By Deborah Dittner
It always amazes me as to how quickly the summer goes by. And now it’s time, once again, to prepare for the upcoming school year.
Some find this a stressful time in gathering all of the necessary items needed, planning for nutritious breakfast meals and packing lunches, sports and other activities, bedtime routines, bathroom schedules and finally — getting out the door on time.
Summer may mean staying up later at night, sleeping in later in the morning, summer camps and then…school shopping for clothes and the necessary items for the classroom. With a new school year, additional concerns may need to be addressed for some children (and adults alike). Ask children about any questions they may have regarding new teachers, new friends, new school and, as needed, arrange for a walk-through tour or meet and greet with teachers. This preplanning may make all the difference in the first day and months to come.
To create less stress, begin by developing new routines for the family starting two to three weeks before the actual changes will take place so everyone is on the same page when the time comes.
The mornings can often be the most difficult. Determine who, either Mom or Dad, will be the first to rise and make sure you will get up with plenty of time before the rest of the family. In doing so, you set yourself up creating time to become centered, process your to-do list, a morning walk, run, workout, a meditation and then preparations for breakfast. The day will run more smoothly with a morning of calm and preparation.
• After-school routines also need to be taken into consideration. Teach mindful breathwork to children of any age to help destress from the school day. Simple box breathing or 4-7-8 techniques can change a hectic school day into calm and can be accomplished on the bus without others knowing. Breathwork can not only decrease stress but also will aid in improved sleep. Once home, an after-school healthy snack can be enjoyed. Allow the child to discuss their day at their pace. Ask open ended questions, when the time is right, by giving them the opportunity to express their concerns, excitements and happenings of the day.
• Outdoor time in nature definitely makes for happier and more grounded children and adults alike. Being outdoors has been proven to improve one’s mental health and mood, improves immunity (think vitamin D and sunshine) and all of that activity will allow for improved quality of sleep. Take this time to move children away from screens whether that be computers or television and out into fresh air. Consider a family walk after your evening meal. This not only provides fresh air but will improve digestion and aid in sleep. The evening meal or walk also encourages conversation away from screens and can be used as “quiz” time if there’s an upcoming test that needs additional help. Make it a rule to not have any devices while eating meals. Being mindful of the food in front of you and those surrounding you makes for healthy dynamics.
• Bedtime needs to remain consistent. When children have a regular bedtime routine, improved sleep is a positive outcome as well. Similar nighttime routines should exist for adults too. Start the evening routine at the same time every night that way everyone will not have to guess when. An example of no screen time (phone, computer or TV) should begin an hour before retiring to bed. These devices are “stimulating” keeping the mind going and not settling in for the evening. During this hour, baths or showers can occur. If a bath, consider some Epsom salts with the addition of lavender oil for added relaxation. Other nighttime habits of brushing one’s teeth, a calming cup of tea (chamomile), reading a book, writing in a journal and again, breathwork or meditation, all pose to more restful sleep. Research has shown that elementary school age children need nine to 12 hours of sleep, teens need eight to 10 hours and adults need seven to nine hours of nightly sleep.
Daily routine
Creating a routine will allow each member to know and understand what will happen and create more calm for everyone involved. Sometimes a little tweaking will be needed especially in the beginning, but as long as everyone is aware and on the same page, these simple steps will lead to a more successful and productive year.
Deborah Dittner is a family nurse practitioner and health consultant. Her mission is to transform as many individuals as possible through nutrition and lifestyle changes. www.debdittner.com