by Alice Benjamin
The Struggle is Real
As the end of summer approaches, many parents find themselves filled with a mix of emotions: excitement for the new school year, anxiety about how to manage it all, and perhaps a bit of nostalgia for the lazy days of summer. Transitioning from the laid-back pace of vacation to the structure and demands of the school year can be a challenge for the entire family. If you’re feeling a little overwhelmed, you’re not alone. As both a family nurse practitioner and a mother, I’ve been there—navigating the chaos of early mornings, school lunches, homework, and trying to squeeze in a bit of family time.
The truth is, back-to-school doesn’t have to feel like an impossible hurdle. With the right strategies, we can make this transition smoother for our kids and ourselves. Let’s explore some common challenges parents face during this time and practical tips that can help you get your family back into the school groove.
Adjusting Sleep Schedules
I don’t know about you, but in my household, summer bedtimes can be, well, a little loose. Late-night movie marathons, impromptu sleepovers, and relaxed mornings mean that by the time school rolls around, getting everyone back on a regular sleep schedule can feel like an uphill battle.
Why is this so challenging? After weeks of staying up late, kids (and let’s be honest, parents too) struggle to shift their internal clocks to accommodate early school mornings. The Centers for Disease Control and Prevention (CDC) tells us that about 70% of high school students don’t get the recommended 8-10 hours of sleep each night. It’s not just the teens who are struggling—school-age children (ages 6-12) average about 7 to 8 hours of sleep per night, well below the recommended 9 to 12 hours.
So, what’s the solution?
Gradual Adjustment: Start moving bedtimes earlier by 15-30 minutes each night about two weeks before school starts. It might sound tedious, but this gradual approach can make all the difference without the shock of suddenly enforcing a 9 p.m. bedtime the night before school starts.
Set a Routine: Establishing a consistent pre-bedtime routine is key. For younger kids, a bath followed by a bedtime story works wonders. For older children, try calming activities like reading or listening to soft music. One thing to avoid: screens. The blue light from devices can mess with their sleep cycle, so make sure all screens are off at least an hour before bedtime.
In my household, we’ve added a few fun elements to make bedtime more appealing—like a lavender diffuser to create a calming environment, cozy blankets, and even a “sleep mask club” to make winding down feel like an adventure. Trust me, small touches like these can go a long way!
Managing Time With a Never Ending To-Do
Remember when the biggest summer decision was whether to go to the pool in the morning or the afternoon? Suddenly, the school year brings a packed schedule, filled with homework, extracurricular activities, and family obligations. It’s enough to make anyone feel stressed—parents and kids alike.
In fact, the American Psychological Association (APA) found that 45% of parents report feeling stressed about managing their child’s homework and extracurriculars. With so many balls in the air, it’s easy to feel like we’re constantly behind.
What can we do?
Create a Family Calendar: This is a game-changer. Whether it’s a physical calendar on the fridge or a shared digital one, having a clear visual of everyone’s schedules—assignments, activities, and deadlines—helps keep the whole family on track. It also prevents the dreaded “Mom, I have a science project due tomorrow” revelation at 9 p.m.
Prioritization: Teach your kids how to prioritize their workload. Break larger projects into manageable steps, and help them tackle the most urgent tasks first. This not only reduces stress but also teaches important time management skills they’ll use for life.
Set Homework Time (and Rest Time): Set aside a specific time each day for homework. In our house, this means “homework hour” after school—no screens, no distractions, just a focused environment. But just as important is scheduling downtime. No one can function at their best when they’re overwhelmed and exhausted, so make sure your kids (and you!) have time to relax and recharge.
Fuel for Success With Healthy Nutrition
Let’s face it—school lunches can be a real challenge. Are you packing what your kids need? Between the rush of mornings and picky eaters, providing nutritious meals every day can seem like a daunting task. Yet, we know how important a balanced diet is for our kids’ energy levels and concentration.
According to the U.S. Department of Agriculture (USDA), only 1 in 10 children eat a balanced lunch that includes enough fruits, vegetables, and whole grains. This means most kids are running on empty by the time afternoon classes roll around.
How do we fix this?
Balanced Breakfast: Make breakfast ahead of time! In our house, we prep things like yogurt parfaits, whole grain toast with nut butter and fruit, or even mini breakfast burritos. These easy, grab-and-go meals provide the energy our kids need to start the day off strong.
Healthy Lunch Swaps: I’ve created a 28-day lunch swap menu to keep things fresh and healthy. For example, instead of the traditional sandwich, chips, cookies, and juice, we swap in a whole wheat sandwich with lean protein (like turkey or chicken), freeze-dried fruit, whole grain crackers, and water with frozen grapes. My kids love the Crispy Fruit snacks, and I love that they’re getting real fruit without all the added sugars.
Get the Kids Involved: Let your kids help pack their lunches. When they’re involved in the process, they’re more likely to eat what’s packed—and it’s a great way to teach them about healthy eating habits.
Winning the Morning Battle and Schedule Hacks
Ah, mornings. If your house is anything like mine, mornings can often feel like a race against the clock—one where we’re always a few steps behind. Getting everyone out the door on time without someone forgetting their homework (or shoes) can be the most stressful part of the day.
The American Academy of Pediatrics (AAP) tells us that 30% of parents find mornings the most stressful time. So, how do we make mornings smoother?
Prepare the Night Before: This is my number one tip. Pack backpacks, lay out clothes, and make lunches the night before. Doing this can shave off precious minutes in the morning and ensure that you’re not running around like a mad person trying to find that missing shoe. Check out my Back-to-School Survival guide to make sure you have everything you need.
Create a Morning Routine: Establishing a consistent routine is key. Have designated times for waking up, getting dressed, eating breakfast, and leaving the house. Adding some buffer time to account for any last-minute surprises (because they will happen) helps reduce the chaos.
Managing Stress for Both Parents and Kids
Between school, activities, work, and family responsibilities, it’s no wonder that stress levels can skyrocket during the school year. What’s often overlooked is the toll this stress takes on both parents and kids. According to the National Institute of Mental Health (NIMH), nearly 1 in 5 adolescents experience some form of anxiety during the school year.
So how do we manage this?
Open Communication: Talk to your kids about their feelings. Ask open-ended questions about their day, what they’re excited about, and what’s stressing them out. When we create a space for open dialogue, we give our kids the opportunity to express their feelings and get the support they need.
Relaxation Techniques: Deep breathing, mindfulness, and meditation aren’t just for adults. Teaching these techniques to your children can help them manage their stress in healthy ways. And guess what? Practicing these techniques can benefit you as well.
Self-Care for Parents: Let’s not forget about us parents! Take time for yourself—whether it’s going for a walk, reading a book, or just taking a few moments of quiet. When we take care of our own well-being, we’re better equipped to take care of our children.
A New School Year, A Fresh Start
Back-to-school season doesn’t have to be stressful. By making small adjustments, from sleep routines to meal planning to stress management, we can create a smoother transition for the entire family. It’s all about finding balance and ensuring that both you and your children are set up for success.
As we embark on this new school year, let’s remember to give ourselves a little grace, stay flexible, and most importantly, enjoy the journey. Here’s to a successful, healthy, and stress-free back-to-school season!
