Preparing For School

It's almost time for the kids to return to classes. After the hectic summer round of holidays, sports, playing in the sun, or just plain "hanging out," young people should take advantage of the next couple of weeks - depending on what date school reconvenes in your area - to get back into a routine.

• Diet is important. Junk food, especially anything that's really greasy or overly sweet - French fries, ice cream, doughnuts - should be curtailed. These foods frequently cause indigestion and nightmares. Anything containing caffeine including soft drinks and chocolate bars, should be avoided, especially towards evening. Caffeine can cause insomnia and disrupted sleep.
• Set a definite "Lights Out" time. Remember children need at least 8 hours sleep and 9 or 10 hours is even better. Decide on the bedtime hour using the amount of sleep needed and the time the children have to get up as guidelines.
• At least an hour before the above time, stimulating TV shows and video games should be turned off. It's time to wind down and relax. If they're outdoors involved in sports or strenuous play, this is the time they should come indoors.
• A snack of milk and a cookie, or crackers and cheese or honey will help promote sleep.
• Shortly before bedtime, a warm bath is helpful. A bath is preferable to a shower. The stinging needles of water from the sho0wer can be stimulating.
• After the snack and bath, children can settle down with a book, or, in the case of younger children, perhaps parents can read to them.
• Then, at the appointed time, lights out. No argument.

Start now and get them into a set routine. Then, when school days arrive, they'll be rested and ready to tackle the return to classes far more easily than if no routine had been established.