How to have a Stress-Free Return to School

You can address the stressful start of the new school year with some preventative strategies.

• Sleep Routine Tip #1: As you know, a lack of sleep makes us more vulnerable to stress. This is true for everyone.  The late evening sunshine, and increased activity levels can contribute to the habit of going to bed late.  Now, it is time to re-establish a routine that will promote sleep.  This can be started the week before your schedule change, or even a few days.  Try getting the bedtime routine established, and advancing the bedtime by 15 to 30 minutes per night.   This way the change won’t be so abrupt once school begins.  This may be more successful if you change the waking time first (see number 4 below).  Having an earlier wake-up-time several days in advance should help support an earlier bedtime.

• Sleep Routine Tip #2.  Establish a routine for bedtime, by eliminating any technology for at least 1 to 2 hours prior to bedtime.  Spend this time (both for you and your children) with relaxing activities, such as:  reading, taking a relaxing bath, getting things ready for the next day, etc.

• Plan ahead.   Make a list of everything that needs to be purchased for school.  Then purchase school supplies in advance, taking a few things off your list each day.   See if you can eliminate your list prior to the weekend rush by stopping by one store each day.  With a bit of luck, and advanced planning, you might just avoid that weekend-before-school shopping trip.

• Morning Routine.  A few days before school starts, change your wake-up-in-the-summer routine, to resemble a school-wake-up routine.  Such as, setting an alarm, and having all getting-ready activities (teeth, shower/bath, dress, etc.) performed in the same order.  Making it “fun” and matching the age of the child.  This may be a tad more challenging with a teen!!  (You may need to insert a bribe here!).

• Exercise.  Wear-out those kids with physical activity during the day (that involves at some cardiovascular exercise), this should support the change in the sleep routine and encourage sleep at an earlier hour.

• Lunch Planning.  Start your nutritional talks and lunchtime food planning before school starts.  Talking to your children about healthy nutritional choices, prior to the year beginning, can set the stage for healthier choices throughout the year.  Maybe this will be the year they actually eat their lunches!

• Take time for YOU!  Be sure to schedule your own healthy routines while you are planning for the child(ren)’s return to school.  Make sure you create balance, it is far more likely that you will be your best-self-parent, if you have a self-care plan.  Think about your sleep routines, your nutritional needs, and your exercise plan.  This will go far in supporting a healthy transition back to school for the entire family.