Store shelves are stocked with school supplies, sports tryouts have begun and calendars are filling up. Back to school season is here. Part of preparing kids for success is encouraging them to prioritize their health. Helping them understand the importance of these routine practices can develop healthy habits to keep them at their best all year long.
Getting the proper amount of sleep
Adjusting your kids’ sleep schedules can be one of the hardest parts of transitioning back into a school routine. Let’s face it, without the daily morning bell or bus pickup it can be easy to push back or even forget about bedtimes during the summer months. Getting enough sleep can improve your child’s overall health and academic performance while making those morning wakeup routines just a little bit smoother.
Everyone needs to get the proper amount of sleep, especially children. A lack of sleep can have negative impacts on development and hinder their ability to focus in the classroom. It may also cause them to be more irritable or fidgety throughout the day. Kids ages 6 to 11 should get 10 to 11 hours of sleep each night, while teens should get at least nine.
If your young kiddos’ bedtimes have gotten a little later this summer, try this trick to slowly adjust them to their new bedtime. Every few days as the first day of school approaches, move their bedtime 15 minutes earlier. This will ease them into the transition, making the change easier to adjust to and more likely to stick throughout the year.
While the change might be hard and take some time to get used to, remember you’ve got this. Here are some more tips to getting your child’s sleep schedule back on track:
- Stick to your schedule: Consistency is key! Resist the urge to stray from regular bedtimes and wakeups.
- Minimize screen time: Blue light from screens can disrupt kids’ sleep. Avoid using screens one hour before bed and keep TVs and handheld screens or gaming devices out of the bedroom. For older kids and teens with phones, charge them overnight in another room.
- Set the mood: Create a sleep environment that is cool, dark, quiet and comfortable.
- Lead by example: Show your kids how important sleep is by making it a priority for yourself and your entire family.
It’s concerning that only 20 percent of teens get enough sleep according to the National Sleep Foundation. The consequences of missing out on sleep go beyond simply feeling groggy or grumpy the next day. For teens and those who drive, the National Highway Traffic Safety Administration estimates drowsy driving causes at least 100,000 crashes each year.
Staying up to date on immunizations
Another topic to keep in mind this time of year is vaccines. Getting your kids vaccinated is a great way to protect them against viruses and prevent diseases. Many schools have specific vaccination requirements that must be met before students can attend. These requirements are usually outlined in registration paperwork.
The Centers for Disease Control and Prevention has helpful guidelines to reference when determining which vaccinations your child needs. In addition to the annual flu shot, other standard immunizations for kids include Tdap (tetanus, diphtheria, pertussis), HepB (Hepatitis B), IPV (inactivated polio virus), Meningococcal (ACWY), MMR (measles, mumps, rubella) and the varicella vaccine series.
Even though it might seem too early to start thinking about the flu vaccine, it's a good idea to plan ahead. Children's Wisconsin is offering the flu vaccine to all families at all 20 primary care offices. You can schedule your child's appointment here.
Approaching school sports safely
Back to school also means back to sports! As your kids lace up their new cleats and you prepare to spend chilly weeknights in bleacher seats, don’t forget about these important sports safety topics.
Physicals
If your child participates in sports at school, they’ll likely need a sports physical form signed by their primary care provider. If your teen plays high school sports, WIAA rules require that they get a sports physical every two years in order to participate. Schedule this appointment sooner rather than later to make sure your kid doesn’t miss out on playing time.
Heat
It’s important to remember that warm weather can linger through September and even into October. It’s not uncommon to see temperatures up to 80 or 90 degrees Fahrenheit during the fall athletic season. Playing sports in this type of heat can cause heat exhaustion, stroke and even death. Make sure your kids are well-hydrated and taking adequate breaks. Learn how to identify the signs and symptoms of heat illness and how to take action if needed. No athletic accomplishment is worth sacrificing your child’s long-term health.
Concussions
Unfortunately, concussions are a common and serious school sports injury. Especially for kids, whose brains are developing and vulnerable to injury, concussions can have long-term effects if not treated appropriately. Familiarize yourself with common concussion symptoms and treatments, so you know how to take care of your child if they experience a concussion.
As a general rule of thumb, it’s always a good idea to remove your child from play immediately if you suspect they’ve suffered a concussion. Have them see a trained health care professional within 24-48 hours of the injury and take time for both cognitive and physical rest. This can avoid prolonging symptoms or worsening the injury.
Along with your child’s physical, it’s recommended for school athletes to receive a baseline concussion test. These tests measure the function of a healthy athlete’s brain before a concussion happens. If they happen to suffer a brain injury, the test is retaken, and results are compared. These results can help specialists diagnose a concussion, determine its severity and make decisions about treatment and getting back into the game. You can schedule a baseline concussion test by calling the Children’s Wisconsin Concussion Line at (414) 337-8000 or visit our concussion website.
Returning to your family’s regular schedule can be a whirlwind, especially after months of summer fun. Setting a proper sleep schedule, preparing for vaccinations and approaching school sports safely are just some of the steps you can take to ease your child and your family back into the swing of things. For more information on your child’s health and wellness, contact your child’s pediatrician.
