Elementary children perform better academically when they are mentally and physically prepared for school.

Many parents consider emotional issues when preparing their child for a return to school. Questions arise such as “Will she like her teacher” or “Will he make friends,” but often parents and guardians don't consider physically preparing a child for school.

Here are a few ideas to get the school year off to a good ‘physical' start:

Good Sleep = Better Learning
Sleep is critical to learning in children. To maximize your child's sleep potential, and up their odds of going to school in a well-rested and prepared-to-learn state of mind, sleep scheduling is critical.

Two weeks before school begins, start moving up sleep time by waking your child at the time they will be waking up when the school year starts. If this time is different from the normal household ‘summer' routine, move the times up slowly - by about 15 to 20 minutes each day - so the child will be accustomed to the change when school begins.

Many times children find it difficult to sleep when there is still light in the late summer skies. If this is an issue, consider draping the windows with heavy or dark cloth until Daylight Savings Time ends (this year on November 25).

Meals
Breakfast
Many studies have shown that school performance is negatively affected when children skip breakfast. Research also has shown that eating the right types of food is equally important.

One study indicated that adolescents who ate a sugary breakfast had the mental acuity of a 70 year-old later in the day. Oxford Brookes University researchers found that students who ate breakfast foods with a higher glycogenic index, or foods that cause a raise in blood sugar levels, were hungrier during the day and ate more at lunch than students who ate lower glycemic index foods.

Lower glycemic index breakfast foods include oatmeal, bran cereals and muesli (watch the sugar level). To learn more about the glycemic index or about the foods your child is eating, a comprehensive resource is available through The University of Sydney, Australia website online at www.glycemicindex.com.

Lunch
If your child takes lunch to school, make sure they can open the lunch box and thermos or drink container. It is difficult for the people in the cafeteria to help the number of students that need assistance. Practice at home with small children, especially if your child is bringing boxed or pouched drinks.

Try to pack a healthy lunch with minimal sugar. Think of ‘brain foods' when making selections for daily lunches.

For more information on healthy lunches, see the article “Preparing and Packing Healthy Lunches for Kids and Adults,” in our Nutrition section, page 34.

Stress-Busting Techniques
Choosing School Outfits in Advance
To minimize stress in the pre-class hours, lay out clothing the night before and include underwear, socks, shoes and any other school-bound accessories (purses, gym and book bags, equipment, etc.). This will help avoid (and hopefully eliminate) the last-minute scramble to locate missing items.

Make certain clothes and shoes fit to avoid fashion crisis fits in the morning. For children who must have a choice, create six complete outfits except the shoes. Have the child ‘approve' the outfits and then place them in a large paper or plastic bag. Then, the child can grab the bag they want when they want to wear it and all they need to get dressed is at their fingertips.

If you have time, enlist your child's help in checking the local weather forecast to see if a jacket, raincoat/umbrella or sweater might be needed the following school day. Weather information is available in local newspapers and online at www.weather.com.

Dealing with Health Issues
Inform your child's teacher about health issues as soon as the school year begins or as soon as you become aware of a problem. If the issues are severe, such as allergic reaction to foods, bee stings, etc., make certain you communicate that information to the classroom teacher, the school clinic and front office prior to or on the first day of school.

Remember, Florida schools have a “zero tolerance” policy regarding medications - even for those available over the counter. This means children could be punished or even expelled for carrying aspirin for a headache to class. If your child requires special or regular medications, they must be administered through the school clinic. This requires paperwork from a parent or guardian and could also require doctor's orders or a prescription. Also, be aware that the medicines generally have to be in their original container.

These are some simple and important ways to help prepare your child for a healthy and smooth transition back to school. By preparing your child physically and mentally, you will be sending them off with a great start.

Madeline Kovarik, Ed.D., is an Assistant Professor at Rollins College in Winter Park. Her areas of study include brain research and differentiation in learning. For more information, visit online at www.sleepfoundation.org.