Top Tips from a Physician for a Smooth Back-to-School Transition

As students prepare to head back to the classroom, there is a lot to think about. Aside from getting them outfitted with new clothes, shoes, and school supplies, there can be a lot of excitement and even trepidation about the first day. Board-Certified Family Medicine Physician Hannah Elsenpeter, MD, has some advice for parents to help ease the transition from a carefree summer of fun into a routine that will have their kids ready to hit the books instead of snooze on their alarm.

Parents can get their children ready to step into a new school year in several ways. The most important is helping children establish and maintain a healthy sleep schedule. Students ages 6-12 years should aim for 10-12 hours of sleep per night, while teens should get 8-10 hours to promote healthy brain development and physical function. Even though some children seem to thrive on less sleep, having those dedicated hours for sleep and/or quiet time is incredibly important for the maturing brain. Establishing a solid sleep routine should begin a couple of weeks before the start of the school year. Not only does this include setting a reasonable bedtime (for example, a bedtime that would allow a child to get at least 10+ hours of sleep), but it also includes waking children around the time they will be expected to get ready for school once the school year begins. This practice helps solidify the brain’s natural circadian rhythm and prevent the sleeping difficulties that can arise from inconsistent sleep routines. A pro tip is that adults can also benefit from consistent sleep routines!

It’s challenging to have conversations about healthy sleep habits without addressing TV/phone/screen time. The American Academy of Pediatrics recommends no more than 1 hour per day of screen time for children ages 2-12 years and less than 2 hours per day for teens and adults. Why is this important? Before the age of electronics and technology, humans would wake for the day and get drowsy at night solely based on the sun’s location. When the sun goes down, the brain releases melatonin, signaling sleepiness. When the sun rises, melatonin production stops, and the body is ready to wake up for the day. The challenge is that light emitted by electronic devices (TVs, phones, computers, tablets) shares the same wavelength as light from the sun. This means using screens too close to bedtime signals the brain to stay awake. As a result, humans have now developed sleep problems from too much screen time. Children (and adults) should avoid screens at least 1-2 hours before bed to combat this. Homework should be factored into this planning, especially now that much of student homework is completed on electronic devices. Set aside time for homework at least 1-2 hours before bed, so sleep is not impacted. It is also important to avoid doing any activities in bed aside from sleep. For example, homework, phone scrolling, and hobbies should never occur in bed; we want to train the brain that the bed is for sleep and sleep only.

Lastly, prepare your child for success by fueling their mind and body with a nutritious breakfast, whether provided at home or school, before the start of the academic day. Studies show that children who eat a balanced breakfast function better; they do better in school and can focus better throughout the day. The best food group to include in a breakfast is one high in protein, such as eggs, meat, yogurt, nuts, etc. Encouraging your child to bring a water bottle to school to maintain optimum hydration during the day can also help them perform better. Helping your child to choose water over sports drinks or soda can even help reduce their risk of obesity by 60%!

Another great way to make sure your child is prepared for the upcoming year is by scheduling a well-child visit. Regular well-child visits are a cornerstone for parents, providing a crucial opportunity to monitor their child’s growth, track developmental milestones, and discuss any health concerns that may arise. Pediatrician Wendi Johnson, M.D., emphasizes the importance of these checkups in tracking physical, emotional, and social development. These visits also allow for sharing successes, discussing challenges, and ensuring your child receives recommended vaccinations for illness prevention.

Your child’s height, weight, head circumference, and milestones are recorded to track growth and development and identify any problems. Hearing, vision, and other screening tests are also a part of the visit, along with a review of immunizations. Starting at age 3, kids and teens need one preventive care visit every year through age 21.

If you have any questions about preparing your student for a successful school year, please schedule an appointment with their primary care provider. Have a safe, productive, happy, and healthy 2024-2025 school year!