Healthy daily routine for schoolchildren. Daily routine for a primary school student: sample

A schoolchild’s daily routine is a routine of wakefulness and sleep, alternation of various types of activities and rest during the day.
The state of health, physical development, performance and performance at school depend on how well the schoolchild’s daily routine is organized.
Schoolchildren spend most of the day with their families. Therefore, parents should know the hygienic requirements for the schoolchild’s daily routine and, guided by them, help their children in properly organizing the daily routine.
A child’s body needs certain conditions for its growth and development, since his life is in close connection with the environment, in unity with it. The connection of the body with the external environment, its adaptation to the conditions of existence are established with the help of the nervous system, through the so-called reflexes, i.e., the response of the body’s nervous system to external influences.
The external environment includes natural factors such as light, air, water, and social factors - housing, food, conditions of classes at school and at home, recreation.
Unfavorable changes in the external environment lead to diseases, delayed physical development, and decreased performance and academic performance of the student. Parents must properly organize the conditions in which the student prepares homework, rests, eats, and sleeps in such a way as to ensure the best implementation of this activity or recreation.
The basis of a properly organized schoolchildren’s daily routine is a certain rhythm, strict alternation of individual elements of the regime. When individual elements of the daily routine are performed in a certain sequence, at the same time, complex connections are created in the central nervous system, facilitating the transition from one type of activity to another and their implementation with the least amount of energy. Therefore, it is necessary to strictly adhere to a certain time of getting up and going to bed, preparing homework, eating, i.e. follow a certain, established daily routine. All elements of the regime must be subordinated to this basic principle.
The schoolchild's daily routine is built taking into account age-related characteristics and, above all, taking into account the age-related characteristics of the activity of the nervous system. As the student grows and develops, his nervous system improves, its endurance to greater stress increases, and the body gets used to doing more work without fatigue. Therefore, the workload that is usual for schoolchildren of middle or high school age is excessive and unbearable for younger students.
This article is about the daily routine for healthy schoolchildren. In children with poor health, infected with worms, with tuberculosis intoxication, patients with rheumatism, as well as in children recovering from infectious diseases such as measles, scarlet fever, diphtheria, the body's endurance to normal stress is reduced and therefore the daily routine should be somewhat different. When organizing a student’s daily routine, it is important to seek advice from the school or local doctor. The doctor, guided by the student’s health condition, will indicate the features of the regime necessary for him.

A properly organized schoolchild’s daily routine includes:

1. Proper alternation of work and rest.
2. Regular meals.
3. Sleep of a certain duration, with an exact time of getting up and going to bed.
4. A specific time for morning exercises and hygiene procedures.
5. A specific time for preparing homework.
6. A certain duration of rest with maximum stay in the open air.

7.00 - Wake up (waking up late will not give the child time to wake up well - drowsiness may persist for a long time)

7.00-7.30 - Morning exercises (will help make the transition from sleep to wakefulness easier and give you energy), water treatments, bed making, toilet

7.30 -7.50 - Morning breakfast

7.50 - 8.20 - Road to school or morning walk before school starts

8.30 - 12.30 - School activities

12.30 - 13.00 - The road from school or a walk after school

13.00 -13.30 - Lunch (if for some reason you exclude hot breakfasts at school, then the child must go to lunch if he attends an extended day group)

13.30 - 14.30 - Afternoon rest or sleep (it is difficult to put a modern child to bed after lunch, but quiet rest is necessary)

14.30 - 16.00 - Walk or games and outdoor sports activities

16.00 - 16.15 - Afternoon snack

16.15 - 17.30 - Preparing homework

17.30 - 19.00 - Walks in the fresh air

19.00 - 20.00 - Dinner and free activities (reading, music lessons, quiet games, manual labor, helping the family, foreign language classes, etc.)

20.30 - Getting ready for bed (hygiene measures - cleaning clothes, shoes, washing)

The child should sleep for about 10 hours. They should get up at 7 am and go to bed at 20.30 - 21.00, and the older ones at 22.00, at the latest - at 22.30.

