Additional Sleep, Breakfast Help Children Adjust to School Schedule

For some kids, going back to school means going back to feeling tired and anxious. After a carefree summer, the classroom can be both emotionally and physically exhausting.

“It can be stressful to return to school,” says Barbara Korsch, a professor at USC and a pediatrician at Childrens Hospital Los Angeles. “There’s a lot to worry about.”

Even if kids are excited about the year ahead, they still might be concerned about their new teachers and classmates. And the routine of getting up early, then staying up late to do homework can be hard on their bodies.

“Many children are not getting enough sleep,” Korsch says.

Experts say most kids need at least nine hours of sleep each night, although each individual has his or her own sleep requirement. If you have trouble waking up and can’t shake that tired feeling, you probably need more sleep. Not watching television on school nights can help you get to bed earlier.

One way to give yourself more energy on school days is to eat breakfast. Studies have shown that kids who eat breakfast perform better in the classroom, but many kids are too rushed and nervous to sit down at the table. Korsch says you don’t need a big morning meal, but it’s a good idea to have some protein to get you going. The most common back-to-school illness is the cold. Some kids get the sniffles as often as five to 10 times a year. When your classmates are sneezing and coughing, it’s tough to avoid the germs. The best way to protect yourself is to get enough sleep, eat healthful foods and make a habit of washing your hands. If you do get sick, it’s wise to stay home. Anxiety also can affect your health. If there is a problem at school that bothers you, try to resolve it by talking to your parents, teacher or school counselor. Learning ways to handle stress can help you have a healthier school year.

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* Next month’s topic: Living with asthma.

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Kid Health runs the third Monday of the month. E-mail Emily Dwass at emilydwass@yahoo.com.

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