Tips for students to kickstart a new academic year

As the new academic year commences, a trio of experts from Weill Cornell Medicine in Qatar (WCM-Q) have provided advice to help students embark on their studies with confidence. Dr Sohaila Cheema, Karima Chaabna and Anupama Jithesh, affiliated with the Institute for Population Health at WCM-Q, emphasize that a successful start hinges on establishing healthy, daily routines.

Their recommendations are straightforward yet impactful: fostering consistent sleep patterns, nourishing bodies with nutritious meals, engaging in regular physical activity, and maintaining open lines of communication with parents and educators.

Central to their guidance is the importance of a reliable bedtime routine. "Good quality sleep supports emotional wellbeing, concentration, learning, and school attendance. Encourage children to switch off electronic devices at least one hour before bedtime and follow a calming routine, such as reading, preparing their school bag, or spending quiet time with family," they advise. This restorative practice ensures children enter each day feeling rested and ready.

Nutrition is another cornerstone of academic readiness. "Healthy meals help children concentrate and maintain energy throughout the school day. Children need the same types of nutrients, such as carbohydrates, protein, fats, minerals, and vitamins, as adults, but in different amounts. Encourage them to include colourful fruits and vegetables in meals and lunch boxes," the experts note.

They caution against sugary cereals, juice drinks, salty processed foods, processed meats, and frequent treats like cakes, biscuits, and ice cream. Healthier choices could include whole-grain sandwiches, fresh fruit, vegetable sticks, yoghurt, eggs, cheese, hummus, or nuts.

Physical activity is highlighted as vital for both mental and physical health. "Children should be active every day through activities such as running, jumping, playing active games, cycling, swimming, dancing, or sports such as football. Aim for at least 60 minutes of movement daily," the article stresses. Such movement not only boosts brain health and academic performance but also promotes strong bones, emotional wellbeing, and long-term health.

Open communication with parents and teachers is equally crucial. Students should be encouraged to discuss their day, friendships, worries, and feelings. "Some children may face challenges such as bullying, exclusion, or difficulty connecting with teachers. These experiences can affect behavior, sleep, schoolwork, and attendance.

Listen actively, validate their emotions, offer reassurance, and communicate with school staff when needed," the experts recommend. Supporting children in managing anxiety and fear is also important. They suggest, "It is normal for children to feel nervous at the start of a new school year. Support them by modelling healthy coping strategies and discussing practical ways to deal with stressful situations. This can help them relax and regain control when they feel anxious or overwhelmed."

Encouraging problem-solving skills is another strategy the experts suggest. "Instead of solving every problem for them, guide them with questions such as, “What do you think you could try?” or “Who could help you with this?” This helps build confidence, independence, and resilience." Finally, the experts stress the value of organization in reducing stress and managing daily routines.

They advise parents to help students prepare their school bag the night before, keep a tidy workspace, maintain regular morning and bedtime routines, and use planners or calendars for homework and activities. These simple habits can transform school days into smoother, more manageable experiences.