You can switch classes. Based on your child's preferences and priorities, the main thing is to maintain an alternation of rest and work.

Every student's day should begin with morning exercises, which is not without reason called exercise, as it drives away the remnants of drowsiness and, as it were, gives a charge of vigor for the whole coming day. A set of exercises for morning exercises is best agreed upon with a physical education teacher. On the advice of the school doctor, gymnastics includes exercises that correct poor posture.
Gymnastic exercises should be carried out in a well-ventilated room, in the warm season - with an open window or in the fresh air. The body should be naked if possible (you should exercise in panties and slippers) so that the body simultaneously receives an air bath. Gymnastic exercises strengthen the functioning of the heart and lungs, improve metabolism, and have a beneficial effect on the nervous system.
After gymnastics, water procedures are carried out in the form of rubdowns or douches. Water procedures should be started only after a conversation with the school doctor about the student’s health condition. The first rubdowns should be carried out with water at a temperature of 30-28°, and every 2-3 days, reduce the water temperature by 1° (not lower than 12-13°), while the temperature in the room should not be lower than 15°. Gradually, you can move from rubbing to dousing. Water procedures with a gradual decrease in water temperature increase the body's resistance to sudden temperature fluctuations in the external environment. Consequently, the morning toilet, in addition to hygienic significance, also has a hardening effect, improves health, and increases resistance to colds. The entire morning toilet should take no more than 30 minutes. Morning exercises followed by water procedures prepare the student’s body for the working day.
The main activity of schoolchildren is their academic work at school and at home. But for the comprehensive development of children, it is also very important to accustom them to physical labor; work in the school workshop, in production, in “Skillful Hands” circles, in the garden, vegetable garden, helping the mother with housework. At the same time, children acquire not only labor skills, but also receive physical training and improve their health. Only the right combination of mental and physical labor contributes to the harmonious development of the student.
For schoolchildren of junior, middle and senior age, based on the age characteristics of their central nervous system, a certain duration of school hours is established. Preparing home lessons during the day for elementary school students should take 1 1/2-2 hours, middle school - 2-3 hours, high school - 3-4 hours.
With such a duration of homework, as special studies have shown, children work attentively, concentratedly all the time and by the end of classes remain cheerful and cheerful; There are no noticeable signs of fatigue.
If the preparation of homework is delayed, then the educational material is poorly absorbed, children have to re-read the same thing many times in order to understand the meaning, and they make many mistakes in written work.
Increasing the time it takes to prepare school assignments often depends on the fact that many parents force their children to prepare homework immediately upon arriving from school. In these cases, the student, after mental work at school, without having had time to rest, immediately receives a new load. As a result, he quickly becomes tired, the speed of completing tasks decreases, memorization of new material deteriorates, and in order to prepare all his lessons well, a diligent student sits at them for many hours.
For example, the mother of the boy Vova believes that her son, who is in the 2nd grade of the first shift, should come home from school, eat and do his homework, and then go for a walk. Vova K., a very neat, efficient boy, on the advice of his mother, prepares assignments immediately upon arriving from school, but for some time now completing assignments has become torment for him, he sits continuously for 3-4 hours, is nervous because he is ill masters educational material. This affected both health and academic performance. The boy lost weight, turned pale, began to sleep poorly, became absent-minded in school lessons, and his academic performance decreased.
It is not advisable to prepare homework immediately upon arrival from school. In order to learn the material well, students need to rest. The break between studying at school and starting to prepare homework at home must be at least 2 1/2 hours. Students will spend most of this break walking or playing outdoors.
Students studying in the first shift can start preparing homework no earlier than 16-17 hours. For second shift students, time should be allocated for preparing homework, starting at 8-8 1/2 o'clock in the morning; They should not be allowed to prepare their homework in the evening after returning from school, as their performance decreases by the end of the day.
When doing homework, just like at school, every 45 minutes you should take a break for 10 minutes, during which you need to ventilate the room, get up, walk around, and do a few breathing exercises.
