INDIANAPOLIS (WISH) — Summer may not be officially over, but for many families, the countdown to the first day of school is on. For New Jersey principal Mark Sernatinger, preparation is key.

“As a principal and a dad, I know how hectic that first week of school can be,” Sernatinger said. “So it really helps to have routines can help to reduce that stress.”

One of the most important steps to easing the transition? Sleep. Experts say gradually adjusting your child’s bedtime, by about 15 minutes earlier each night, can make the morning routine much smoother.

Kevin Loria with Consumer Reports says screens should be the first thing to go before bedtime. “Try to shut down screens at least an hour before bed. Both the light from screens and the stimulation from devices may make it harder to fall asleep and worsen sleep quality,” Loria said.

Healthy habits in the morning can also make a big difference. Trisha Calvo of Consumer Reports recommends fueling up with a balanced breakfast. “Having a nutritious breakfast that includes lean protein, whole grains, fruits or even vegetables can help keep blood sugar steady so your child can concentrate better and have more energy throughout the day,” Calvo said.

And don’t forget lunch: grilled chicken on whole grain bread, baby carrots, berries and water can keep kids feeling full and focused.

Parents should also make sure their children are up to date on wellness visits, sports physicals and vaccines. Kids entering middle school may need Tdap, HPV and meningococcal shots. Experts also recommend getting the flu shot before the end of October.

For families dealing with first-day jitters, a little familiarity can go a long way. Sernatinger suggests visiting the school early or scheduling a playdate with a new classmate. “We want kids to feel excited about coming back to school and ready for a great year ahead,” he said.

Consumer Reports also suggests setting up after-school routines that include time for homework, play and a healthy snack. It’s a simple way to help kids find balance as they settle into the new year.

For more information, click here.

About The Author

See author's posts