Woof, woof! Holiday breaks can be disruptive and transitions are hard. A successful shift to a conducive school routine revolves around tackling sleep patterns. An early rise time, a structured morning/bed routine and getting a head start the night before can make all the difference. When it comes to getting back into the school groove, the key is to slowly reintroduce structure.
No matter our age, getting enough sleep at night is critical for a refreshed and productive morning. The American Academy of Sleep Medicine says that without enough sleep, children and teens are more likely to have behavior, learning and attention problems when they return to school. Slowly get the kids to bed earlier each night and have them wake up earlier each morning until you reach your ideal bed and wake times. Adjustment takes time – it’s better not to rush. Gradual 30 minute time increments will create a progressive change in their internal clocks.
The new routine might cause some grumbles. It can help to put an exciting spin on it! Make getting ready a game or start a sticker chart. On the chart you can list bedtime activities (such as bathing, brushing teeth, putting on PJs, laying out their clothes for the next day, preparing backpacks), and have the kids put up a little sticker once they complete each one. This can be a great way to support constructive wind down time and encourage self-care before bed. A game or a chart – not only holds both you and them accountable, it also can provide a sense of pride for getting things done. Plus while the kids are taking charge of certain tasks, this can free up time to pack easy meals and healthy snacks in lunch boxes.
In the mornings, try to limit exposure to distractions and make space for discussions about important details of the day ahead (extracurricular activities, bus numbers etc.). A list of emergency contact details, medication administration times, and their teacher’s names can provide a sense of safety, and can easily be referred back to when stored in their backpack. The start of the day is also a great time to remind the kids of the trusted adults that they can rely on while at school. It can help ease anxiety and mixed feelings of returning to a new school semester with reassurance that they can communicate with school staff if they are uncomfortable, and that there is a support network if they’re struggling.
Tail-wags for a less hectic morning,