Children often spend a lot of time preparing homework because their parents do not help them organize their homework correctly and do not create conditions for this work that would allow them to concentrate and work without distraction. In many cases, students have to prepare assignments when there is loud talking, arguing, or the radio in the room. These extraneous external stimuli distract attention (which happens especially easily in children), inhibit and disorganize the smooth functioning of the body. As a result, not only does the preparation time for lessons lengthen, but the child’s fatigue also increases, and in addition, he does not develop the skills of concentrated work, he learns to be distracted by extraneous matters while working. It also happens that while the child is preparing homework, parents interrupt him and give him small instructions: “put the kettle on,” “open the door,” etc. This is unacceptable. It is necessary to create calm learning conditions for the student and demand that he work with concentration and not stay at lessons for more than the allotted time.
Every student needs certain a permanent place at a common or special table for doing homework, since in the same constant environment attention is quickly focused on the educational material, and therefore its assimilation is more successful. The workplace must be such that the student can freely position himself with his aids. The dimensions of the table and chair must correspond to the student’s height, otherwise the muscles quickly fatigue and the child cannot maintain the correct posture at the table while performing tasks. Sitting for a long time in an incorrect position leads to curvature of the spine, stooping, sunken chest, and abnormal development of the chest organs. If a student has a special table for studying, then until the age of 14, the height of the table and chair should be changed in a timely manner. For students with a height of 120-129 cm, the height of the table should be 56 cm and the height of the chair - 34 cm, for students with a height of 130-139 cm - the height of the table should be 62 cm, the height of the chair - 38 cm.
When a schoolchild works at a common table, the difference in the height of the table from the floor and the height of the chair from the floor should be no more than 27 cm and no less than 21 cm. To ensure this position for younger schoolchildren, you can put one or two well-planed boards on the chair, and under your feet place a bench for support. Parents should monitor the student's seating position while preparing home lessons and during free classes. Proper seating of the student ensures normal visual perception, free breathing, normal blood circulation and contributes to the development of good posture. With correct seating, 2/3 of the student’s hips are placed on the seat of the chair, the legs are bent at right angles at the hip and knee joints and rest on the floor or bench, both forearms rest freely on the table, and the shoulders are at the same level. Between the chest and the edge of the table there should be a distance equal to the width of the student’s palm, the distance from the eyes to a book or notebook should be at least 30-35 cm. If the height of the table and chair corresponds to the size of the student’s body, then by monitoring the correct seating, you can easily teach children sit straight.
For the growth and development of a child's body, clean, fresh air is necessary. It is of great importance for increasing mental performance, improving brain function and maintaining vigor. Therefore, before classes, as well as during 10-minute breaks, you need to ventilate the room, and in the warm season you should study with an open vent or an open window. Another important condition for classes is sufficient lighting of the workplace, both natural and artificial, since doing homework (reading, writing) is associated with great eye strain. The light from the window or from a lamp should fall on the textbooks (notebooks) to the left of the sitting student, so that the shadow from the hand does not fall. There should be no tall flowers or a solid curtain on the window, as this will impair the lighting of the workplace. When studying under artificial lighting conditions, the table must be additionally illuminated with a table lamp, placing it in front and to the left. The electric lamp must have a power of 75 watts and be covered with a shade to prevent light rays from entering the eyes.
Fulfillment of all the above conditions contributes to maintaining high performance.
The success of preparing homework and the success of school work also depend on the timeliness of completing other elements of the regime. Thus, an important element of a schoolchild’s daily routine is rest.
With prolonged intense mental work, the nerve cells of the brain become tired and depleted., in working organs, the processes of breakdown of substances begin to prevail over their replenishment, therefore efficiency decreases. To prevent this from happening, the body should be given timely rest. During rest, the processes of restoration of substances in the tissues are enhanced, the metabolic shifts that have occurred are eliminated and proper performance is restored. Particularly important during mental work, in which primarily the cells of the cerebral cortex, which are easily fatigued, are involved, is the alternation of mental work with other types of activity.
The greatest Russian scientist I.M. Sechenov proved that the best rest is not complete rest, but the so-called active rest, that is, the change of one type of activity to another. During mental work, excitement occurs in the working cells of the cerebral cortex; at the same time, other cells of the cerebral cortex are in a state of inhibition - they are resting. The transition to another type of activity, for example, movement, causes excitation to occur in previously non-working cells, and in working cells, an inhibitory process arises and intensifies, during which the cells rest and recover.
