Back to School: Preventing Stress and Fatigue
The start of the school year brings a change in routine for children, teenagers, and their parents. After the summer break, returning to early mornings, activities, and schoolwork can lead to temporary fatigue, trouble falling asleep, or some anxiety.
Sleep: Your Best Ally for the Start of the School Year
Adequate and regular sleep promotes attention, memory, and emotional balance. Santé publique France estimates that daily sleep needs are generally 10 to 13 hours for children ages 3 to 5,
and 9 to 11 hours for children ages 6 to 13,
from 9 to 10 a.m. for ages 14 to 17,
andat least 7 hours for those aged 18 to 64.
To make the transition easier, here are a few simple steps you can take:
- reestablish regular bedtimes and wake-up times;
- maintain a calm bedtime routine;
- Pack school supplies the night before to avoid rushing in the morning;
- Maintain a regular exercise routine throughout the day.
Limit Screen Time in the Evening
Using phones, tablets, computers, or video game consoles late at night can delay falling asleep and disrupt sleep patterns. The French National Health Insurance system specifically recommends avoiding screens in the bedroom and turning them off at least one hour before bedtime for children.
In the evening, it's best to choose reading, conversation, quiet music, or any other activity that allows for a gradual transition to sleep.
Be on the lookout for signs of stress in children
It’s common to feel a little anxious as the start of the school year approaches. Children may have trouble putting this into words. This anxiety can manifest in various ways, such as irritability, trouble falling asleep, stomachaches or headaches, a loss of appetite, or reluctance to go to school.
Active listening and supporting the child remain essential: encouraging the child or teenager to express their concerns often helps identify difficulties related to separation, learning, relationships with peers, or daily routines. Role-playing (for example, having the child’s stuffed animal “speak”) can also help them open up and better identify the cause of the problem.
What about adults?
For adults, the stress of going back to school can manifest as unusual irritability, tension, difficulty concentrating, persistent fatigue, or trouble unwinding at the end of the day.
It can also disrupt sleep: difficulty falling asleep (you know, when your mind keeps racing), waking up during the night, waking up too early, or feeling like you haven't had a restful night's sleep.
Before seeking a solution or medical advice, you can start by noting how long you’ve had these symptoms, how often they occur, how they affect your daily life, as well as your lifestyle habits, current treatments, and any stimulants you may be using.
When should you see a doctor?
In fact, in some cases, it is recommended to seek medical advice, particularly when sleep disturbances persist or affect daily life.
A referral is also necessary in cases of severe snoring, nocturnal breathing pauses, marked anxiety, or signs of depression, or in cases of severe, prolonged fatigue or fatigue accompanied by other symptoms
Pharmacy Consulting
You can also start by talking to your pharmacist. He or she will be able to guide you, whether your concern is related to stress, sleep, or fatigue.
If necessary, he or she can refer you to a doctor or another healthcare professional.
Our Back-to-School Selection
At PharmaSmile, we have several solutions that can help you better manage getting back into the swing of things after summer vacation.
Magnesium Bisglycinate: our premium formula, recommended for times of fatigue and a demanding schedule; magnesium supports the normal functioning of the nervous system and, together with vitamin B6 and taurine, helps reduce fatigue.
Marine Magnesium: The classic combination of marine magnesium and vitamin B6 is suitable for people looking to supplement their magnesium intake.
Sleep Complex: When returning to work is accompanied by difficulty falling asleep or waking up during the night, thanks to a formula combining herbs, saffron, and melatonin.
Organic True Lavender Essential Oil: a great addition to a relaxation routine, especially when diffused into the air.
Dietary supplements are not a substitute for a varied and balanced diet or a healthy lifestyle. When using them, follow the specific usage instructions for each product, which can be found on the packaging.
