To make learning easier and more fun, the student needs a routine. Thanks to a clear alternation of tasks and free time, the child will be less tired, more in time, and his mood will improve.
When drawing up the daily routine for the student, it is necessary to take into account the norms of sleep, diet, as well as the need for rest and physical activity. Let’s consider each item separately.
The quantity and quality of sleep has a decisive influence on the well-being and working capacity of children. If your child is sleeping not enough, his memory deteriorates and his mood drops, it is difficult for him to concentrate on the lesson, there are problems with planning. And in adolescence, sleep problems can also lead to excess weight gain.
How much sleep do you need
Rospotrebnadzor recommends the following sleep norms for schoolchildren:
- 10–10.5 hours for grades 1–4;
- 10.5 hours for grades 5–7;
- 9–9.5 hours for grades 6–9;
- 8–9 hours for grades 10–11;
It is desirable for first-graders to sleep also 2 hours during the day in order to restore strength.
How to arrange sleep
There are few rules here, and they are extremely simple.
- You need to go to bed at the same time. Approximately 9-10 pm. It is advisable not to deviate from this routine even on weekends. But you can sleep longer on Saturday and Sunday without jumping up at the sound of the alarm clock.
- Two hours before bedtime, it is important to reduce emotional stress – in the form of noisy games, active correspondence with classmates in instant messengers, or watching YouTube videos.
- Start rituals that set you up for relaxation. A relaxing bath, conversations over tea, leisurely walks, reading (for example, classical literature) have a relaxing time for sleep.
- Be sure to ventilate the bedroom before going to bed.
During school years, many eating habits are developed that affect health in adulthood. In case of insufficient or incorrect nutrition the child simply does not have enough energy to study, he quickly gets tired, becomes inattentive and irritable.
How much to eat
Usually, schoolchildren need 4–5 meals with an interval of 3.5–4 hours to replenish their strength. According to the norms Rospotrebnadzor, the average daily energy requirement is 2,350 kcal for a child aged 7–11 and 2,713 kcal after age 11. It is optimal if the ratio of proteins, fats and carbohydrates in the diet is 1: 1: 4.
How to organize a diet
As in the case of sleep, you need to eat at the same time. It is better to do this not on the go, but in a calm atmosphere, without any haste. Naturally, spicy and fried foods, fast food and carbonated drinks should be avoided whenever possible.
It is important that parents set a healthy example. Agree, it is difficult to convince a teenager that chips instead of borscht for lunch is harmful if that is how his dad and mom eat.
Based on five meals a day, adhere to the following recommendations.
- Breakfast. It is needed – period. Moreover, in the morning the student needs to eat a quarter of the daily ration, which means that one sandwich is not enough. Try to serve a hot dish for breakfast – milk porridge, scrambled eggs, cheesecakes or something meaty.
- Second breakfast (school snack). It may include a cheese sandwich, nuts, cookies, fruit, or yogurt.
- Dinner. This is the main meal (up to 40% of the daily diet), which usually consists of 3-4 different dishes. Ideally, if there is a salad, a first, fish or meat on the table, plus something for dessert.
- afternoon tea. Another light snack, the purpose of which is to replenish energy reserves and live quietly until dinner. For this, fruits and berries, as well as sour-milk products, are suitable.
- Dinner. In the evening, the student is recommended to eat about the same amount as for breakfast. But it is better to exclude meat and fish, as proteins excite the nervous system and are slowly digested.
Mode of study and rest
One of the common mistakes of active and caring parents is to make a too busy schedule for the child. It is clear that you want to raise a successful person who plays the violin, swims and draws equally well. He also knows three languages and understands robotics.
But by overloading a student, you are likely to achieve the opposite effect – a potential genius will lose interest in any activity. Therefore, it is very important to correctly alternate study and rest, as well as to ensure that the child moves enough.
How much to study and rest
Rospotrebnadzor specialists offer rely on such standards.
To complete the lessons:
- 1.5 hours in 2nd-3rd grades;
- 2 hours in grades 4–5;
- 2.5 hours in grades 6–8;
- 3.5 hours in 9th-11th grades.
For walks and outdoor games:
- 3–3.5 hours at a younger age;
- 2.5 hours in high school.
Previously, experts also recommended limiting the time spent by schoolchildren at computer or tablet screens. But with the spread of smartphones and the massive transition to online learning, driving a child away from the screen turns into a daunting task. Parents can only set a limit on access to games, instant messengers and other resources that distract from learning and do not benefit health.
How to organize a study and rest regimen
Much depends on the interests, extracurricular activities and physiological characteristics of each student. However, there are some general tips.
- After returning from school and lunch, the child needs to rest for an hour and a half before sitting down for lessons. If we are talking about primary school age, it is desirable that at this time the student sleep.
- It is better to start doing lessons from 4 hours in the afternoon, when the brain begins to establish new connections and actively absorb information.
- Even with the tightest schedule, a child needs an hour or two of free time when he can do whatever he wants. For example, just mess around.
School day routine
This is what the approximate daily routine looks like from the point of view Rospotrebnadzor. It is designed for a child of primary school age. In middle and high school, the number of hours required for classes will increase, but there will be less time for sleep and rest.
- 7:00 a.m. – get up, morning exercises, water procedures, bed making, toilet.
- 7:15 – 7:30 – breakfast.
- 7:40 – 8:10 – the road to school or a morning walk.
- 8:30-13:05 – classes at school.
- 13:30-14:00 – the road from school or a walk after class.
- 14:00-14:30 – lunch.
- 14:30-15:30 – Afternoon rest or sleep.
- 15:30-16:00 – walk or games and outdoor sports.
- 16:00-16:15 – afternoon tea.
- 16:15-17:30 – homework preparation.
- 17:30-19:00 – walk in the fresh air.
- 19:00-20:00 Dinner and free time.
- 20:30 – preparation for bed.
- 21:00 – lights out.