Your ultimate back to school guide, Mail Online

Most pupils across the UK are returning to school this week after months of being at home.

While parents may be relieved at getting some time and normality back, for children and teenagers, adjusting to a new routine after the summer holidays can be tough.

And as if the return to school wasn't enough pressure, parents must now also consider how to prepare their children for the 'new norm' due to Covid-19.

Speaking to FEMAIL, experts in children's nutrition, sleep and parenting have shared tips and suggestions for the lead up to the first day of class.

So if you're trying to get your children back into their sleep routine or attempting to settle their anxieties about going back to school, read on to see what the experts have to say.

MAKE SURE YOU'RE ORGANISED AND UNDERSTAND THE SCHOOL'S COVID PROTOCOL

'Being organised is the key to the smooth running of the first few days back at school for your children,' Georgina Durrant, author of 100 Ways Your Child Can Learn Through Play, told FEMAIL.

'Make sure to double check the school website for term dates, start times, latest updates and any new COVID-19 protocols.

'Make sure any forms are signed, bags are packed and you know things like when it is their PE day? Who's having packed lunches? And which days they may be attending after school clubs or breakfast clubs etc.

'I always advise parents to write it down, use lists, your phone, post its, wall planners - whatever works for you.

'Check their uniform fits, is labelled and that their school shoes are comfy and their lunchbox is clean! There's nothing worse than a lunchbox that has been left in the bottom of a bag all summer!

'To make things as smooth as possible for the first morning get everything out the night before - uniform, bag, shoes (if you have older children you may choose to encourage them to do this themselves). And allow a lot more time than usual for the first morning.

GET THEIR SLEEPING PATTERN SORTED

'A good night's sleep in the days leading up to school is really important. And not just for children but for parents too!

'If you're feeling refreshed you're much more likely to have a less stressful morning. And that positive, relaxed mood is likely to be passed onto your kids too for their day at school,' Georgina added.

'You could try encouraging your children to practise getting up early to make it feel less of a shock on the first day.

'Early nights are also really important and I'd advise starting them as soon as you can before they go back, so they are in a good routine.

'If they are due to start school tomorrow though, don't worry- an early night the night before is still better than nothing.'

Dr Kate Stephens, gut microbiologist at Optibac Probiotics, agreed that sleep is also important.

'Not getting enough or sufficient quality of sleep can have a negative impact on your gut health, which can in turn contribute to more sleep issues,' she explained.

'While being at home encourages a more flexible routine, going back to school is the best excuse to implement a new routine to kickstart improved sleeping habits. Try to aim for at least seven to eight hours of uninterrupted sleep per night and ensure there is a good bedtime ritual not involving screens to help your child relax and recharge.'

MINIMISE SCREEN TIME BEFORE BED

Mandy Gurney, founder of Millpond Children’s Sleep Clinic, added that a good bedtime routine should be 'fundamental' to family life.

'Start thinking about your child's bedtime an hour before you want them to be asleep.

'Tidy away toys and turn off all screens including phones, tablets and computers, as blue light can interfere with the production of the sleep hormone, melatonin. Dim the lights in their bedroom, too – this will also help with melatonin production. During this hour, it's also best to avoid giving your child any sugary food and drinks, as these could impact on their sleep.

'Take your child for a warm, relaxing bath lasting no longer than 10 minutes; avoid making this pre-bed bath an opportunity for play time to prevent over-stimulation before bed.

'Afterwards, go straight from the bathroom into the bedroom. To keep the routine focused, it's best not to go back into the living area as your child may become distracted.

'Each night while your child is lying down in bed or sitting on your lap, end your bedtime routine with a story. Listening to well-loved stories helps your child to relax and soon become a familiar part of their bedtime routine that your child associates with the end of the day and time for sleep.

'While schools have been out for summer, children have become used to staying up later and sleeping in a little more in the mornings. Now that schools and nurseries are restarting, the big change in routine may be resulting in your child finding it more difficult to fall asleep. This may just be a matter of pressing the "reset button" on their sleep routine – if they are now taking an excruciating hour or more to fall asleep, it is important to teach them how to nod off in 10-15 minutes again.'

BE OPEN WITH YOUR LITTLE ONES

'Children and teens may have concerns and worries about returning to school, and this is completely normal, especially with disruption to their last couple of school years due to the pandemic,' Georgina explained.

'Whilst you could sit them down to ask them about their worries, this may not be the most helpful approach.

'Children are much more likely to open up if they aren't forced to talk but instead provided with natural, opportunities to chat.

'For older children this could be going on a family walk together, having a family meal at the table or taking part in sport together. =

'For younger children I'm a huge believer in the importance of play. Getting down to their level and playing with their toys together gives them the chance to bring up some concerns they have.

'Also, children often "act out" their worries with their toys. So you could set up a toy school with them and observe the pretend interactions between the toys- is one of them nervous about going into the dinner hall?

'Or worried about play time? It's amazing what you can learn from watching them play!

'Lastly, don't panic if something goes wrong, everyone understands. There's so much to juggle that it's so easy to forget their packed lunch or a certain form. Don't give yourself a hard time over it.'

Gemma Berg, a mother-of-two and former teacher who runs Peekaboo Learning, supporting parents with their children's learning, suggested giving your child a pom-pom to keep in their pocket to squeeze, helping to alleviate any feelings of worry. If you are also feeling worried, then keep a couple in the car for the day of return.

'For younger children it's a great idea to speak with them about what will be happening a couple of days prior to returning to school,' she said.

'Taking them through the motions you will all be doing together in the morning and drawing pictures to support what you are explaining, so they can better retain and understand the information.

'Buying a clipboard for your child is a great way to encourage them to do their homework; many children are reluctant to do work at home as they are stationary - a clipboard allows more movement and a feeling of freedom. This has worked for many of my parents I have suggested to try with the 1-1 children I teach, it can also be used for outdoor learning.'

GET ACTIVE

Kate added to FEMAIL: 'We all know that being active is a vital part of keeping our bodies and minds healthy, however emerging research suggests there may also be a link between physical activity and promoting a healthier gut composition.

'Physical movement can also help keep the bowels moving, so keep up the walks and the family's activity levels when getting back into the school routine.'

DON'T SPEND A FORTUNE ON UNIFORM

'Many schools have second-hand school uniforms to sell at a discounted price which can be worth looking into,' Gemma added.

'If you have a class WhatsApp group, it's worth suggesting a uniform swap if they have older siblings attending the same school.

'Thick masking tape from the pound shop can be used to stick and lay flat inside your child's shoes easily as a label.

'Draw a picture or write their name and cut it in half, sticking one half in each shoe so they can identify their right foot from their left and avoid losing their shoes in a sea of 30 identical pairs.'

Originally published: www.dailymail.co.uk/femail/article-9947551/amp/Your-ultimate-school-guide.html