Back to School Preparation

Q: How should parents help prepare their kids for the change in schedule, and getting back to the structure of a school day and homework?

In preparing for back to school, there are so many things to consider – school supplies, new clothes, will I like my teacher? – just to name a few. One of the most important variables, however, is sleep. During the summer, many families fall into a different routine of “sleep hygiene” – staying up late and sleeping in – and consequently reset their “body clocks” or circadian rhythm. Returning to a school sleep-wake cycle can take up to two weeks.

If a child is staying up late and needs to “reset his body clock”, slowly move back his bedtime by 15-minute increments so that the week before school starts the body clock has been reset to the "regular" bedtime. Not only working on bedtime, but working on the waking side of the cycle is important as well. By having an activity scheduled in the morning, not just sitting around to watch TV or play electronics, a child is more like to wake up and get going.

Some children may resist going to bed earlier when it is “still summer”. For younger children, explaining that our bodies need to “recharge their batteries” like an electronic game (Nintendo DS, PSP, Gameboy, etc) can help. It can also be helpful to explain that our bodies grow and repair itself the most while we are asleep.

After all the work you have done to reset your child’s sleep-wake cycle before school starts, make sure not to sabotage your efforts by having that “before school blowout” or “all night overnight”.

Another variable to address for back to school is anxiety about returning to school. To address nervousness or anxiety, give information for your child to help her feel more safe and in control. First, discuss with your child that it is normal to feel some anxiety about starting school and that everyone, including the teacher and principal, is nervous the first day of school. Although counter-intuitive, you may try to predict for your child some things that may go wrong the first day –going to the wrong classroom, not knowing which line to stand in for lunch, forgetting a pencil. Help your child problem solve about these predictions so that she feels more prepared and believes she can handle these problems.

An especially anxious child may benefit from a trip to the school before school starts so that things and surroundings are more familiar. Some schools have an “Open House” before school starts. If your school does, definitely attend. If your school doesn’t have an Open House before school starts, ask the principal for a school tour for your child if he tends to be “slow to warm up”. Most schools have a staff work week the week before school starts and an understanding principal will want a child to feel comfortable the first day of school.

Another way to help with before-school anxiety is to have the child as involved in the school preparation as possible. The child should help pick out school supplies, clothes, lunch, etc. Be sure that all things are packed (by the child or as “team work” so the child knows where everything is), picked out, and ready to go the night before school starts (including the camera for first day pictures). Surprises in the morning can raise adrenaline levels and create undue anxiety.

For homework, the best recommendation is to start the homework routine the first day of school, even if “real” homework is not given. This could be just sitting down and going through the backpack and organizing the first day of information. Have a set place and time for homework, with limited distractions. A homework “caddy” that has all the supplies needed – paper, scissors, pens, pencils, etc.- can be very helpful. The caddy minimizes the need to get up, move around, and be distracted during homework time.

Now that the summer is over, school supplies and clothes are bought, homework time is set, have a good night sleep and enjoy the new school year!

Dr. Beverly Walsh, Ph.D.
Psychologist, Life and Family Coach