Parents of school-age children know that getting ready for back-to-school is an exciting but very busy time. Initially, you have the task of fitting your children with new clothes, shoes, school supplies, and backpacks. Then there are the wellness issues to address, such as sleep routine and nutrition. Fall is also a great time to review health screening and preventive care recommendations for all children, preschool and school-age.
Good sleep is essential to a child’s overall health and their success at school. It improves their mood, their ability to focus, and is important for the formation of memory. Children aged three to five years generally require ten to 13 hours of sleep (including a nap if needed), while those aged six to 12 need nine to 12 hours. Teenagers benefit from eight to ten hours per night.
School-age children, particularly tweens (age eight to 12 years) and teens, often go to bed and wake up later during summer holidays than when school is in session. Ideally, adjusting a child’s sleep schedule should start at least ten to 14 days before the first day of school. Start by awakening the child ten to 15 minutes earlier and aim for a bedtime ten to 15 minutes earlier than their summer holiday schedule. Every few days adjust those times again by ten to 15 minutes until they are at the desired wake and sleep times needed for school. Optimally, the new routine should be followed with only minor variations on all weekends and days off school for the entire school year.
The younger the child, the more important it is to have a set bedtime routine which should start about an hour before lights out. Keeping the same routine (ie., snack, bath, brush teeth, read in bed, then lights out) is helpful as children are often more compliant when they know what to expect. Light-blocking window coverings are very helpful, but a nightlight can be used if needed to reduce anxiety. Turning electronic devices off an hour before bedtime improves sleep onset and having all such devices stored outside the child’s bedroom at night will remove the temptation to turn them back on.
Maintaining good nutrition is, of course, a challenging year-round task for parents. When your child is old enough, you may wish to take a moment to review Canada’s Food Guide with them. Encourage them to help choose and pack their snacks and lunchboxes. Foods that are high in sugar and those that are sticky such as gummy fruit snacks should be avoided as they increase the risk of cavities. Water is the ideal beverage for school; fruit juices should be avoided due to their high sugar content and limited nutritional benefit. Disassemble the water bottles daily and wash them thoroughly with soap and bottle brushes to remove any harmful bacteria. If your child comes home with uneaten food, it might be that they were just listening to their bodies and eating according to their hunger, something that should be encouraged rather than criticized.
Good eyesight is important for optimal learning in the classroom. Eye exams by an optometrist should start by age three at the latest. Starting earlier, even by age one, is appropriate if either parent or a sibling has an eye problem, such as the need for glasses or if you have any concerns. Continuing with annual eye exams throughout the school years can ensure that any issues with vision are detected and treated early. Keep in mind that children rarely complain of poor vision as they have nothing to compare theirs to. Alberta Health pays for routine annual examinations up to age 19.
Dental checkups should start when an infant’s teeth first appear or by one year of age, whichever comes first. Continue with appointments every six months, including throughout the school years, to allow for early detection of problems when they are easier to correct. Preventive measures such as proper toothbrushing, flossing, sealants, and fluoride application are discussed and reinforced at appropriate ages. Regular visits also provide a chance for the child to develop a positive relationship with their dental care team.
If you do not have dental insurance, your child may qualify for dental care benefits under the Alberta Child Health Benefit plan or the Canadian Dental Care Plan. Information on these services can be obtained by speaking to your dental care provider or by calling 811.
Reviewing your child’s immunization status should also be on your fall checklist. Routine immunizations are recommended at two, four, six, 12 and 18 months, four years and in Grades 6 and 9. The infant and preschool ones are given at AHS (Alberta Health Services) Community Health Clinics. To book an appointment go to the “AHS Immunization” web page or call 811. The Grade 6 and 9 immunizations are offered at schools (with parental permission) or may be booked at an AHS Community Health Clinic. Fall influenza vaccinations for infants and children aged six months to age five are booked at Community Health Clinics. Older children can receive them at community pharmacies.
A great website for parents is “Alberta Health Services – Information for Parents”. It not only has more detailed information on all the above topics but also on many others including mental health, injury prevention, pediatric weight management and car seat safety, to name a few.
Now stop, take a slow deep breath, and get started on the wellness habits that matter the most. The outcome will be happier, healthier children!
Cathryn is a family physician. She has four children and six grandchildren.
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