One-sided mental sedentary work of schoolchildren does not create conditions for full physical development and health. The replacement of mental labor with physical labor, in which the child’s entire body or parts of it are involved in movement, contributes to the rapid restoration of performance. The best active recreation for a schoolchild is physical activity, especially outdoors. Spending children outdoors has great health benefits. Fresh, clean air strengthens the student’s body, improves metabolic processes, the functioning of the cardiovascular and respiratory systems, and increases his resistance to infection. The best types of mobile activities that quickly dissipate fatigue and exhaustion are movements chosen by the children themselves, performed by them with pleasure, joy, and emotional uplift. Such movements are outdoor games and sports entertainment (in the warm season - games with a ball, jumping rope, small towns, etc.; in winter - sledding, skating, skiing).
Experience shows that with the desire and persistence of parents, almost every yard can have a skating rink in the winter and a ball game area can be organized in the summer.
Parents should encourage the desire of middle and older schoolchildren exercise in one of the sports sections at schools, pioneer houses or youth sports schools. These activities make the student strong, resilient and have a positive impact on his performance and academic performance.
For outdoor outdoor games, students of the first shift should be given time after lunch before starting homework, and students of the second shift - after preparing their homework before leaving for school. The total duration of stay in the open air, including the journey to school and back, should be at least 3 - 3 1/2 hours for younger schoolchildren, and at least 2 - 2 1/2 hours for older students.
Outdoor games, outdoor sports You should spend more time on weekends, combining them with walks outside the city, into the forest, and with excursions. Many parents incorrectly think that instead of playing outdoors, children are better off reading fiction or doing housework. They should be reminded of the old pedagogical rule: “Children’s character is formed not so much in the classroom at a desk, but on the lawn, in outdoor games.”
In the student’s daily routine, time should be allocated for free chosen creative activity, such as designing, drawing, modeling, music, reading fiction. This takes 1 - 1 1/2 hours for younger students during the day, and 1 1/2 - 2 1/2 hours for older students.
Every schoolchild should be involved in feasible work around the house. The younger ones can be entrusted with cleaning the room, watering flowers, washing dishes; for older people - a walk with the kids, buying groceries, working in the garden, etc.
Some parents do not involve their children in family service work at all and even in service work for themselves (cleaning shoes, dresses, making the bed, sewing on a collar, buttons, etc.). This will make them make a big mistake.
Thus, the mother of two schoolchildren, despite the fact that they are already in the 6th grade, believes that her children are still too young to do housework. The mother herself cleans the apartment, goes grocery shopping, washes the dishes, without involving the children in this. Previously, children had a desire to do something for the house themselves, but their caring mother warned them about everything. And now, growing up, they make complaints to their mother: why the clothes are not ironed properly, why the room is poorly cleaned. Children grew up selfish, people who do not know how to do anything. Such parents forget that work not only contributes to the proper upbringing of the child and disciplines him, it helps to improve his physical development and health. Every schoolchild should be taught to help his family and instill a love of work.
For proper growth and development of a child, a sufficiently high-calorie diet is necessary., complete in protein, fat, carbohydrates, mineral salts and vitamins.
Much attention should be paid to the diet, regular meals at strictly established times - every 3-4 hours (4-5 times a day). Those who always eat at a certain time develop a conditioned reflex for time, i.e., when a certain hour approaches, appetite appears, the secretion of digestive juices begins, which facilitates the digestion of food.
Disorderly eating leads to the fact that the necessary preparation of the gastrointestinal system for these meals does not occur, nutrients are less absorbed, and appetite is lost. Disorderly eating of sweets and sugar especially spoils the appetite.
To illustrate, we can give an example with a schoolchild. He did not have specific hours for meals: on some days he had lunch immediately upon arriving from school, on other days, without having lunch, he ran out into the street with a piece of bread, then ran home for candy or cookies. His parents often gave him money to buy ice cream, which he ate right there on the street. Returning from such a celebration, the boy not only forgot about lunch, but also refused dinner. The boy's mother, trying to find the cause of her son's loss of appetite, went with him from one doctor to another, thinking that the boy was seriously ill. There was only one reason: irregular meals, random eating of sweets. In this case, it was enough for the mother to set the exact time for meals for the boy, and his appetite was restored. The environment in which food is eaten is of great importance for stimulating appetite. The sight of a table with neatly arranged plates and cutlery, the smell of deliciously cooked food stimulates the appetite, causing the so-called mental phase of the separation of digestive juices.
