Getting back on track for school

If your kids spent the summer staying up late, sleeping in and being shuttled from summer camp to the swimming pool, getting back into the school routine can be a challenge for the whole family. Here are some tips to make the transition easier — and to make the most of the new school year.

Sleep

Maintain a regular bedtime. Keeping the same sleep schedule makes it easier for kids to fall asleep at night and wake up in the morning. School-age children need an average of 10 to 11 hours of sleep a night on school nights, and adolescents need nine hours, according to the National Sleep Foundation.

Get organized

Set a daily schedule. It helps younger children to know when breakfast is or what time they have to leave for school. Be realistic, says professional organizer Stacey Anderson of Bellevue-based Organized Innovations. "If you don't really get up at 7 in the morning, don't say you will on the schedule."

Use a family calendar. Anderson prefers Google Calendar because it can be accessed and updated from any computer, although a paper calendar is fine, too. Include school events, extracurricular activities and even Mom's business trip or Dad's softball game.

Set limits on kids' artwork. Anderson recommends displaying only one or two of your child's school projects a week, and at the end of the week, sitting down with your child to see which one she wants to keep and which one can be tossed. Saved artwork and completed assignments can be stored in a low-cost art portfolio case, which parents can then sort through at the end of the year. Anderson suggests Schoolfolio (www.schoolfolio.com).

Pack lightly. Organize a backpack so that heavier items are closest to the center of the back. If you prefer, your child can use a wheeled backpack.

Have a place for everything. "Children need to have one specific spot to drop things off," such as a backpack or lunchbox, Anderson says. Designate a place to keep important notices and permission slips.

Get yourself organized. For parents shuttling kids around, Anderson recommends keeping a three-ring binder or notebook with to-do lists, handy phone numbers or articles to read. "If they're sitting at school waiting for kids to get off, they can call the dentist." For the car, she suggests stocking a plastic container or duffle bag with supplies, whether sports equipment, a change of clothes or snacks. For keeping track of electronic to-do lists, she likes www.rememberthemilk.com.

Homework

Create a comfortable place for doing homework. Children need a clean, distraction-free work space that's always available for their use, whether it's the kitchen table or a desk in their room. It should be well-lighted, with school supplies within easy reach.

Establish a regular homework time. Talk to your child about what time of day would work best, keeping his or her outside activity schedule in mind. If your child attends an after-school program, find out if students are expected to do homework there.

Check homework. Be available to answer homework questions and offer assistance. If you sense your child is getting frustrated, suggest a short break. If your child completes homework assignments away from home, plan to review the work at a set time every night. You should expect about 10 minutes of homework per grade level.

Turn the TV off during homework time.

Help your child stay on top of assignments. Encourage your older child to use a planner and write down assignments daily. Students may enjoy checking off assignments as they are completed.

Lifelong learning

Read to your child. Research shows that children who are read to in their early years do better in school. Each night before bed, read to your child for at least 20 minutes. If the child is learning to read, ask him or her to read to you. For older children, set 30 minutes aside each night for family reading time, when everyone reads together silently.

Stay involved. Studies show that when parents are involved in their children's education, they do better in school. Ask questions about school that day, new homework assignments or what your child does or does not like about a particular class or subject.

Inspire learning outside of school. Children who see opportunities for learning everywhere are more likely to view schoolwork as an extension of their interest in the world. If your child enjoys sports, encourage her to look for articles about her favorite teams. If he loves the arts, share reviews of movies or plays. If you have a budding scientist, explore local parks and look for interesting plants to identify and study.

School lunches

Look over the cafeteria menu together. Ask your child what she likes and what a typical lunch includes. Recommend items that are healthier, but be willing to allow her to buy favorite lunch items occasionally. Encourage your child to choose cafeteria meals that include fruits, vegetables, lean meats and whole grains.

Get your child involved. Kids who help plan and prepare their lunches are more likely to eat them. And make it fun by packing finger foods or foods with dip, such as whole-grain cracker sandwiches filled with cream cheese or peanut butter and jelly or veggie sticks with dressing. A nice touch: Include a special note, napkin, cartoon or joke with your child's lunch.

Dinners

Prepare meals and snacks ahead of time. Spend one day planning and shopping, say, on the weekend, and cook meals you can freeze. Chop carrots or other veggies and put them in individual serving containers for a quick snack on the go, suggests Anderson. Include everyone in the planning process by allowing each family member to choose the menu for a given night.

Stock up. Keep your pantry, refrigerator and freezer stocked with the basics for three or four fast meals. Pasta and pasta sauce, salad fixings and potatoes are good basics to have at the ready, along with frozen meals that can be defrosted ahead of time and reheated quickly, or frozen vegetables, ground meat, chicken and seafood.

Joy Jernigan is a freelance writer based in Redmond.