Getting your family ready for back-to-school

It’s been a great summer. 

The last two months have been filled with trips, camping, BBQs’ and plenty of family time. Kids have had long days outside, plenty of video games, movie binge sessions and sleepovers.

No wonder it seems like the summer has blown by as we look at the calendar and realize that school is just around the corner.

It’s time to start thinking about getting everyone in the household back into a routine so they can have a great start to the school year.

Sleep

If you were to pick one thing that your kids need to get right, it’s making sure they get enough sleep every night and that their sleeping hours are as consistent as possible. 

Sleep is essential for all household members to ensure everyone is recharging and rejuvenating their minds and bodies as frequently as possible.  

Health Canada recommends children aged 5-13 should get between nine and 11 hours of sleep per night, and youth aged 14-17 get between eight and 10 hours of sleep per night. 

A regular bed and wake-up time every day promotes well-being in children.

The Canadian Mental Health Association (CMHA) says that kids who regularly get adequate sleep have improved learning, attention, memory, behaviour and overall better mental and physical health. 

If kids do not get enough shut-eye, it alters their cognitive function and ability to regulate emotions, impacting their overall well-being. Children risk developing mental health problems, such as anxiety and depression, if left unchecked.

One more reminder! Try to shut off devices — phones, tablets and gaming consoles — one hour before going to sleep, as studies have proved this allows the brain to be less active while sleeping.

Routine

Summer can be chaotic. 

In many households, there is no set schedule during the summer. Kids are coming and going, and when people go to bed, get up or eat varies depending on what is going on that day. 

However, that all changes when the bell rings for the first class of the first day back at school. Instead of trying to tackle it all the first week of school, try getting back into some semblance of routine a week or two before. It doesn’t have to be everything, but even starting with consistent meals, regular sleep and reduced screen time will help make the first few weeks of school less exhausting.

Goals

Routines do not have to be bland and devoid of passion and excitement. Look at ways to change things up to keep your family engaged and connected. 

Maybe last year, you felt family dinners were in short supply and you want to increase that this year to improve the connection between all the family members. This is a great time to make that happen. 

And don’t forget to ask everyone in the family what they want to see for the year ahead. Maybe the kids want fewer activities. Maybe they want more. By giving them the opportunity to provide input, they’ll likely be happier when it comes to taking action. 

We know children (and let’s face it, adults too) need routine to help influence emotional, mental and social development and behaviour. 

So, when building your back-to-school routine, make sure it has these elements. 

  • Set wake-up and bedtimes

  • Enough time to connect as a family

  • Set meals where everyone 

  • Input from the kids

  • Starts at least a week before school begins

The more your back-to-school routine includes sleep, family, and healthy habits, the better everyone’s mental health will be throughout the school year.

For more on how SOS can help your child deal with the anxiety of returning to school, reach out to us.

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