By Jamiee Brice, APRN, CPNP
When back-to-school season rolls around, we’re often busy checking off school supply lists and organizing schedules. But what happens outside the classroom affects how students manage their time inside it. Things like an improperly fitted backpack, not drinking enough water and poor sleep routines can take a toll on more than just a report card. They affect your child’s mood, growth and even their safety. Here is a practical look at how fixing these three basic areas can set your children up for a successful school year.
Lighten the Load
If you’re like most parents, you probably haven’t thought too much about your child’s backpack. It’s a backpack, right? Actually, there’s more to it than you might think. Lugging around too much weight, improper use and fit can all contribute to shoulder, neck or back pain as well as muscle strains and bad posture. The good news is that addressing backpack ergonomics is easy when you follow these simple rules:
- Watch the weight: A backpack should not weigh more than 10-15% of a student’s body weight. That means a 70-pound child should carry a maximum of approximately 10 pounds.
- Get the right fit: The pack should sit snugly against the middle of the back. Avoid narrow straps that can dig into the shoulders, and opt for packs with padded straps and back panels.
- Pack smart: The heaviest items should be placed closest to the spine, aligning the weight with the body’s center of gravity to help maintain good posture and avoid straining the upper back.
- Two straps always: Wearing a backpack on one shoulder can lead to several issues over time, including muscle imbalance, spinal misalignment, nerve compression and muscle strains. Make sure your child uses both straps and that the straps are not loose. The pack should sit close to their body. Encourage your child to use chest or hip straps if the backpack has them.
Hydrate for Health
Proper hydration is essential for focus, memory and overall health. Even mild dehydration can cause fatigue and headaches, affecting students’ ability to learn. Hydration requirements vary based on your child’s age, weight and other factors like the weather and physical activity. Below is a general guide by age group:
- 5 – 8 year olds need around 40 fluid ounces (5 cups)
- 9 – 18 year olds need 48 to 88 fluid ounces (6-11 cups)
Try to ensure the majority of your child’s fluid intake is from water and limit sugary drinks. Instilling daily habits like drinking a glass of water first thing in the morning or refilling their water bottle at lunch can help ensure proper hydration needs are met. Another good tip is to let children pick out their own water bottle. If they want to carry it, they’re more likely to use it.
Sleep Smarter
There is one back-to-school essential that doesn’t come with a price tag: a good night’s sleep. Quality sleep is fundamental to help children wake up ready to tackle the school day while also regulating all the big emotions that come with this stage of life. As the new school year approaches, now is the perfect time to reset bed routines and make a good night’s sleep a top priority in your family’s life.
But how much sleep do they need? Children aged 5-13 need 9 to 11 hours of sleep each night, while teenagers require around 8 to 10 hours. Lack of sleep can cause moodiness, difficulty concentrating and poor academic performance. Getting them to go to sleep, however, is sometimes easier said than done! If your child or teen is struggling to get enough sleep, try some of the following strategies:
- Set a consistent bedtime and wake-up time, even
on weekends. - Make sure their room is quiet, dark and at a cool temperature for sleep.
- Encourage daily physical exercise, but avoid activity close to bedtime.
- Discourage consumption of caffeinated drinks at any time, but especially in the afternoon and evening.
- Avoid heavy meals, sugary foods and chocolate close to bedtime.
- Turn screens off an hour or more before lights out.
- Remove electronics such as phones and tablets from bedrooms at night and keep them in a secure location to insure children and teens are not tempted to be on them late into the night.
Just a few small shifts are all it takes to help your children thrive throughout the school year. With a better backpack, hydration and sleep routines, you can help set them up for a successful year ahead.
Jamiee Brice is a board-certified Advanced Practice Registered Nurse specializing in pediatric care at Ochsner LSU Health – Urgent Care for Kids located at our St. Mary Medical Center Campus. For more information, please call 318-626-0039 or visit ochsnerlsuhs.org.