Once again, summer break flew by and here we are again getting our teens back to middle and high school and off to college. I find this a challenging time of year, as we go from easy-going beach days, sleeping in, impromptu meals at varying times of day, to a much more structured schedule, that often requires the adults in the house to enforce rules that do not apply during summer vacation. Some families have the added task of helping a teen navigate the transition from middle to high school or high school to college.
I have many great memories of fun summer nights when I was a teen and as a family, letting bedtimes slide and sleeping in. The imminent start of the school year always came with a panic in shifting sleep schedules. Although our teens get 30 extra minutes in the morning this year, it is still important to prioritize sleep for our teens’ developing brains and bodies.
Though sleep specialists recommend that teens get an average of eight to ten hours of sleep a night, the CDC found that 72.7% of high school students were getting less than eight hours of sleep on school nights. This can have significant impacts on students’ mental and physical wellbeing as well as their academic performance. We can help teens with this transition by helping them establish healthy sleep habits. This can look like building up to the time shift by slowly adjusting their sleep schedule by 15 minute increments, encouraging regular exercise, limiting naps to 30 minutes or less a day (some sleep scientists discourage adolescent napping), and avoiding screen time right before bed.
It can also be challenging for teens to juggle the demands of school, extracurriculars, and jobs. Parents should try to validate these challenges, while helping them develop tools for managing these demands. Some teens might find it helpful to plan ahead and stay ahead by buying a wall calendar or personal planner, where they can mark the dates of their exams, important assignments, and any other commitments they may have like dance rehearsal or soccer practice. Planning out their semester ahead of time can also give teens the opportunity to say “no” to other activities if their schedules are beginning to fill. Helping teens organize their schedules builds important skills in time management, boundaries, and workload expectations.
Families with young people transitioning to middle school, high school, or college have the added factor of supporting their child through a major life transition. Among younger teens, we can help ease the discomfort of this transition by helping them establish a consistent and organized homework and school day preparation routine. It is good to establish a quiet, distraction-free workspace and to encourage a consistent homework time. Help avoid rushed mornings by choosing school clothes and packing backpacks and extracurricular equipment the night before. As your teen becomes more structured and organized, be sure to praise and encourage them for successful efforts and improvements. Forethought and focus are usually not the strong suit of most young teens, but with a little routine and preparation, we can help set them up for less stress and more success.
Older teens who are transitioning to college will likely require a more hands-off approach as they begin to adjust to life away from home. However, it is still important to offer our teens guidance that will leave them feeling capable and empowered as they begin to embrace adulthood. Have open discussions with college-bound teens about their fears, expectations, and anxieties. Listen without judgment or comment, give them space to process their feelings, and ask them what they need from you. If they are open to it, brainstorm solutions to their concerns and help them find resources that they may not have thought of. For example, many new college students might not know how helpful it can be to get to know your professors during office hours or how to access campus resources like mental health counseling or academic workshops.
Though the summer beach days and late movie nights are likely over for now, this academic year is a great opportunity for your teen to conquer challenges and develop new skills. Transitions can be very challenging for any teen, but with proper support, positive encouragement, and appropriate guidance, you will likely be amazed at how your teen has transformed during this academic year.