It is necessary to teach the student to wash his hands before each meal, to eat slowly, without talking, without reading while eating. Regular intake of nutritious food, subject to all hygiene rules, is the key to health.
The schoolchild's day should end with an evening toilet and subsequent sleep. No more than 30 minutes are allotted for evening dressing. During this time, the student must put his school uniform and shoes in order. Then you need to wash your face, brush your teeth, and wash your feet with water at room temperature.
In the evening, after intense hours of wakefulness and the perception of many irritations from the outside world, an inhibitory process quickly occurs in the cerebral cortex, which easily spreads to other parts of the nervous system, causing sleep.
This inhibition is called protective, since it protects the nervous system from excessive work and exhaustion. As already mentioned, the younger the child, the less endurance his nervous system has to external stimuli and the greater his need for sleep.
Thus, the total duration of sleep for 7-year-old schoolchildren should be 12 hours a day, of which it is better to allocate one hour for an afternoon nap. Sleep duration for children 8-9 years old is 10 1/2-11 hours, for 10-11 years old - 10 hours, for 12-15 years old - 9 hours and for older students - 9 - 8 1/2 hours. Night sleep is a long rest that eliminates the fatigue that appears at the end of the day and restores the body's strength. In nerve cells, under the influence of the inhibitory process, recovery processes are enhanced. Cells again gain the ability to perceive irritations from the external environment and give an appropriate response to them. Lack of sleep has a harmful effect on the nervous system of schoolchildren and leads to decreased performance.
The student should be taught to always go to bed at the same time and get up at the same time, then his nervous system becomes accustomed to a certain rhythm of work and rest. Then the student will fall asleep easily and quickly and wake up easily and quickly at a certain hour.
Both first and second shift students must get up at 7 a.m. and go to bed at 8:30 p.m. - 9 p.m., and seniors at 10 p.m., or 10:30 p.m. at the latest.
The fullness of sleep is determined not only by its duration, but also by its depth. Sleep of sufficient duration, but not deep, with dreams and talking in sleep does not provide complete rest. In order for a child to have deep sleep, it is necessary that before bedtime the student does not engage in noisy games, arguments, or stories that cause strong feelings, as this interferes with falling asleep quickly and disrupts the depth of sleep. Deep sleep is also prevented by external stimuli: conversations, light, etc.
The child should sleep in a separate bed corresponding to the size of his body; this creates the opportunity to maintain the body muscles in a relaxed state throughout sleep.
One of the main conditions for maintaining the depth of children's sleep is to sleep in a well-ventilated room at an air temperature no higher than 16-18°. It’s even better to teach a schoolchild to sleep with the window open. In this case, the bed should be no closer than 2 m from the window so that the cold stream of air does not fall on the child, or the window should be covered with gauze.
Compliance with all these conditions contributes to the child’s proper sleep and full restoration of his strength for the next working day.
When drawing up a schoolchild's daily routine, parents can be guided by daily routine diagrams. Based on these daily routine diagrams, each schoolchild, with the help of his parents, can create a daily routine, post this schedule in a visible place and strictly adhere to it. Schoolchildren need to be reminded of the words of M.I. Kalinin, who said that they need to organize their studies, their day in such a way as to have time and study well and go for walks, and play, and do physical education.
A particularly difficult and important time in the life of every student is the exam period., therefore, during this period the regime must be observed especially clearly. In no case should you increase your hours of study at the expense of sleep and walks, or disrupt your diet, as this leads to fatigue and weakening of the nervous system and the entire body. Unfortunately, very often during exams, schoolchildren, especially tenth-graders, break their routine and study for many hours in a row without rest or sleep, thinking that this will help them better prepare for exams. But they are wrong - a tired brain does not perceive and remember what is read well, and you have to spend more time absorbing the same material, but the result is poor.
For example, on the eve of an exam, a girl, feeling that there was little time left to review the material she had covered, studied until 2 am. As a result of lack of sleep for several hours, the girl had a headache in the morning, the girl became very irritable and worried, although she managed to repeat all the material. During the exam, she could not remember what she knew well. After this incident, the schoolgirl made it a rule to never study late and observe a work-rest schedule during exams.
Parents should know and instill in their children that they need to work hard throughout the year so that the exams will not be difficult. And during the exam period, parents should help their children organize their study schedule, ensure silence, proper nutrition, and timely sleep.

