The transition from summer break to the fall semester can be challenging for children. Experts at Baylor College of Medicine offer several tips for parents and guardians to ease this period.
"We spend a third of our life sleeping, so a regular sleep/wake schedule leads to better sleep and a healthier life," said Dr. Tara Thomas, assistant professor of sleep psychiatry at Baylor. She emphasized that growth hormones are secreted during different stages of sleep, aiding in growth, development, and memory storage.
Thomas recommends that preschoolers aged 3-5 years should get 10-13 hours of sleep, children aged 6-13 need 9-11 hours, and teenagers require at least 8-10 hours to function well at school. Establishing a bedtime routine that includes activities like bathing, brushing teeth, and reading can signal the body it is time to rest. A technology curfew is also advised as blue light from devices suppresses melatonin production. Thomas suggests making the bedroom a technology-free zone.
For student athletes, preparation extends beyond physical training. "New and seasoned athletes need to get sport physicals to help find and address health issues that could interfere with their ability to perform or increase their chances of getting injured," said Dr. Marcus Knox, physical therapist in the Joseph Barnhart Department of Orthopedic Surgery.
Knox advises ensuring a balanced diet rich in whole grains, fruits, healthy fats, lean proteins like chicken or fish, and complex carbs such as brown rice and vegetables. Students should drink 8-10 glasses of water daily and replenish electrolytes regularly while avoiding high-sugar sports drinks. Post-workout recovery should include a combination of protein and carbs in a 3-to-1 ratio.
Dynamic warm-ups before structured routines are essential to prevent injuries. Typical training includes strength training two to three days a week and conditioning one to two days weekly depending on the sport season. Incorporating flexibility and mobility exercises into each routine is crucial.
Effective communication about fears and expectations is vital for supporting student athletes emotionally.
Addressing back-to-school anxiety is another key concern for parents. "It's natural to want to allow your child to avoid situations that make them anxious or reassure them that their worries won't come true," said Dr. Andres Arturo Avellaneda Ojeda, associate professor of psychiatry and behavioral sciences. He cautioned against reinforcing anxiety by avoidance.
Ojeda identified common anxieties such as changes in schedules, classes, teachers, social dynamics, academic pressures, performance concerns, and social anxiety. Signs include seeking constant reassurance despite answers already given; increased physical complaints like headaches or stomachaches without illness; significant changes in sleep patterns; or avoiding school-related activities.
Parents can help by encouraging children to focus on controllable factors like efforts and attitudes rather than external worries. Maintaining regular sleep schedules reduces fatigue-induced irritability while positive self-talk can remind students of past successes. Techniques such as deep breathing or meditation can calm nerves while supportive networks provide emotional backing.
Ojeda also highlighted the importance of modeling desired behaviors for children exhibiting anxiety-driven behaviors such as tantrums about attending school. Parents should aim to remain calm themselves and take necessary breaks if needed before reapproaching their child calmly.
