A Parent’s Guide to a Safe, Healthy, and Happy School Year
Getting Ready for a New School Year
Where has the summer gone? It’s that time for kids to be headed back to school. It’s very common for kids to be nervous on that first day of school. As your kids prepare and even as they settle into a new school year, I want to share some helpful tips to ensure that your child has a safe, healthy, and happy year. No family will have perfect mornings every day. There will be forgotten homework, mismatched socks, and missed alarms. Focus on progress, not perfection. Give yourself grace when these things happen. Children learn resilience by watching how adults handle challenges with patience, flexibility, and a positive attitude!
Easing First-Day Nerves
- If your school hasn’t started yet, attend orientation, meet the teacher, and tour the school. If you have the chance, take your child to play on the school’s playground to help them feel comfortable. Many kids get nervous about new situations, classrooms, or new teachers, and knowing a little about the school can help reduce anxiety. Remind your kids that teachers know children might be nervous and are there to help and make them feel comfortable.
- Point out the fun aspects of school starting to help your child look forward to the first day of class. Talk about how they will see old friends and meet new ones. There may be new things to look forward to, like having personal lockers, taking a new class like band or choir, or even starting to play in a sport.
Healthy Sleep Routines
- Develop a healthy sleep routine. The American Academy of Pediatrics Council on School Health reports that getting enough sleep is critical to staying healthy and being successful in school. Not getting enough sleep is linked to lower academic achievement, as well as higher rates of absenteeism and tardiness.
- Create a bedtime routine that is consistent to help your child settle down and fall asleep. For example, a calming pre-bedtime routine may involve a bath/shower, reading with them, tucking them in, and saying goodnight. Have your children turn off electronic devices well before bedtime. Set a consistent bedtime for your child and stick with it every night.
Safe Travel To and From School
- Plan for safe travel to and from school by reviewing some basic rules with your students and practicing any new routes or modes of transportation. They may be taking the bus for the first time, riding their bikes, walking to school, or carpooling with others.
- If taking the bus, practice with your student where they should stand and how to approach the bus, making sure they look both ways before crossing the street, just in case someone does not stop as required. You may consider practicing crossing the street so that they feel comfortable and confident.
- Check on the school’s policy on things like seatbelt availability on buses and food on the bus in case your child has a food allergy.
- If you are driving or carpooling kids to school, make sure ALL passengers wear a seatbelt or use an age-and-size-appropriate car seat or booster seat. For more information on how to choose car seats and booster seats, go to: www.healthychildren.org or National Highway Traffic Safety Administration
- If your children are walking or biking to school, practice the routes several times, using safe routes with well-trained, adult crossing guards at intersections. Make sure appropriately sized helmets are worn while riding bikes and have kids wear bright or reflective clothing while riding.
- Be realistic about your child’s pedestrian skills. Children are generally ready to start walking to school at 9 to 11 years of age (per American Academy of Pediatrics Council on School Health). Younger children are generally impulsive and less cautious around traffic.
Nutrition and Healthy Eating Habits
Did you know that children who eat a nutritious breakfast function better? They typically do better in school and have better concentration and energy. Some schools provide breakfast for children, so if yours does not, make sure they eat some breakfast with protein. If your child does not have time to eat, send them to school with a healthy grab-and-go option and don’t start the day on an empty stomach. Always consult with your pediatrician or health care provider for more information on an appropriate diet for your children (and yourself!). A few more things to consider about food and kids:
- Look at what’s offered inside and outside of the cafeteria. Closely check menus and also see what’s offered in vending machines. Help your children choose healthier options by planning in advance what they should eat. It’s never a bad idea to have a couple of healthy snacks in their backpack.
- Choose healthier beverage options, such as water, to send in your child’s lunch. Every 12-ounce soft drink contains approximately 10 teaspoons of sugar and 150 calories. Just drinking one can of soda per day increases a child’s risk of obesity by 60%.
Backpack Safety
I know that kids love picking out that special backpack for the year, but let’s consider backpack safety! Remind your child to always use both shoulder straps. This will evenly distribute the weight and reduce the risk of muscle strain. Organize your child’s backpack by using all of the compartments. The backpack should never weigh more than 10–20% of your child’s body weight. If your child struggles with carrying their pack, talk to the school about their policy on backpacks with wheels. Consider cleaning out their backpack weekly and removing unneeded items to keep it light!
Bullying and Cyberbullying
Bullying and cyberbullying are real. Talk to your kids about what they should do if they are bullied. Be sure to tell your child that bullying is NEVER okay. Bullying can be physical, verbal, or social. It can happen at school, on the bus, on the playground, in the neighborhood, or through mobile devices like cell phones. For more information on how to help your children with this topic, go to: www.stopbullying.gov
Building Good Homework Habits
With school comes homework! Create and support good homework and study habits. There will be less anxiety (and aggravation) if you can provide an environment that is homework friendly.
- Children need a consistent workspace that is quiet, without distractions, and promotes study.
- Some kids need a little extra help organizing their homework. Checklists, timers, and parental supervision can help overcome homework problems.
- Schedule adequate time for homework. Build this into the schedule when choosing afterschool activities.
- Consider a household rule that TV and other electronic distractions stay off during homework time. Know what your children have access to when using computers and the internet.
- Allow kids to have a homework break to stretch and move as needed to avoid eye fatigue, neck fatigue, and brain fatigue while studying.
- If your child is struggling with a particular subject, talk to their teacher for recommendations on how to help supplement your child’s learning. If you believe your child would benefit from special education services, submit a request to your school for an Individualized Education Program evaluation. Your pediatrician can help draft a letter for this request.
Final Thoughts
A successful school year isn’t just about grades. It’s about keeping your children safe, building healthy routines, strong relationships, confidence, and a love of learning! Here’s to your children having a safe, happy, and successful school year!