A properly planned daily routine organizes the child, helps him to be collected and neat. Junior and senior schoolchildren should have their own daily routine, which would correspond to the physiological characteristics of a particular age.

In elementary school, special attention is paid to such processes as teaching perseverance, attention, and memorization. In a small schoolchild, these processes are not yet mature, but are in the stage of active development. In a high school student, attention should be paid to perseverance, since he is capable of writing, reading and remembering information, but due to entering puberty, perseverance is replaced by laziness.

For all age groups, it is very important not only to develop your intellect, but also to take care of your physical health.

How to structure your day so that you can do everything, not get tired and stay healthy?

Rise at 6.30 - 7.00.

The schoolchild's day should begin with an active awakening: pouring cold water on the face, hands and feet. This express method of awakening will not only force all the body’s forces to mobilize, but also has a hardening effect.

Breakfast at 7.10 – 7.30

Prepare a delicious hot dish for breakfast for your schoolchild. Breakfast should be rich and high in calories. Don’t worry about your child’s figure – all these calories will be “eaten up” by the brain during the first hours of school. It is known that after a rich, hearty breakfast, hunger sets in later, closer to 12 noon, and all the mental activity of a schoolchild is aimed at studying, and not at comprehending the feeling of hunger.

Road to school 7.40 – 8.00

Send your child from home to school 10-15 minutes early, let him spend this extra time outside, breathing fresh air. The blood is saturated with oxygen, providing the child with a “fresh” head and vigor.

School classes 8.00 – 12.00

Give your child a snack between breaks. Nuts, sweet buns, and sweet tea are very useful for mental activity. The snack should be not so much filling as sweet – the brain really needs glucose during the study period. A huge amount of energy is spent by the body on mental and mental processes. It would seem that the brain is very small compared to the whole body, but during intense moments of study, more energy is spent on its maintenance than on the muscles when running.

During classroom activities, the child’s intelligence increases, but his health deteriorates:

Long static posture while sitting causes the appearance of scoliosis and scoliotic posture

Muscles weaken

Blood supply to muscles and brain is disrupted

Periods of short-term but frequent stress harm the nervous system

At the end of the school day, the child is sleepy and tired.

Digestive problems may occur due to irregular and unhealthy diet.

Vision deteriorates

If you don’t care for a child and don’t organize his routine, then school can become, no matter how terrible it sounds, a crippling phenomenon.

For elementary school students:

The way home, a walk after school, sports section 12.00 – 14.00.

After school, the child needs some time to “blow off steam” in the fresh air. If he fell asleep in class, then outside he becomes physically active, his muscles are saturated with oxygen, fatigue is relieved, and his cheeks turn pink.

