Tackling Back-to-School Anxiety in Children

By:  | September 16, 2024 |  | 

by Maia Franco

As summer ends, the back-to-school season begins! While some children will dread school because of things like homework, others may find their dread to really be anxiety. Many children struggle with anxiety brought on by the sudden environmental and social changes school brings on. Abrupt changes can lead to thought patterns that may be preventing them from the good night’s sleep they need to take on a day of learning. Consider these ways to calm a child whose anxiety is preventing them from falling asleep on a school night:

1. Establish a routine

Routines decrease anxiety, as they provide a sense of predictability and control.  Before school starts, try transitioning kids into a calming bedtime routine. Take the time before school starts to practice an earlier bedtime, making sure there is some time for a calming activity. Reading, choosing an outfit for the next day, and taking a warm bath are a few examples of comforting activities that can decrease anxiety. Once these nightly habits become established routines, a child’s brain will come to expect these activities and prepare to enter a sleep state.

2. Nutrition

Regularly eating foods rich in tryptophan before bed is proven to improve sleep quality and aid in falling asleep. Tryptophan is an amino acid that serves as a building block for the body to create serotonin and melatonin. Serotonin is known as the “feel good” neurotransmitter that can regulate mood, while melatonin prepares the brain to sleep. Try serving a dinner or a bedtime snack high in tryptophan, with foods like turkey, milk, nuts, and fruit. As bedtime approaches, avoid stimulants, such as added sugar and caffeine. These have been shown to interfere with melatonin production.

3. Screen time

Blue light from TVs, tablets, and phones is proven to interrupt the production of melatonin, delaying the onset of sleep. The light from these devices can trick the body into thinking it is still daytime. Experts recommend staying off of screens at least 1 hour before bed for optimal sleep.

4. Reassurance

Ask your child what they are anxious about and reassure them. If they fear the dark, help them pick out a comforting nightlight. If it’s the school bus, tell them about how much fun it will be to sit with other kids and play before school. While reassuring them, help them build confidence with affirmations, reminding them that there is nothing to fear at school.

5. Seek professional help, if needed

If your child’s anxiety does not improve after a few methods of intervention, reach out to their pediatrician for additional support.