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The start of the school year is an exciting time filled with new beginnings, fresh routines, and the promise of learning and growth. But it’s also a time of adjustment, and for many children, this transition can be exhausting. The first few weeks back to school often bring early mornings, long days, and a lot of new information to absorb, which can leave your children feeling more tired than usual.

The whole family might be feeling tired and overstimulated right now with the back-so-school season! Try having less screen time as a family and be mindful of quality time to reconnect. Read 25 Family Night Activities (that are screen free) for fun ideas! Check out our post on Healthy Happy Family Routines to start as well.  

As parents, we want to ensure our kids are thriving, not just surviving, during this period. Here are some tips to help your children stay as rested as possible, so they can get through these tiring weeks with energy and enthusiasm.

Prioritize Sleep Over Extracurriculars

The first weeks of school can be overwhelming with the influx of new information, assignments, and social interactions. While it’s tempting to dive right into after-school activities, consider giving your child a few weeks to adjust to their new routine before adding extracurriculars to the mix. Prioritizing sleep during this adjustment period can help your child handle the demands of school more effectively.

Once your child has settled into their school routine, you can gradually introduce extracurricular activities, ensuring they don’t compromise on sleep.

Create a Consistent Bedtime Routine

Children thrive on routine, and a consistent bedtime ritual can signal to their bodies that it’s time to wind down and prepare for sleep. A calming routine might include a warm bath, reading a favorite book, or listening to soothing music. Whatever the routine, consistency is key.

Make sure to limit stimulating activities, such as screen time, in the hour leading up to bed. The blue light emitted by screens can interfere with the production of melatonin, the hormone that regulates sleep. Encourage activities that promote relaxation and prepare the mind and body for rest.

Set Up a Sleep-Friendly Environment

The environment in which your child sleeps plays a crucial role in the quality of their rest. Ensure their bedroom is cool, dark, and quiet. Investing in blackout curtains can help block out early morning light, and a white noise machine or fan can drown out any disruptive sounds.

Comfortable bedding and a cozy atmosphere can also make bedtime more inviting. Let your child pick out soft sheets or a favorite pillow to create a space they look forward to retreating to at the end of the day.

Encourage Healthy Sleep Habits

Beyond bedtime routines, instilling healthy sleep habits can make a significant difference in your child’s overall rest. This includes avoiding caffeine and sugar in the hours leading up to bed, as these can interfere with sleep quality.

It’s also helpful to encourage your child to engage in regular physical activity during the day, as exercise can promote better sleep at night. However, try to avoid vigorous exercise too close to bedtime, as it can have the opposite effect.

Monitor for Signs of Overtiredness

Even with the best efforts, the transition back to school can lead to some tired days. Watch for signs of overtiredness, such as increased irritability, difficulty waking up in the morning, or trouble concentrating. If you notice these signs, it might be time to reassess your child’s sleep schedule or make additional adjustments to their routine.

Consider allowing for short naps after school during the first few weeks. A 20-30 minute nap can be a good way to recharge without interfering with nighttime sleep.

Be Patient and Supportive

Remember, the first weeks of school are an adjustment period not just for your child, but for the whole family. Be patient and understanding as your child navigates this transition. Offer encouragement and support, and remind them that it’s normal to feel tired as they adapt to the new routine.

Open communication is also key. Check in with your child regularly about how they’re feeling and listen to their concerns. Sometimes, just knowing they have your support can alleviate stress and help them feel more at ease.

Maintain a Healthy Diet

Nutrition plays a significant role in how rested your child feels. Ensure they’re eating balanced meals with plenty of fruits, vegetables, and whole grains. A healthy diet can help regulate energy levels and promote better sleep.

Limit sugary snacks and drinks, especially in the evening, as these can lead to energy spikes and crashes, making it harder for your child to wind down at bedtime.

Helpful Articles: Healthy School Lunch Ideas and Easy and Healthy After-School Snack Ideas. 

We love these beef jerky snack packs and this variety pack of popcorn for easy snacks!

Focus on Emotional Well-Being

The start of the school year can be emotionally draining, with new challenges and social dynamics to navigate. Help your child manage any anxiety or stress by creating a safe space for them to talk about their feelings. Encourage them to express their emotions and offer reassurance when needed.

Practicing mindfulness or relaxation techniques together, such as deep breathing exercises or guided imagery, can also help your child manage stress and improve their ability to relax before bed.

Something as simple as a journal or notebook your child thinks looks cool can help them be excited to write down things about their day, which helps them process their day! 

Read our article: 5 Questions with a School Counselor for more information about school and Mental Health. 

You Got This! 

The first few weeks of school are a time of great change, and it’s natural for your child to feel more tired than usual as they adjust. By prioritizing sleep, establishing healthy routines, and offering your support, you can help your child navigate this transition smoothly. With these tips, your child will be better equipped to handle the demands of the new school year, feeling rested, energized, and ready to learn.