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Family Ties: Back to School – Setting the Scene for Success
By Patricia Guth
It seems that one minute we’re celebrating the start of summer, and the next we’re preparing for the school year. Now that school has arrived, there are several things parents can do to keep their children on a path for success.
Food for Thought
There’s proof that breakfast is the most important meal of the day. A Harvard University/Massachusetts General Hospital study found that students who ate breakfast had improved math grades, reduced hyperactivity, decreased absence and tardy rates, and improved psycho-social behaviors. Yet, 41 percent of kids skip breakfast at least once a week. Be it a nutritious breakfast or lunch, what your child eats is equally important as how much and when. Try these brain food suggestions from the experts.
Eggs and Nuts: Both contain choline, which is known to improve memory function.
Beans, Legumes, Fruits and Veggies: These foods contain brain-boosting antioxidants like vitamins A, C and E.
Tuna: The omega fatty acids in tuna may improve cognitive function, so a tuna sandwich once or twice a week is a good bet.
Whole Grains: One hundred percent whole wheat bread provides energy that can last throughout the school day, especially if consumed at both breakfast and lunch.
Go easy on the sweets! A small treat is okay, but excess sugars in candy and packaged baked goods amp up insulin levels and are used up rapidly, causing sugar crashes that make kids irritable and inattentive.
Rules to Study By
Even before the new school year begins, it’s important that parents review homework and study-related expectations. If you expect your child to do homework as soon as they arrive home, tell them so. If they will be given 30 minutes of free time after school before studying starts, make that clear. A chart on the refrigerator that outlines their after-school schedule is an excellent visual and reminder.
Set up age appropriate study areas. For younger children, a quiet place at the kitchen table or a desk in the living room to do homework is a good choice. Older kids can study in their bedrooms, but if you find they spend most of their time surfing the web, sending text messages and listening to iTunes, you may have to set usage rules or move their study space into an area you can monitor.
Encourage even younger children to keep careful track of what is due the next day and double check that all the work is complete. Don’t be afraid to ask your child if they need help, but resist the urge to stand over your teens. Part of being a high school student is learning to take responsibility for one’s own work. Experts note that as long as grades show that your older child is doing the work assigned, monitoring is probably not necessary.
A Little R&R
While it’s tempting to crack the proverbial whip and insist your child be a super student, a good night’s sleep is important for children of all ages. A study profiled in a 2005 issue of the journal Sleep noted that children who stay up late have more problems at school. ‘Just staying up late can cause increased academic difficulty and attention problems for otherwise healthy, well-functioning kids,’ reported researcher Gahan Fallone, P.h.D., associate professor at the Forest Institute of Professional Psychology in Springfield, Mo.
Most experts agree that children between the ages of 5 and 10 need approximately 10-11 hours of sleep per day, with older children requiring between 8.5-9 hours. Unfortunately, younger children as well as teens often resist the need to sleep. Teens taking lots of advanced classes are especially susceptible to burnout due to lack of sleep, making it critical for parents to establish an effective sleep and rest ritual. Start by setting regular bed and wake up time, sticking with them as much as possible, even on weekends.
Other strategies for getting the kids to sleep include:
- Begin to lower the lights in your home as bedtime nears, turn off all media sources, including the TV, computers and cell phones and cease doing any vigorous activities.
- About 30 minutes before bedtime, help young children pick up toys and pack their backpack for the next day and get them into their pajamas. After they’ve brushed their teeth, tuck them into bed and read a story or two.
- Encourage teens to take a hot shower and read something pleasurable, aloud or to themselves, or partake in some other calming activity in the hour before bed. Even teens may benefit from being read to.
Whatever ritual you devise, stick to it, even if your child resists at first.
Stay Involved
Sometimes it’s tough to gauge how intrusive you should be when it comes to setting your child on the road to success, especially with older students. While it’s always wise to encourage independent growth for your children, regardless of age, it’s necessary to be a pro-active parent and watch for signs of trouble. Poor grades, emotional outbursts, behavioral problems and agitation could all indicate problems with a teacher or peer. If talking with your child doesn’t clear up problematic issues, don’t be afraid to reach out to their teachers, counselors and administrators to help handle any concerns.
