Though quality sleep is important year-round, the long days of summer sunshine and lack of routine tend to send sleep schedules sliding, especially for teenagers.

Tip #1: Reestablish Routines
For younger kids, start bumping up bedtimes (and wakeup times) by 15-20 minutes a day a few weeks before school starts—until kids are going to sleep and waking up when they need to for the school year.

Make older kids part of the process by asking how long they think they need to get ready and then doing some “trial runs” the week before school, ensuring they factor in time to eat breakfast, catch the bus, etc.

Kathryn Buchan, a counselor at Buljan Middle School, says that “reestablishing a good sleep routine—where kids are getting 9-13 hours of sleep a night—is especially important for middle schoolers.”

The exact number of hours of sleep recommended for each developmental stage varies, so be sure to consider your child’s individual needs and reach out to their pediatrician for advice.

 

Tip #2: Have Healthy Habits
In addition to getting the right amount of sleep, Nancy Ryan, LMFT and CEO of Relationship Therapy Center, also highlights the importance of good “sleep hygiene” to make sure that those hours racking up Z’s are as restful as possible.

Ryan cites a few basic things you can do to clean up your kiddo’s sleep routine: not having a TV on in the background while they fall asleep (and reading instead!), using blackout curtains to create a dark environment, and ensuring they shower or bathe about 30 minutes before bed.

As for an appropriate “lights out” cutoff for evening screen time? Buchan says “doctors in the past have recommended two hours before bed. [Personally] that seems like it would be a struggle for most families, so I [suggest starting with] 30 minutes.”

The experts agree that families should identify clear expectations for what the school day entails—from how your child gets to school and how pickup/drop-off will work, to behavior on campus, and what your student is expected to be responsible for.

Tip #3: Take a Campus Tour
If your child is starting a new school, it’s especially important for them to get to know the campus. For elementary school children, meeting their teacher and seeing their classroom before the first day can ease anxiety. Yvonne Scarbrough, counselor at Cirby Elementary, recommends attending any teacher meet-and-greets and orientation events that many local schools offer in the days before a new year starts.

“Go through the day with them,” Scarbrough says. “For example, ‘first, you're going to [get dropped off at] school; next, you're going to have breakfast in the cafeteria; then the bell will ring.’ A lot of whatever's unknown, kids will fill in with their imagination, which can make them incredibly overwhelmed.”

For middle and high schoolers, knowledge of the campus itself becomes even more important, as students must search for multiple classrooms. Ryan recommends students keep a copy of their schedule (with the classroom numbers) handy, until they’re familiar with their new routine.

Tip #4: Know What’s Expected
Young elementary school students are still understanding what school is about and what’s expected of them. “[It’s important to go] step-by-step for everything,” Scarbrough says.

For older kiddos, Buchan suggests talking about the rules and expectations (set by either the school or your family)—especially around technology use on campus, including personal cell phone (or tablet/laptop) usage, or school-issued Chromebooks.

Some students will find themselves eager to get back to school and see their friends again after a long break while others may struggle with anxiety, especially if they’re entering a new school.

Tip #5: Nerves Are Normal
Tonia Stallions, counselor at Barbara Chilton Middle School, urges students to remember that they’re not the only ones feeling nervous about starting a new year; most other students are uneasy, too.

Buchan also encourages students to remember that the nervousness will pass. “Have students identify the feelings they’re experiencing,” she says. “[I use] a feelings wheel that shows some basic emotions (happy, sad, fearful, etc.) as well as more complex ones (inquisitive, indignant, overwhelmed, etc.) to help students name their feelings and then notice that each feeling does not define them.”

Tip #6: Read Up & Reach Out
If your child is making a big transition or is prone to anxiety, there are lots of resources available, including teachers, school counselors, local therapists, and books.

For young children with separation anxiety, Scarbrough recommends reading The Invisible String by Patrice Karst with your kids. For parents of older children, Buchan recommends Anxious Kids, Anxious Parents: 7 Ways to Stop the Worry Cycle and Raise Courageous & Independent Children by Reid Wilson and Lynn Lyons.

Ryan reminds parents that when worrying becomes severe or leads to panic or avoidance, it may be time to seek professional help with individual or family therapy. “What I wish for this generation is to not have shame around their mental health,” she says.