Back to school means returning to the classroom, but also getting back into regular schedules, homework and a more structured daily routine. After the holidays, children may need a few days — or sometimes a few weeks — to settle back into their usual rhythm.

Sleep, screen time, nutrition, physical activity, organisation and emotional well-being: the habits established at home can play an important role in a child’s well-being, concentration and readiness to learn.

As the new school year begins, Medical SOS by AMS shares six simple habits families can introduce to help children start the year feeling rested, confident and ready to learn.

1. Get back into a regular sleep routine

Sleep is one of the first routines to re-establish after the holidays. A child who does not get enough sleep may be more irritable, find it harder to concentrate and be less receptive to learning during the school day.

Ideally, children should gradually return to regular sleeping and waking times, including at weekends, with a calm and predictable bedtime routine.

A few simple habits can help:

• keep bedtime relatively consistent,
• allow some quiet time before bed,
• avoid overly stimulating activities late in the evening,
• keep the bedroom calm and comfortable for sleeping,
• allow enough time in the morning to avoid starting every day in a rush.
  
  

Sleep needs change with age, so it is also important to observe your child. Difficulty waking up, daytime sleepiness, irritability or persistent tiredness may indicate that they are not getting enough rest.

2. Put screens back in their proper place

Phones, tablets, television and video games often take up a little more space during the holidays. The start of a new school year is a good opportunity to establish clear boundaries again.

The aim is not necessarily to eliminate screens, but to make sure they do not interfere with sleep, homework, family meals, physical activity or time spent together.

A few simple rules can make a real difference:

• avoid screens during meals,
• set screen-time limits appropriate to the child’s age,
• choose age-appropriate content and supervise younger children,
• avoid screens as much as possible just before bedtime,
• keep phones and tablets out of the bed and, ideally, away from the bedroom overnight.
  
  

Parents also play an important role by setting an example. Introducing screen-free moments for the whole family can make these rules easier for children to understand and accept.

3. Start the day well

Difficult mornings can quickly become a source of stress for the whole family. Preparing clothes, school bags and supplies the night before can reduce the morning rush and help everyone start the day more calmly.

Whenever possible, allow enough time for children to have breakfast and drink some water before leaving for school.

There is no need to aim for a “perfect” breakfast. The priority is to offer a varied diet suited to the child’s needs while limiting the daily consumption of foods and drinks that are very high in sugar.

4. Make time to move every day

After spending several hours sitting in the classroom, children need opportunities to move. Outdoor play, walking, cycling, sport or simply being active as a family all contribute to a child’s development and overall well-being.

Physical activity can also provide a valuable break after the school day before children move on to homework or quieter activities.

For younger children in particular, running, playing, climbing and exploring are an important part of their everyday needs.

5. Don’t turn the new school year into a race for results

A new school year can also bring pressure: a new class, a new teacher, new classmates and new expectations. Not every child adjusts at the same pace.

Beyond grades and academic results, it is important to take an interest in how children actually experience their school day. Asking what they enjoyed, what made them laugh or what they found difficult can sometimes tell you much more than simply asking, “What grade did you get?”

Recognising effort, progress, curiosity and perseverance can also help children build confidence. Children need to understand that making mistakes is part of learning.

6. Pay attention to small warning signs

Some tiredness or apprehension at the beginning of the school year is common. However, certain changes may deserve closer attention when they persist.

These may include:

• significant or repeated difficulty sleeping,
• recurring stomach aches or headaches,
• persistent reluctance or refusal to go to school,
• a noticeable change in mood or behaviour,
• unusual tiredness,
• loss of appetite or other significant changes in the child’s usual habits.
  
  

These signs do not necessarily mean that there is a medical problem. However, they may sometimes be a child’s way of expressing a difficulty that they are not yet able to put into words.

Talking with the child and the school team is an important first step. If difficulties persist or cause concern, parents can also discuss them with a healthcare professional.

A good start to the school year doesn’t have to be perfect

September does not need to mean changing the entire family routine overnight. A few simple habits maintained consistently are often more helpful than a long list of new rules that are difficult to sustain.

Getting enough sleep, setting reasonable limits on screen time, staying active, eating a balanced diet, having time to play and being able to talk about feelings already provide a strong foundation for children throughout the school year.

Above all, every child is different. Some settle back into school immediately, while others need a little more time, reassurance and support.

At Medical SOS by AMS, our paediatric team supports children and their families throughout every stage of development, combining medical follow-up, prevention and attentive support for parents’ concerns.

We wish all children and their families a happy and successful new school year!

Have a question or a specific need?

For any question or specific need, feel free to contact us:

Phone: +224 610 72 38 38
Email: contact@santeams.com
Website: www.santeams.com

You can also find us on our social media channels: