MIDLAND/ODESSA, Texas (KOSA) - With the new school year fast approaching, it’s time to dust off those backpacks, pick out the perfect outfits, and most importantly, set those alarms. As the first day of school draws near, getting back into a morning routine is essential for both students and parents.

Experts at the Centers for Children and Families emphasize that the key to successful mornings begins with establishing a solid routine. A consistent morning routine helps set the tone for the entire day, making it easier for everyone in the household to transition smoothly from the leisurely days of summer to the structured schedule of the school year.

Successful morning routines often start with a good nighttime routine. A restful night’s sleep is crucial for children and teenagers to wake up refreshed and energized for the day ahead.

According to experts, children ages 6-12 need about nine hours of sleep, while teens aged 13-18 require eight to ten hours. Consistent sleep patterns are equally important for adults, who should aim for a steady eight hours.

However, just as waking up can be a challenge, falling and staying asleep can be equally difficult for children. Nightmares and night terrors, often linked to anxiety and anticipation, can disrupt a child’s sleep routine. A calming nighttime routine can help put a child’s mind at ease and guide the way for a restful sleep.

“Consider giving them something warm to drink or a warm bath before bed. Talk about how safe your home is, and if they need to be included in tasks like locking doors and closing windows at night, whatever it might be. Remind them, ‘If you are afraid at night, you are allowed to get out of bed and come find mom or dad,’”suggested Edwards.

Technology is a prevalent part of modern life, and managing screen time is crucial for a good night’s sleep. The sooner you can shut down electronics, the sooner your brain will be able to wind down as well.

For young children, experts recommend shutting down devices like phones, tablets, and computers at least six hours before bedtime. For older kids and teenagers, a four-hour gap before bedtime is suggested. “If you’re using screens right up until you’re ready to close your eyes, all that visual and auditory input makes it harder for your brain to slow down,” explained Edwards. Older teens ages 17 and 18, who might have more control over their bedtime routines, should be encouraged to use the “Do Not Disturb” setting on their devices to minimize disruptions.

Establishing these routines isn’t just about the kids; parents play a pivotal role in setting the tone for the day. “Parents, like kids, need to start adjusting early. Maybe we’ve gotten a bit lazy over the summer, allowing kids to sleep in while we enjoy leisurely mornings. But now, it’s all hands on deck. We need to get up, get ready, and make sure everyone’s prepared for the day ahead,” said Edwards. Research shows that the way parents approach the morning routine can significantly influence their children’s attitudes and behaviors.

After a few weeks of sticking to a routine, mornings will become more seamless and less stressful, making the transition back to school much smoother.

As the 2024/2025 school year begins, preparing both yourself and your children for this transition will set the foundation for a positive and productive year. Embracing these strategies will help ensure that your family is ready to face whatever each day may bring.