PDN Article: August
10, 2013
Back-to-school for some private school students started last
week, and for others in public school it is just around the corner -- Aug. 19.
For many children and youths, school is still not in their minds, even as the
summer draws to an end. It's not easy to end something when you are having fun.
It's important for parents to start preparing their children to
returning to school by talking about it. Attending a new school or even
starting a new grade can be stressful for a child. Talking about it and
addressing their concerns and curiosity can ease their minds and set them on a
positive path.
Here are some basic steps to help prepare a child for school
after a summer vacation.
• Establish a regular bedtime schedule and set routines
before school starts. Children need to go to bed earlier each night until the
child reaches the required regular bed time.
Each child's sleep requirements are different. On average,
children between 5 and 10 years old need between 10 and 11 hours of sleep per
night, whereas preteens and teens, ages 10 to 17, require 8.5 to 9.5 hours of
sleep a night.
A restful night's sleep is very important. A lack of sleep can
adversely affect your child's performance, their attention span and physical
health.
The link between sleep deprivation and learning is showcased in
research by the National Commission on Sleep Disorder Research. Sixty percent
of grade school and high school students report being tired at school and 15
percent of those actually fell asleep in class. Sleep deprivation also can
contribute to absenteeism and truancy over time.
Set a pattern of going to bed and getting up the same time every
morning. Keep your child's bedtime schedule and routine consistent and stress-free
as possible. Develop a plan to wind down the day -- such as powering off all
electronic devices, computers and phones at least an hour before bedtime.
Lay out clothes, shoes and everything needed for the next day.
Make sure school materials -- homework, books and necessary materials -- are
packed for school and ready to go in the morning.
Have your child take a bath or shower before bed to ease the
morning rush. For some children, a morning bath or shower would work best, as
it wakes them up. Make hygiene care, washing up and brushing teeth a routine
before bedtime.
A nice book for bedtime reading, a relaxing meditation, prayer
and soothing music would nicely end the evening.
• Another important preparation to returning to school is
developing a conducive environment at home to study and establishing a routine
for homework, and a plan to review and discuss with your child school
assignments, requirements and concerns.
Teach your child time-management skills by creating a system to
handle the growing work load as their school assignments increase.
• It is important to make sure your child is fed in the
morning with a simple but nourishing breakfast so that they are not hungry
before lunch time and they can focus and function better at school.
Lastly, remember to send them off to school with a hug or a
kiss, and always with a reassurance that they are valued and loved and to treat
others with respect and care.
Annie F.B. Unpingco, LCSW, is
administrator of the Guam Behavioral Health and Wellness Center.
