Steps to a successful school year

Back to school is right around the corner, so if you haven’t already, now is the time to start organizing schedules, supplies, and routines to help create a successful school year. Here are a few ideas shared by Mille Lacs Health System medical provider, Jessica Fligge, DNP.

Sleep is a top priority. Begin adjusting bedtimes and wake-up times to align with the school schedule. Consider establishing a calming bedtime routine such as a warm bath, reading a book, or listening to soothing music before bed.

Encourage daily exercise. Incorporate physical activity into your child’s daily routine. Whether playing outside, participating in sports, or even family walks, exercise helps regulate sleep, reduce stress, and improve focus.

Limit screen time before bed. Aim to turn off screens at least two hours before bedtime. The blue light from screens can interfere with melatonin production, which is crucial for sleep.

Start your day smoothly. Develop a clear and consistent morning routine that your child can follow daily. This might include waking up at the same time, having a nutritious breakfast, and preparing school materials. A checklist for your child to follow may be helpful. To make mornings less hectic, prepare as much as possible the night before. Lay out clothes, pack lunchboxes, and organize school bags.

Meal planning. Make your life easier by planning and prepping nutritious meals that your child enjoys. Having a meal plan can reduce morning stress and ensure your child starts the day with the energy they need. It can also be helpful in the evening when running between school, sports, or activities.

Create a dedicated study space. Set up a quiet and organized space for studying and homework. This space should be free from distractions and equipped with necessary supplies.

Talk. Start now by discussing the new school year. Have a conversation with your child about what to expect in the new school year. Address any anxieties and highlight exciting aspects of the upcoming year. Even if your child is a few years into the same school year they may have heard things or just feel uneasy about saying goodbye to summer freedom and back-to-school routines.

By incorporating these tips into your family’s routine, you can help ease the transition back to school and set your child up for a successful year. Jessica Fligge, DNP shares, “Keeping to routines especially sleep routines not only makes for a smoother transition back to school but a healthier mind and body at all times of the year for all ages.”