Parents of school-age children know that getting ready for back-to-school is exciting, but also a very busy time. Initially, you have the task of outfitting your children with new clothes, shoes, school supplies, and backpacks. Then, there are “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, pre-school and school age.
\n \nGood 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, and teenagers benefit from eight to ten hours per night.
\nSchool-age children, in particular tweens (ages 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.
\nThe 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 (for example, snack, bath, brush teeth, read in bed, then lights out) is helpful as children are often more compliant when they know what to expect. The bedroom should be kept dark to reduce confusion with the still-long daylight hours, but a nightlight can be used if needed to reduce anxiety. Turning electronic devices and television off one hour before bedtime improves sleep onset.
\nMaintaining 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 lunch boxes. 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. 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.
\nGood eyesight is important for optimal learning in the classroom. An initial screening eye examination by an optometrist is recommended by age three, with an earlier exam done if there is a concern. 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 a set fee for routine annual examinations up to age 18; however, be aware that optometry clinics are allowed to charge an additional amount.
\nDental checkups should start when an infant’s teeth first appear or by one year of age, whichever comes first. Continuing with appointments every six months, including throughout the school years, allows for the detection of problems early, when they are easier to correct. Preventive measures such as proper tooth brushing, flossing, sealants, and fluoride application are discussed and reinforced at appropriate ages. Regular visits provide a chance for the child to develop a positive association with their dental care team.
\nIf 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.
\nReviewing your child’s immunization status should also be on your fall checklist. Routine immunizations are recommended at two, four, six, 12, and 18 months of age, at four years; and in Grades 6 and 9. Infant and preschool immunizations are given at AHS (Alberta Health Services) Community Health Clinics. To book an appointment, go to the “AHS Immunization” web page or call 811. 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.
\nA great webpage 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.
\nNow stop, take a slow deep breath, and get started on your fall family wellness checklist. The outcome will be happier, healthier children!
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Dr. Cathryn Kuzyk has been a family physician for over four decades and is loving being grandma to five. She currently works part-time in family practice.
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