Back to School, Back on Track: Healthy Habits for a Strong Start

A new school year brings new routines, schedules and expectations. While shopping for school supplies and getting ready for the first day may be top of mind, helping your child adjust their sleep, nutrition and daily habits can make the transition back to school easier.

Board-certified family medicine physician Hannah Elsenpeter, MD, shares simple back-to-school health tips parents can use to help children feel rested, focused and ready to learn.

Get Back on a Healthy School Sleep Schedule

One of the most important things parents can do before school starts is help children establish a consistent sleep schedule.

School-age children generally need more sleep than adults:

• Children ages 6-12 should get about 9-12 hours of sleep each night.
• Teens ages 13-18 should aim for 8-10 hours each night.

Adequate sleep supports learning, concentration, mood, physical health and healthy brain development.

If summer has meant later nights and mornings, begin adjusting your child’s schedule a week or two before school starts. Gradually move bedtime earlier and start waking your child around the same time they will need to get up for school.

Keeping bedtime and wake-up times consistent helps reinforce the body’s natural circadian rhythm and can make early school mornings easier.

Adults can benefit from a consistent sleep schedule, too.

Limit Screen Time Before Bed

Phones, tablets, computers, TVs and other screens can make it harder for children to wind down at night.

Light exposure and stimulating activities close to bedtime can interfere with the body’s natural signals that it is time to sleep. Encourage your child to put away screens before bed and create a calming bedtime routine instead.

If your child completes homework on a computer or tablet, try to schedule it earlier in the evening rather than immediately before bedtime.

It’s also helpful to keep homework, phones, gaming and other activities out of bed. Creating a consistent association between bed and sleep can make it easier for the brain and body to settle down at night.

Start the School Day With a Healthy Breakfast

A nutritious breakfast gives children the energy they need to start their day and can support concentration and learning at school.

Whether your child eats breakfast at home or school, look for options that include protein along with other nutritious foods. Good protein choices include:

• Eggs
• Yogurt
• Nuts or nut butter
• Meat
• Cheese
• Other protein-rich foods your child enjoys

Don’t forget hydration. Encourage your child to bring a water bottle to school when allowed and drink water throughout the day. Choosing water instead of sugary drinks is a simple way to support overall health.

Schedule Your Child’s Annual Well-Child Visit

Back-to-school season is also a good time to make sure your child’s preventive health care is up to date.

Regular well-child visits give parents and health care providers an opportunity to monitor growth and development and discuss physical, emotional, behavioral or social concerns.

Pediatrician Wendi Johnson, MD, emphasizes the importance of these visits for tracking a child’s overall health and development.

Depending on your child’s age and individual needs, a well-child visit may include:

• Height and weight measurements
• Developmental assessments
• Hearing and vision screenings
• Recommended immunizations
• Physical health screenings
• Conversations about emotional and social well-being
• Time to discuss questions or concerns with your child’s provider

Children and teens should continue receiving regular preventive care throughout childhood and adolescence.

If your child participates in school sports, ask whether a sports physical or additional paperwork is needed before the season begins.

Set Your Child Up for a Healthy School Year

Back-to-school preparation doesn’t have to happen all at once. A few healthy habits can make a meaningful difference: establish a consistent sleep schedule, reduce screens before bedtime, make time for breakfast and hydration, and stay current with preventive care.

Have questions about your child’s health or development?
Call 218-546-7000 to schedule an appointment with a member of CRMC’s primary care team.