Beating the Back to School Blues
Summer break can be wonderful and exhausting! So many wonderful memories are created when your kids head off on vacation, go to camp, or just enjoy long days playing outside, sleeping late and spending extra time with their families. But it can be a rough adjustment when it is time for them to head back to school at the end of summer. Planning ahead can make this transition smoother.
Try these ideas to ease your children back into to the school routine:
Ease back into the school sleep schedule.
Many families’ sleep schedules (mine included) get thrown off during summer. Lighter evenings and consistently later bedtimes /wake ups can shift your child’s “circadian rhythm” (natural sleep cycle) later, making it hard to get them up and out of bed the first morning of school, no matter how excited they might be.
Last year we were able to reserve a hard-to-find campsite at a national park, but it happened to be the weekend leading up to the first day of school. Kids inevitably stayed up late and were out of their ‘groove’ when we got home. The tradeoff was as I expected – amazing trip and family memories, but getting them up and out the door the first week of school was extra tough. This year, we planned vacation timing earlier in the summer.
Sleep specialists note that it can take a week to shift a sleep schedule forward even by an hour. Starting more than 1 week before school, start moving your child’s bedtime and wake times forward by 15-30 minutes every 1-2 days. Doing the math, many kids (especially teens) may require a few weeks to get back on schedule!
In addition, put screens away an hour before bedtime and leave screens out of bedrooms. In the mornings, turn on lights and open blinds for natural sunlight exposure – all of these will help shift your child’s circadian rhythm to fit better with school start times by day 1.
Take a (official or unofficial) school tour.
For kids starting at a new school, especially one where they may have to find multiple classrooms throughout the day, walking the campus before the first day can be helpful. Many schools offer a transfer or orientation night so kids can get familiar with the school’s layout.
If the school campus is open outside school hours, go with your child to map out their classrooms, lunchroom, locker location (and how to open it!), etc. prior to the first day so they know what to expect and help ease those first day “jitters”.
To plan for the morning commute, take a “test drive” (or test walk/bike) to school or the bus stop to see how long it takes without traffic. Then factor in morning traffic and plan to allow extra time at the beginning.
Get school supplies ready to go
Mentally, this always starts my kids’ transition to the next academic year. Filling their backpacks with fresh notebooks, pens, and pencils (and clearing out anything left over from last year!) can spark the return-to-school mindset for parents and kids alike. Many kids love to pick out a special outfit to wear on the first day. It’s also helpful to get their desk area cleared and ready for the new year to come.
Parents need to get “ready” for the school year too.
Preparing myself for the emotional ups and downs of any big transition for my kids is important. Finding ways to do self-care – with even just pausing for a few deep breaths – can help ease this transition as a parent too. It can be a great time to “reset” your own sleep schedule as a parent when the kids head back to school too!
Celebrating back-to-school time can be great way to savor some special moments with your kids. Even though I now get eyerolls when I insist on taking “first day of school” photos, my kids enjoy looking back at how much they’ve grown and changed through the years.
Resources for Parents:
American Academy of Pediatrics
Featured Author
Dr. Lindsay Frost's biography reads: I joined the pediatrics team at Kaiser Permanente South Sacramento in 2018 to help kids thrive. During my medical training, I pursued a Masters degree in public health and health promotion. I enjoy being able to foster long-term relationships with patients and their families, providing care in both health and illness as children grow. Some of my most relevant experiences as a pediatrician have come from my two children, who have “trained” me first-hand on the challenges of parenthood.
Read more at https://mydoctor.kaiserpermanente.org/ncal/providers/lindsayfrost Disclaimer: If you have an emergency medical condition, call 911 or go to the nearest hospital. An emergency medical condition is any of the following: (1) a medical condition that manifests itself by acute symptoms of sufficient severity (including severe pain) such that you could reasonably expect the absence of immediate medical attention to result in serious jeopardy to your health or body functions or organs; (2) active labor when there isn't enough time for safe transfer to a Plan hospital (or designated hospital) before delivery, or if transfer poses a threat to your (or your unborn child's) health and safety, or (3) a mental disorder that manifests itself by acute symptoms of sufficient severity such that either you are an immediate danger to yourself or others, or you are not immediately able to provide for, or use, food, shelter, or clothing, due to the mental disorder. This information is not intended to diagnose health problems or to take the place of specific medical advice or care you receive from your physician or other health care professional. If you have persistent health problems, or if you have additional questions, please consult with your doctor. If you have questions or need more information about your medication, please speak to your pharmacist. Kaiser Permanente does not endorse the medications or products mentioned. Any trade names listed are for easy identification only.