Church Partnership Newsletter August 2014 | Page 3

Back-to-School
Summer vacation for some kids, is an opportunity to go to bed later, sleep in, relax, and enjoy the long days.
Summer vacation is also an opportunity to break all of the routines and habits that were established at the start
of the previous school year. Here are a few tips to help your student get back into the routine for school with
good sleep and study habits, along with ideas for packing healthy lunches, and how to choose and pack a
backpack.
SLEEP
Children need at least nine hours of sleep each night on a regular basis for their heath, safety, and the best
performance in school and other activities. Inadequate sleep in children can lead to attention difficulties, easy
frustration, and difficulty controlling emotions. Try these tips to establish a good night's sleep as children head
back to school:
• Establish a regular bed time and stick to it
• Eliminate distractions in your child's room, such as a TV
or computer
• Avoid feeding your child a big meal too close to bedtime
• Avoid soda and other beverages with caffeine
• Build in quiet time before bedtime
• Make sure the room is at a comfortable temperature,
dark and quiet and the bed is comfortable
LUNCHES
Packing the kids’ lunches for school means you know which nutritious foods they are eating – unless they
trade or trash their lunch instead! Here are some ideas to keep kids happy and healthy at lunchtime by making
a Smarter Sandwich:
• Use different breads like 100% whole wheat tortilla wraps (choose wraps low in saturated and trans
fats) or 100% whole wheat pita pockets.
• Besides lettuce, try shredded carrots or avocado slices with a turkey or lean roast beef sandwich.
• Buy store brand blocks of low fat, low sodium cheeses. You save money when you slice it yourself. Or
use a cookie cutter to cut into fun shapes.
• Instead of lunchmeat, try leftover grilled chicken, lean pork or an egg white salad sandwich.
• Always pack sandwiches with a mini cooler pack to keep them fresh and safe.
HOMEWORK/STUDY HABITS
Many of the issues concerning success in school revolve around developing good study habits and
expectations regarding homework. Parents can certainly play a major role in providing the encouragement,
environment, and materials necessary for successful studying to take place. Some general things adults can
do include:
• Establish a routine for meals, bedtime and study/homework
• Provide books, supplies, and a special place for studying
• Encourage the child to "ready" himself for studying (re-focus attention and relax)
• Offer to study with the child periodically (call out spelling words or do flash cards)
BACKPACK SAFETY
Choose a backpack with wide shoulder straps and a padded back. If your child is going to carry their
backpack, make sure they use both shoulder straps to avoid back strain. Organize the backpack so the
heavier items are closest to the center of the back. Backpacks with wheels may be tempting, but they are
difficult to pull through the snow, and up and down stairs. Teach your child to leave unnecessary items at
home, in their locker or desk so their backpack isn't too heavy. After all, a child weighing 80 pounds should be
carrying a backpack weighing 8 – 12 pounds.
Resources: http://www.choosemyplate.gov/preschoolers/picky-eaters/new-foods.html,
http://www.nlm.nih.gov/medlineplus/magazine/issues/fall13/articles/fall13pg20.html,
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyCooking/How-to-Pack-a-Healthy-SchoolLunch_UCM_445184_Article.jsp, http://urbanext.illinois.edu/succeed/habits.cfm