Daytime nap 14.00 – 16.00

If a child has been accustomed to sleeping during the day since kindergarten, then this rosy-cheeked, cheerful fellow must be put to bed during the day, according to the old habit, having been fed a hot lunch beforehand. Until approximately 15.00-16.00, the child will have a daytime nap.

Doing homework 16.00 – 19.00

After a nap, it's time to do homework with him. It should be remembered that elementary school students get tired very quickly, not to mention their poor perseverance and absent-mindedness. It doesn’t take long for them to write continuously – no more than 10 minutes. When reading continuously, they get tired even faster. Therefore, take short breaks for physical activity while reading or writing. After completing one lesson, take a long break and then move on to the next subject. There is no need to study lessons until the night; a couple of hours is enough. The fact is that after 19.00 the performance of a junior high school student sharply decreases and everything that he reads or writes will not be deposited in his head. And in order to complete all the homework in a couple of hours, use gaming techniques to complete the task: if the child does not understand mathematics well, analyze this example using his favorite toys, and instead of reading, arrange a small one-man show - this way the child will remember the images better, and the text will be easy for him .

Walks and sports clubs, time to socialize with family and friends 19.00 – 21.00

After 19.00 is the time for active walks or sports sections. During school years, it is best to send your child to active, play sports or the swimming pool. Of course, it’s good if you raise your child to be a comprehensively developed personality who speaks five languages, understands the paintings of Van Gogh and Picasso, and embroiders with cross stitch, satin stitch and ribbons. But, alas, this lifestyle will not improve your health. It would be ideal if you can combine all interest groups (often according to the interests of the parents, not the child) - both sports and handicrafts and intellectual ones, but, nevertheless, you need to choose in favor of sports and physical development.

Sleep 21.00 – 7.00

Night sleep for a primary school student should begin no later than 10 p.m. Before going to bed, parents should try as much as possible to balance the child’s mental state: reduce his activity, calm him down. To do this, dim the lights in the apartment, eliminate all noisy sources (TV, radio), give the child warm milk and honey, and ventilate the bedroom. In this case, falling asleep will be physiological, without overexcitation.

For high school students.

Adult students do not need to sleep during the day. But it is necessary to unload the nervous and musculoskeletal system. For this, the same walks after school and sports clubs are recommended. A high school student can go to the sections both immediately after school and after 19.00.

It is best to study lessons from 15.00 to 20.00. After 20.00 the student’s performance decreases and memory deteriorates. There is no point in studying further lessons - the nervous system is overloaded, the eyes are tired, the head may hurt, and symptoms of overwork appear.

High school students have a lot of extracurricular work - from clubs within the school itself to preparation for university. Sometimes all the time is spent on these preparations, and there is no time left for physical development. It is not right. Lack of muscle training leads to poor posture, flat feet, decreased tone and the appearance of asthenia. It is important for parents to organize sports activities on weekends when the student is busy on a daily basis. It is clear that strumming a guitar or communicating on the Internet is often more interesting than physical development. Therefore, the important mission of parents is to somehow influence their child and engage in his physical development.

Rise 7.30 – 8.00

Breakfast, water procedures 8.00 – 9.00

Second shift students are advised to get up no later than 8.00. You need to start the day with an invigorating douche of cold water on your face, hands and feet or a general contrast shower. Then be sure to have a tasty and hearty breakfast, giving preference to high-calorie but healthy foods.

Doing homework 9.00 – 11.00

After breakfast, ventilate the room and do some homework.

Lunch, getting ready for school 11.00 – 12.00

You need to have a hearty lunch before school. Lunch, unlike breakfast, should consist of meat dishes and, preferably, soup. A hearty meat lunch will help stave off the feeling of hunger for a long time.

School classes 13.00 – 17.00

After classes, it's time to go to the sports section. For high school students, when they are heavily loaded with additional classes, it is optimal to spend time in sections at least twice on weekdays and always on weekends.

Walks, sections, clubs 17.00 – 19.00

Doing homework 19.00 – 21.00

After 19.00, when the student returns home, you can learn some of the lessons. Go to bed no later than 22.00-23.00.

