Back to school can be a challenging but rewarding time for children and parents alike. While it signals the end of Summer – likely your child’s favorite time of year – it also provides a wealth of enriching new experiences, friendships, and activities to shake up your child’s routine. This shift can be sudden and difficult, however, especially for adoptive children that are no strangers to shifting routines and who need stability to be prioritized by their caregivers. Luckily, science can help! Here are some of our favorite practical, science-backed tips to help your child have the best back to school possible this year!

Prioritize your child’s sleep

Sleep is one of the single most important factors for your child’s success in school and, according to the American Academy of Pediatrics, children between the ages of six and twelve need nine to 12 hours of sleep per night, while teenagers require eight to 10 hours. Sleep directly impacts a child’s ability to focus, process information, and manage stress. A well-rested brain is better at absorbing new information, making connections, and solving problems. Moreover, studies show insufficient sleep can lead to mood swings, irritability, and even anxiety, all of which can make school a more challenging experience for your child. Establishing a consistent bedtime and creating a calming pre-sleep routine can help ensure your child gets the rest they need to perform their best at school the following day.

Create and stick to a routine for your child

Routines provide a sense of security and predictability, which can be particularly comforting during the busy school year. Research from the National Institutes of Health highlights that children who follow regular routines tend to perform better academically and exhibit fewer behavioral problems. Consistent routines can help regulate your child’s internal clock, making it easier for them to wake up, focus during class, and wind down at the end of the day. This predictability also reduces the daily stress of making decisions, such as when to start homework or what time to go to bed, allowing your child to conserve mental energy for learning and creativity. By setting regular times for homework, meals, and bedtime, you’re not just helping your child stay organized – you’re also promoting their overall well-being and academic success in the long run.

Fuel your child’s success with nutritious, healthy food

The saying “you are what you eat” holds particularly true when it comes to children’s brain health and academic performance. According to research findings published in the Journal of School Health, children that consume nutritious breakfasts each morning show improved cognitive function, better memory, and higher test scores compared to groups of children that skip breakfast or eat sugary meals. Foods rich in protein, whole grains, fruits, and vegetables provide the essential nutrients needed for brain development and sustained energy throughout the day. Omega-3 fatty acids, found in foods like fish, nuts, and seeds, have also been highlighted by scientists as a key to brain health in children, as they support memory and learning. Encouraging your child to start their day with a balanced meal, packing a healthy lunch for them, and providing nutritious snacks for during the day can make a significant difference in their ability to focus and learn effectively at school.

Get your child physically active

Physical activity is not only essential for your child’s physical health but also plays a crucial role in their cognitive development. The Centers for Disease Control and Prevention (CDC) recommends that children engage in at least 60 minutes of moderate to vigorous physical activity each day. Exercise has been demonstrated to improve brain function in children by increasing blood flow to the brain, promoting the growth of new brain cells, and enhancing the connections between neurons. A study published in the journal Pediatrics found that children who are more physically active tend to have better concentration, memory, and problem-solving skills, all benefits that translate to better academic performance. Whether it’s organized sports or simply playing outside, ensuring your child gets regular exercise is a proven way to boost their brainpower and help them succeed in school.

Minimize your child’s screen time

While technology is a valuable educational tool, excessive screen time can have negative effects on your child’s sleep, attention span, and overall well-being. The American Academy of Pediatrics suggests that children aged six and older should have consistent limits on screen time, ideally under two hours per day of recreational use. Research has shown that too much screen time, especially before bed, can disrupt your child’s sleep patterns by interfering with the production of melatonin, the hormone that regulates sleep. Additionally, prolonged exposure to screens can lead to digital eye strain and make it harder for kids to concentrate on non-digital tasks. Encouraging your child to engage in screen-free activities like reading, playing outside, or doing crafts can help reduce the risks associated with excessive screen time and promote healthier habits that support their academic success.

By incorporating these science-backed tips into your child’s daily routine, you’re setting them up for a successful and fulfilling school year.  As a parent, your support and guidance are crucial in helping your child navigate the challenges of returning to school with confidence and resilience, and we hope these practical tips help set your child up for success!