After two months of fun, it can be hard to transition back into a full routine of school, homework, sports and for some of you, work. Not only is balancing all these things hard, but it also can take a toll on your physical and mental health. Good thing Denver Health Pediatrics runs 19 School-based Health Centers in schools across the city! Their staff are always here to help support your health throughout the year.

Tips for the Transition Back to School
Looking back, there are so many things I wish I knew. I would have done so many things differently. Although it is too late for me, it’s not too late for you! Here are useful tips to help prepare:
“Not sleeping enough can stunt your growth.”
I know you’ve heard this phrase before. And it’s actually not a lie. Lack of sleep amongst youth has more effects than you may anticipate. Humans, go through four stages of sleep throughout the night. This includes 3 stages of non-REM sleep with a final stage of REM (rapid eye movement) sleep. We cycle through these four stages every 90-120 minutes. Every stage of sleep is important and contributes to your health in different ways. The two most important types of sleep are deep sleep and REM sleep (the last two stages of sleep). Deep sleep is important for cognitive restoration and bodily recovery. REM sleep is crucial for memory, learning and creativity.
Don’t underestimate the power of having an agenda.
Having a designated agenda to write out all your daily tasks, to-dos, homework assignments, projects, after school committments and chores can help you get things done more efficiently. Having an agenda can help you reduce your stress and help you manage your time. Did you know that short-term memory can only hold information for about 15-30 seconds? Yes, your teacher may remind you of an assignment that is due the next day but if you’re packing up your books and don’t write it down, you may totally dismiss this assignment unintentionally. If I had a dollar for every time I’ve said to myself, “I’ll remember to do it later” and actually never remembered to do it, I’d be RICH. Keeping an agenda can go a long way. Get one that is to your liking and keep it with you at all times. Have it out on your desk during each class and write down important dates and assignment reminders for each class. Trust me, just having an agenda alone will help you succeed in school.
Back-to-school shopping saves you money and stress.
Trust me, do your back-to-school shopping BEFORE school starts. It’ll save you money and stress. This is because back-to-school is a huge event across the nation and you will find numerous deals for school supplies. You might not find a better price after! Although most teachers may not start lessons on the first day, they usually give out important information you might want to take notes on. Nothing feels better than being prepared, especially on your first day. There are also resources for students who don’t have access to school supplies, such as coupon deals and school-supply drives.
A Starbucks latte is not breakfast.
Pack your breakfast the night before or have easy fast breakfasts on deck in case you don’t have time to cook in the morning. Breakfast items such as granola bars, oatmeal, cereal, fruits, toast and burritos are easy and fulfilling. Grabbing a latte from Starbucks “on the way, really quick” is not a good breakfast option. Haven’t you heard “breakfast is the most important meal of the day?” It is true! The meal you eat in the morning starts off your whole day and determines how your day will go. Starting off your day without a good meal can lead to low energy and less motivation. Studies have shown students who eat breakfast perform better in school, are less likely to be tardy and do better on standardized tests. Make sure you get your breakfast in!
Doing homework in bed can affect your homework AND your sleep.
Have you ever done your homework in bed? If you answer no, great job! If you answer yes, it’s time to make some changes. Due to operant conditioning, which is a learning process where certain cues/stimulants elicit different behaviors, your brain has learned to associate your bed as a place of rest, warmth and comfort and relaxation. Doing homework on your bed can affect your sleep, as your bed is no longer exclusively for rest and comfort, but rather a place you need to also be productive. It is best to have two separate spaces for work and rest. For optimal productivity and motivation, create a space where you are able to lay out all your materials and work while sitting or even standing. Yes, standing desks are a thing now and it has actually been proven to improve workflow and productivity. Do your homework sitting or standing but never laying down!