Class is back in session, and ECU Health wants every student in eastern North Carolina to have a safe, healthy, successful school year. To help make that happen, experts from across the health system recommend parents help their K-12 students get adequate sleep, maintain a steady routine, eat nutritiously and have a positive attitude that will help ease unnecessary stress.
According to Virginia Marr, a school health nurse care manager at ECU Health who serves as a school nurse with Pitt County Schools, getting into a healthy routine takes time. She recommends that parents start having children go to bed and wake up earlier before school starts in order to get the sleep their bodies need. Turning off electronics at least an hour before bed is one way to help promote good sleep hygiene, Marr said.
Marr added that packing lunches the night before helps reduce any need to rush in the morning, and that younger children can even practice their full routine from waking up to being at the bus stop to ensure they are confident and informed about what to do.
“It’s difficult when kids get back into a routine, especially when they have been off for a whole summer,” Marr said. “Things go from calm to structured, so seeing their parents have a positive attitude always helps kids start their day off right and sleep easier at night. Give yourself, and your student, a little grace.”
Dr. Kelli Long, a licensed psychologist at ECU Health who works with pediatric patients, agreed that establishing predictable routines and having a positive attitude go a long way for both students and their parents. Offering praise and positive reinforcement for behavior is important too, she said. She also recommended that parents keep conversations focused on what kids can be excited about, rather than what parents are worried about, to ensure students are going into the school year on the right foot.
“Attending an open house to meet teachers, explore the school building, and find friends can go a long way,” Dr. Long explained. She encouraged parents to talk positively about what their student can look forward to, like seeing friends or going to recess, to give kids something to be excited about as they return to school. “Parents have a huge impact on their kids’ mental and emotional well-being, so the more that parents can stay positive about those things, the better.”
Healthy meals are also a space where parents can help their kids at school, according to Madison Carson, a clinical pediatric dietitian supervisor at James and Connie Maynard Children’s Hospital at ECU Health Medical Center. She said starting the day off with breakfast, whether that’s milk and cereal, a full spread of pancakes and sausage, or similar, will set kids up for a productive day. She said lunches should contain protein, a starch or grain, a fruit or vegetable and something fun like a kid’s favorite drink or a small treat.
“As we’re going back to school, we want to prepare our children and make sure they are filling their bellies so they are fueling their minds so that we can have a good school year,” Carson said.
By focusing on healthy routines, restful sleep, nutritious meals and a positive mindset, families can help students feel prepared and supported as they return to the classroom. With a little planning and encouragement, children across eastern North Carolina can start the school year with confidence and build habits that support their success all year long.