted chicken and turkey in their place.
  • Don’t include desserts every day; make them special treats.
  • Go with low-fat or fat-free options for milk, yogurt and cheese. Also, look for yogurts with little or no added sugar.
  • Vegetables tend to go down a little easier with hummus, tzatziki or low-fat ranch.
  • Colorful, crunchy and packed with flavor, a salad or a slaw may just be the perfect solution for the veggie adverse. Just make sure you use a dressing without too much added fat or sugar.
  • If you’re worried sides will go untouched, make the veggies the star of the show. Quesadillas, wraps and sandwiches, soups and even pizza all can work as vegetable-packed main dishes.

BULLYING

Bullying can have a major impact on a young person. Even if your child is not the victim of bullying, it’s important to have discussions about how they should respond if they are harassed at school or online. You can use examples in media to start the conversation about the correct ways to respond if they experience or witness bullying, so they can be prepared.

warning signs

  • Changes in behavior, like avoiding activities they usually enjoy or withdrawing from their social life
  • Difficulty sleeping
  • Changes in eating patterns
  • Increased anxiety
  • Mood swings or changes in temperament 
  • Slipping grades

what can you do?

  • Listen: Kids often feel embarrassed or ashamed that they are victims of bullying. They may struggle to tell an adult because of this, or they may be worried they won’t be believed. If your child opens up to you, listen calmly, offer support and praise them for opening up.
  • Reach out: Inform your child’s teacher, the principal or a counselor, even if the bullying is happening online rather than in school. If the situation continues, you may also want to consider contacting the bully’s parents. However, it’s still best to have a school official involved to help mediate the situation.
  • Research: Your child’s school likely has anti-bullying policy, and Missouri has its own laws on the subject. If you have serious concerns about your child’s safety, consider consulting with legal authorities.
  • Record: Cyberbullying leaves evidence of the behavior. If your child is being harassed online, take screenshots of any threatening messages, pictures or texts.
  • Encourage: Help your child find proactive ways to deal with the situation. This can include:
    • Telling a trusted adult at school.
    • Using the buddy system with a friend, so your child is not left a target.
    • Avoiding the bully.
    • Ignoring the bully or walking away. A lack of response may deter the bully. 
    • Using cool down strategies to not react with anger in the moment, such as counting to 10, deep breaths or journaling. 
    • Blocking the bully on social media, or limiting time spent on certain apps.

Sources: Mayo Clinic, American Academy of Family Physicians, Kids Health