The weather is getting hotter and muggier which means we must be getting close to our children’s favorite time of year…Back to school.  This time of year can be stressful for both parents and kids.  Some are excited, some are nervous, and some are upset that their fun is about to end. But no matter how we feel it is important to be ready to have a healthy school term. No matter if you are sending your baby to kindergarten for the first time or you are sending your baby to start their senior year of high school.

Reset Sleep Routines

Start now with resetting good bedtime hygiene. Good sleep is extremely important for effective learning. Children who are excessively tired do not pay attention as well and do not retain information. In the summer, many kids have erratic sleep schedules and these have to go back to the routine of school. All children need a set bedtime every night and a set wake time every morning. This allows the body’s internal clock to set, which helps children fall asleep more easily and effectively. Make sure children do not have electronics in their bedrooms as these have been shown to diminish quality sleep.  

Fuel the Brain with Nutrition

It is always important to eat well. The brain has to have food/energy to be effective. Children need to eat breakfast before school. This preferably needs to be something with complex carbohydrates and protein to support a proper blood sugar to feed the brain. Try to avoid excessive sugar because this will spike the child’s blood sugar and then bottom out and they will feel run down and sluggish. If your child is taking their lunch make sure you are packing a variety of healthy foods including lean protein, complex carbohydrates, fruits and veggies. Avoid sugary drinks and encourage your child to drink plenty of water. If your child is eating from the cafeteria, sit down with them and go over the menu and discuss what options they will choose for lunch the next day so you can encourage healthy eating. Many children bring snacks to school which also need to be healthy and not a lot of simple sugars. The American Academy of Pediatrics recommends children get five servings of fruits and vegetables every day and zero sugary drinks.  

Stay Active

Make sure your child is active. Physical activity is very important to children and adults. If your child has ADHD or tends to be hyper, have them burn off some of this extra energy. People who exercise during the day also tend to sleep better at night. Children need at least 60 minutes of physical activity every day.  

Limit Screen Time

Go ahead now and cut back on screen time for your child. The AAP recommends less than 2 hours of screen time per day. That includes television, computer, iPad, video games, and cellphones. The more screen time a child has the less active they are. Screen time can also distract from homework and effective learning in the schools. Encourage your child to not have their phone out during the day at school even if the school allows it.  

Support Mental Health

Discuss mental health with your child. Always have open communication with your child about things like anxiety, stress, depression and bullying. Discuss what to expect with new year (new teacher, new school, new friends).  For younger children, meet the teacher and tour the school before school starts so that your child feels confident on the first day. Discuss with your child if they are being bullied at the school to talk to the teacher. Also tell them to let you as the parent know. Watch for signs of depression (avoiding activities they normally would want to do, dramatic changes in sleep, dramatic changes in eating, changes in mood, etc.)

Stay Up-to-Date on Vaccines

Make sure your child is up to date on their vaccines. These are extremely important to keep everyone safe from highly contagious diseases. Children need vaccines before they start Kindergarten and then again when they are starting 7th grade.  Annual flu shots should start around end of September or beginning of October. Do not wait until the middle of flu season to get these. Talk to your child’s pediatrician about other vaccines your child may be eligible to receive. Also make sure your child has had or is scheduled for their annual well child check. This is a great opportunity to talk to your pediatrician about any concerns you or your child have. It can also count as a sport’s physical for those children playing sports.  

Practice Healthy Habits

Remind your children about general healthy habits. Children need to wash their hands often but especially after going to the bathroom and before eating. Make sure they know how to cover the nose and mouth with sneezing and coughing. Do not share cups or water bottles with other children.  

The back to school time is a wonderful time of year for both children and parents full of wonder and excitement.  Hopefully these tips will also make it a healthy school year.