Media release from Atrium Health Floyd:
Even though summers are short, getting back into a consistent school routine can be challenging. Dr. Mark Boudreau, a pediatrician at Atrium Health Floyd Pediatrics Shorter Ave. offers some tips for success
“You can help your child thrive during the school year by supporting healthy eating, improving their sleep habits and hygiene, and encouraging social engagement and physical activity,” said Boudreau. “Also, make sure you schedule an appointment with your pediatrician to make sure they’re up to date on vaccinations as well.”
If you haven’t already started, you can begin establishing regular bedtimes and waking them up at a consistent time — even on the weekends. This will help adjust their routine. According to the National Sleep Foundation, even 25 minutes of reduced sleep can lead to increased inattentiveness in children. Adequate sleep supports immune function, regulates metabolism and reduces the risk of anxiety, depression and mood disorders. Recommended sleep durations by age are:
- Under 1 year: 14-16 hours (including naps)
- Ages 1 to 2: 11-14 hours (including naps)
- Ages 3 to 5: 10-13 hours (including naps)
- Ages 6 to 12: 9-11 hours
- Ages 13 to 18: 8-10 hours
Once school starts, settling into a homework routine is also important. By completing homework before dinner, children have a larger block of time to relax or play before going to bed, which encourages a regular and more restful sleep schedule. Limiting screen time, caffeine, sugar and snacks before bedtime can also improve sleep quality. Exposure to natural light before wake-up time may also help regulate sleep cycles.
Avoiding “blue light” at bedtime is also recommended. Blue light can inhibit your production of melatonin, the chemical that makes you feel sleepy, which primarily comes from television, computer and phone screens.
Germ Prevention
Schools are common environments for the spread of germs. Teaching children proper hygiene practices can reduce illness. These include regular handwashing with soap and water and avoiding touching the face with unwashed hands. Preventive measures at home include eating a balanced diet, adequate hydration, consistent sleep and regular physical activity.
Community and Social Engagement
Social interaction plays a key role in child development and health. The Centers for Disease Control and Prevention (CDC) reports that children with strong parental and community involvement in school activities are more likely to earn higher grades, adopt healthier behaviors and develop stronger social skills. Collaboration between families and school staff can foster a supportive learning environment and impact school success.
Physical Activity
The school day offers multiple opportunities for movement, including walking or biking to school, participating in physical education and joining sports or after-school programs. Research also confirms that physical activity improves memory, concentration and overall health. Encouraging participation in these activities can help children find enjoyable outlets for self-expression while also having a variety of health benefits.
The CDC recommends children between 6-17 get 60 minutes of moderate physical activity per day.
Nutrition
It is no surprise that quality nutrition is essential for growing bodies and minds. School meals must meet federal guidelines that emphasize fruits, vegetables, whole grains and reduced sodium and trans fats. For those packing lunches, brainstorm protein-rich and nutrient-dense foods alongside favorite snacks that children will eat. Both opportunity and exposure to healthy food play an important role.
A nutritious breakfast is also important. Studies indicate that students who eat breakfast have better attendance, fewer missed classes and improved test scores. Breakfast is also associated with enhanced cognitive function and mood.
Wellness Exams
Summer check-ups before school are a great opportunity to discuss the latest recommendations from the American Academy of Pediatrics with your pediatrician. Parents and guardians should use this opportunity to double-check that children aren’t overdue for their regularly scheduled well-visit or for vaccines. It’s also a great opportunity to ensure you have sports physical forms and other required documentation complete and ready for the school year.
Atrium Health Floyd is now offering virtual well-child visits during extended hours, from 8 a.m. to 8 p.m., seven days a week. For more information visit Atrium Health Children’s Care Pediatrics Virtual.
