How to choose the right routine for a student's day

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

A well-thought-out study and rest schedule will improve student performance. And it will preserve the nerve cells of its parents.

To make the study easier and more fun, the student needs a regime. Thanks to the clear alternation of activities and free time, the child will be less tired, have more time, and his mood will improve.

When drawing up a daily routine for a student, it is necessary to take into account sleep norms, diet, as well as the need for rest and physical activity. Let's consider each item separately.

Sleeping mode

The quantity and quality of sleep has a decisive influence on the well-being and work capacity of children. If your child does not sleep enough 4 Ways Lack of Sleep Affects How Kids Learn, his memory deteriorates and his mood falls, it is difficult for him to concentrate on the lesson, and problems with planning. And in adolescence, sleep problems can also lead to Lack of sleep as a contributor to obesity in adolescents: impacts on eating and activity behaviors to become overweight.

How much sleep do you need

Rospotrebnadzor How to properly organize a schoolchild's day regimen 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 6-9 grades;
• 8-9 hours for grades 10-11;

It is advisable for first graders to sleep for 2 hours in the afternoon to recuperate.

How to organize sleep patterns

There are not many rules here, and they are extremely simple.

• You need to go to bed at the same time. Approximately - at 9-10 pm. It is advisable not to deviate from this routine on weekends. But you can sleep on Saturday and Sunday longer 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 messengers or watching videos on YouTube.
• Establish relaxation rituals. A relaxing bath, talking over tea, leisurely walks, reading (for example, classical literature) are disposed to sleep.
• Be sure to ventilate your bedroom before bed.

Diet

During school years, many eating habits are developed that affect health in adulthood. With insufficient or improper nutrition Children, food and nutrition, the child simply does not have enough energy to study, he quickly gets tired, becomes inattentive and irritable.

How much do you need to eat

Usually, schoolchildren need 4–5 meals with an interval of 3, 5–4 hours to replenish their strength. According to the standards of Rospotrebnadzor How to properly organize a schoolchild's day regimen, the average daily energy requirement is 2,350 kcal for a child of 7–11 years old and 2,713 kcal after 11 years. It is optimal if the ratio of proteins, fats and carbohydrates in the diet is 1: 1: 4.

How to organize a diet

As with 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 rush. Naturally, you should avoid spicy and fried foods, fast food and carbonated drinks 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 his dad and mom eat this way.

Taking five meals a day as a basis, adhere to the following recommendations.

• Breakfast. He is needed - period. Moreover, in the morning, a student needs to eat a quarter of the daily diet, which means that one sandwich is not enough. Try to serve a hot meal for breakfast - milk porridge, scrambled eggs, cheesecakes, or something meaty.
• Second breakfast (school snack). It can 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. Ideal if there is a salad, first, fish or meat on the table, plus something for dessert.
• Afternoon snack. Another light snack, the purpose of which is to replenish energy reserves and calmly survive until dinner. For this, fruits and berries are suitable, as well as fermented milk products.
• Dinner. In the evening, the student is advised to eat about the same as for breakfast. But it is better to exclude meat and fish, since proteins excite the nervous system and are slowly digested.

Study and rest mode

One of the common mistakes active and caring parents make is to schedule too tight a schedule for their child. It is clear that I 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 will most likely achieve the opposite effect - a potential genius will lose interest in any activity. Therefore, it is very important to correctly alternate between study and rest, as well as to ensure that the child is moving enough.

How much do you need to study and rest

Rospotrebnadzor experts suggest How to properly organize a schoolchild's daily routine to be guided by such norms.

To complete the lessons:

• 1, 5 hours in grades 2-3;
• 2 hours in grades 4-5;
• 2, 5 hours in grades 6-8;
• 3, 5 hours in grades 9-11.

For walks and outdoor games:

• 3–3, 5 hours at a younger age;
• 2, 5 hours in high school.

Earlier, experts also recommended limiting the time spent by schoolchildren in front of computer screens or tablets. But with the proliferation of smartphones and the massive shift to online learning, keeping a child away from the screen becomes a daunting task. Parents can only set a limit on access to games, instant messengers and other resources that distract from school and do not bring health benefits.

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 having 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 the student sleeps at this time.
• It is better to start doing the lessons from 4 o'clock WHEN IS THE BEST TIME TO STUDY: MORNING, NOON OR NIGHT? afternoon, when the brain begins to establish new connections and actively assimilate information.
• Even with the most tight schedule, a child needs an hour or two of free time, when he can do anything. For example, just mess around.

Pupil's day regimen

This is what the approximate daily routine looks like from the point of view of Rospotrebnadzor. School student's daily routine. It is designed for a child of primary school age. In middle and high school, the number of hours required for class will increase, but there will be less time for sleep and rest.

• 7:00 - rise, morning exercises, water procedures, bed cleaning, toilet.
• 7: 15-7: 30 - breakfast.
• 7: 40–8: 10 - drive to school or morning walk.
• 8: 30-13: 05 - classes at school.
• 13: 30-14: 00 - the way from school or a walk after classes.
• 14: 00-14: 30 - lunch.
• 14: 30-15: 30 - afternoon rest or sleep.
• 15: 30–16: 00 - Walk or games and outdoor sports activities.
• 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 - getting ready for bed.
• 21:00 - hang up.