Summer is always amazing and filled with adventure! Summertime is a time for everyone to rejuvenate, spend time with family and friends. Whether vacationing in another country, on a cruise, or just in another state, summertime is the perfect time to relax and experience enjoyment.
For families with school-aged children, the end of Summer is a time to prepare for the school year. This usually occurs sometime in August. Parents are tasked with the chore of purchasing supplies and clothes for the new school year. Besides buying items for the new school year, families should set up routines two weeks before school starts. These routines will be followed once the school year begins.
Bedtime
The school year usually begins in the month of August for most school districts. Schools usually inform families of the start date for the next school year. So, with this information, parents and families can pinpoint when they will start the “2-Week Prep.” The “2-Week Prep” should occur two weeks before the start of school. The first week could be a struggle and filled with frustration. If parents start talking to children in mid-July about the “2-Week Prep,” children can start processing the information. This way, children will not be caught off guard.
“How do I know how much sleep my child needs?”, you might be asking yourself. The table below shows the age range and the number of hours recommended by the Cleveland Clinic:
| Age Range | Hours of Sleep |
| 3 – 5 years | 10 – 13 hours (including naps) |
| 6 -12 years | 9 – 12 hours |
| 13 – 18 years | 8 – 10 hours |
Getting enough sleep is vital to everyone’s functioning, and for school-aged children sleep is essential to their academic success. Just as notebooks and pencils are important tools for success in school, so is rest. As the table shows above, younger scholars need the most sleep. It is important to set up a sleep schedule that includes the suggested amount of hours of sleep.
Students need the proper amount of sleep for proper functioning throughout their school day. A well-rested student will be capable of processing information more efficiently, which will enhance their learning. According to the Cleveland Clinic students who get the proper amount of sleep show improvements in:
- Attention.
- Behavior.
- Learning.
- Memory.
- Emotional regulation.
- Mental health.
- Physical health.
- Overall quality of life.
So start the “2-Week Prep” to help start your scholar off to a productive and successful school year.
Healthy Diet
Eating healthy is a goal everyone should strive to achieve. Yet, for school-aged children healthy eating is vital to their success in school. Research shows that academic performance increases when children eat healthy meals, especially for lunch. Most schools offer healthy meals for breakfast and lunch. But, if you pack a lunch for your student, be sure to stay away from processed foods. Also, avoid foods high in sugar. Here are some suggestions for preparing healthy lunches and snacks:
Proteins
- PB&J sandwich.
- Sliced Chicken Breast.
- Cheese cubes.
- Hard-boiled egg.
- Hummus.
Fruits
- Grapes.
- Bananas.
- Pears.
- Apples (sliced or whole).
- Berries (blueberries, strawberries, other other varieties).
- Oranges.
Veggies
- Carrots.
- Salads.
- Cucumbers.
- Cherry Tomatoes.
- Celery sticks.
Drinks
- Water (the best choice)
- 100% Fruit Juice.
- No sugary fruit juice mixtures. (Your dentist will thank you.)
Fun Snacks
- Dark chocolate covered raisins.
- Sweet potato or kale chips.
- Air-popped popcorn.
- Pretzels.
- Graham crackers.
- Granola or granola bars.
Healthy eating should occur all the time, not just at lunch. Speak to your pediatrician or nutritionist to see which foods are healthy for your scholar(s). A healthy diet creates a healthy body and improves overall academic performance and physical health.
In closing, preparing for a successful school year means reintroducing your scholar to the school-year routines. Include your students in the preparation. Shop together for supplies, clothes, and healthy food and snacks. Discuss an appropriate bedtime with them, especially for students in middle and high school. Implement the “2-Week Prep” plan to help with easing your scholars into the school-year routine. Start the school year off strong and plan for a successful academic year. Here’s to a Successful School Year!