As students prepare to return to school, establishing consistent routines can help ease the transition from summer break, according to Dr. Amy Mandeville, a Family Medicine Physician with ThedaCare Physicians-Waupaca.
“Kids do well when they know what to expect each day,” said Dr. Mandeville. “Routines may also reduce stress for parents.”
Dr. Mandeville recommends that parents start adjusting their children’s wake-up times before the first day of school. Gradually shifting bedtime and wake-up schedules by 15 minutes each day can help children adapt more easily to early mornings required during the school year.
“For example, if they’ve been sleeping until 9 a.m. and need to begin waking up at 7 a.m., have them wake up 15 minutes earlier each day until they’re acclimated to their normal school-day rise time,” she said. “Just as you do for wake-up times, begin having your child go to sleep 15 minutes earlier each night until they reach their normal school-year bedtime.”
Dr. Mandeville suggests finding an appropriate morning routine that allows enough time between waking up and leaving for school, which can minimize stress for both kids and parents.
“Ensure they know when and how often they’re expected to shower or bathe and that brushing teeth is a must in the morning and before bed,” Dr. Mandeville said. “Having expectations in place can help reduce tension between kids and parents.”
She also emphasizes the importance of breakfast: “Good nutrition is crucial for starting the day,” Dr. Mandeville said. “Kids generally don’t learn as well on an empty stomach.” She recommends breakfasts low in sugar but high in protein and fiber, such as oatmeal with nuts, eggs with whole grain toast, or smoothies made with Greek yogurt.
Evening routines play a role in preparing for smooth mornings. Dr. Mandeville advises families to complete homework, pack bookbags, select outfits, and prepare lunches or snacks the night before.
“Have them pick out the outfit they plan to wear the next day,” she advised. “If they help prep their lunch or snacks, have that ready the night before.”
She points out sleep recommendations from professional organizations: preschoolers should get 10-13 hours (including naps), school-age children need 9-12 hours, while teenagers require 8-10 hours per night.
Work with children on relaxing pre-bedtime routines based on age—reading together or independently is encouraged.
“Bath, brush, book and bed is a great routine for young children and will help set kids up to create their own routine as they grow,” she said. “Encourage older children to read at bedtime. This includes having them read aloud to you or having them reading on their own.”
Dr. Mandeville advises keeping bedrooms device-free: “Making the bedroom a device-free zone helps to create a relaxing environment,” she said. “A cool dark environment promotes sleep. Light from screens can suppress the body’s natural mechanisms for sleep. Avoid screens for at least one hour before bedtime.”
The adjustment back into school routines affects both students and families alike.