The life of a student cannot be regulated by lessons and strict discipline. The child has a lot of other important things to do - friends, a computer, a skateboard, shopping, riding a bike and much more.

Important! At the beginning of the week, the child becomes accustomed to the learning process. It lasts until the middle of the week, when peak performance is observed. By the end of the week, performance decreases sharply; Thursday and Friday are especially difficult days. If we consider performance during the day, it reaches its peak at 12.00-13.00 and at 16.00-19.00.

Based on the weekly peaks of performance, it is necessary to plan the section schedule for Tuesday and Wednesday, as well as weekends. On weekdays, a child attending school during the second shift must go to the section immediately after school, and on weekends - after 10.00 or in the evening from 16.00-19.00

A separate complex topic remains the computer and television in the student’s daily routine. Nowadays, all children, starting from diapers, know how to handle technology. By the time they graduate from school, many children become gambling addicts. This menacing trend worries both parents and pediatricians and psychologists. It is extremely difficult to wean a child from the computer, because the attachment formed in childhood is very difficult to give up. Therefore, only by their personal example can parents show their child that there are many things in life that are much more interesting than a computer. Pediatricians advise spending no more than 2 hours a week on the monitor.

Attention! While doing homework, do not distract your child with small errands: turn off the kettle, open the door, hand over something. Such little things distract attention and disorganize. For subsequent work, the child needs a lot of effort to “pull himself together” and get back into learning.

Make sure that everything is prepared for school in the evening - clothes are ironed, shoes are clean, books are in the backpack. Constant disorganization neuroticizes and slows down the child - he becomes sloppy and forgetful.

Consistency is important for a child - help him go to bed and get up at the same time every day, always prepare a fresh breakfast, check his lessons, the main thing is that this should not be done in bursts, but systematically. A child's educational success largely depends on the parents!

Instructions

Involve your child in creating a routine day, because it is he who will have to live according to this schedule. Start your planning by observing. Record all your activities during the week. schoolboy and the time required for them. By Sunday you will have a kind of “time” ready, which you will use as the basis of a finished routine day.

Analyze and discuss the results obtained with your child. Are all important activities taken into account, is there time for walking and relaxing, or, conversely, are there too many hours of inactive leisure time? In the right routine day schoolboy of any age, the following basic elements should be present: - classes; - additional classes in clubs and sections; - preparation of homework; - nutritious regular meals; - walks in the fresh air; - leisure; - sleep.

Dramatically reduce time spent watching TV and playing computer games. If you find your child spending hours changing channels or shooting at space monsters, suggest choosing another boredom reliever, such as joining a pool or dance studio. Don’t be shy about giving more assignments, assign household chores to your son or daughter and set a time for completing them.

Avoid attending minor events that take up a lot of time. This is especially true for high school students who need to pay more attention to preparing for exams. You should definitely have enough time for walks and naps during the day.

Find out the routes the student uses to get from home to the educational institution and to the place of additional classes. Find the best way to travel: by public transport, on foot or in your parents' car. Try to organize time so that the child has the opportunity to go home after school and before classes in sections.

Compose routine day in the form of a table. In the first column, indicate the approximate time accurate to , in the second - the type of activity, leave the third column for making additions. Consider the psychological characteristics of your son or daughter. Give a slow child more time on the road, and someone who is able to get ready in a few minutes can be allowed to sleep longer in the morning.

Use as a basis the following approximate scheme, approved by pediatricians and child psychologists 3-4 studying in the first shift: - morning rise - 7:00; - exercises, washing - 7:00 - 7:30; - - 7:30 - 7 :45;- classes at – 8:30 – 13:05;- lunch – 13:30 – 14:00;- outdoor games or walk – 14:00 – 15:45;- afternoon snack – 15:45 – 16:00 ;- homework preparation - 16:00 - 18:00; - free time, hobbies - 18:00 - 19:00; - dinner - 19:00 - 19:30; - housework - 19:30 - 20:00; - routine day is necessary, but adjustments can and should be made to it periodically, making it more convenient.