Back to Bedtime: Kids love summer and sleeping in. However, as the new school year approaches, school-aged children need to start preparing ahead of time for early mornings. To help make a smooth transition to a morning routine, begin waking children at the time they would normally wake during the school year for at least two weeks before school begins. Studies have shown school-aged children need up to 8.5 hours of sleep each night to function at their best. Children lacking quality sleep are susceptible to sleep deprivation and other serious health conditions. Avoiding caffeine and sugar before bedtime will make it easier for children to fall asleep sooner.
“The early bedtime routine is a tough sell, but it’s easier and healthier for everyone involved to make the transition slowly,” said Margaret Bruya, assistant dean for Academic Health Services at the Washington State University Intercollegiate College of Nursing. “The bedtime battles will be minimized, and everyone will be able to function better when they’re rested.”
Get Immunized: Although most kids cringe at the sight of a needle, it is essential to keep current on immunizations before heading back to the classroom. Vaccines not only help keep children healthy by preventing serious illness, but also protect the community as a whole. Before beginning kindergarten, children must be immunized for the complete series of diphtheria, tetanus, pertussis, measles, mumps, rubella and polio. Parents can contact their family doctor to determine if any other vaccinations are necessary. It is necessary to keep accurate records of all immunizations.
The chicken pox vaccine may also be necessary for those who did not contract the disease in their preteen years. Such individuals are at risk for long-term complications if the immunization is not administered. Meningitis, a serious and sometimes life-threatening disease often mistaken for the flu, is another immunization which older students should have. College students, especially, are at high risk for contracting meningitis because they reside in group-living situations. WSU Intercollegiate College of Nursing Professor Deborah Swain recommends college students get a meningitis vaccine to reduce the risk of the disease. For assistance in reaching Swain, swain@wsu.edu, contact Susan Nielsen, communications, marketing and public relations director for the
“When all students are current on their immunizations it creates a much healthier environment for everyone — students, parents, teachers and the community at large,” Swain said.
Eat Breakfast: No matter how chaotic school mornings become, the most important meal of the day continues to be breakfast. Studies have shown that children who eat breakfast perform better and more efficiently on their schoolwork than those who do not. Eating breakfast has also been linked to improved concentration, problem-solving ability, memory and mood. Hungry children are often distracted, easily irritated and tired.
According to Bruya, there is no “magic” breakfast, but a meal balanced with protein, carbohydrates and fat is the best way to start the day. Breakfasts such as cereal, fruit and milk or eggs, toast and orange juice are quick, easy and accessible. On-the-go items include yogurt, cheese, toast with peanut butter or cream cheese, muffins, cut fruit and juice.
“It’s easy to set items out the night before for the kids to help themselves—it’s fun and gets them up, going and involved,” Bruya said.
Established in 1968, the WSU Intercollegiate College of Nursing is fully-accredited by the Commission on Collegiate Nursing Education and is the largest college of nursing in
