As summer days grow shorter and the school year draws near, it’s the perfect time to set your family up for a healthy, productive year ahead. Here are some practical ways to prepare your kids—and yourself—for the return to the classroom.

1. Book annual check-ups now.

The start of a new school year is an ideal reminder to schedule yearly physicals. These visits allow your child’s provider to perform a complete exam, confirm vaccinations are current, and address any concerns you may have. Adding it to your back-to-school checklist ensures it won’t be overlooked.

2. Create a homework-friendly environment.

Good study habits start with a space designed for focus. Set up a quiet, well-lit area free of distractions, and stick to a consistent homework or study time each day. Limit electronics during study periods, and encourage short breaks to prevent fatigue and keep concentration sharp.

3. Plan meals ahead of time.

Mapping out nutritious breakfasts, lunches, and dinners for the week can make a big difference in keeping your family energized and healthy. Prepping and portioning meals in advance eliminates last-minute stress and leaves more time for family activities in the evenings.

4. Get back on a sleep schedule early.

Sleep plays a huge role in learning, memory, mood, and overall health. The American Academy of Sleep Medicine recommends:

• Ages 3–5: 10–13 hours (including naps)

• Ages 6–12: 9–12 hours

• Ages 13–18: 8–10 hours

Start adjusting bedtimes and wake-up times a couple of weeks before school begins to make the transition easier—for both kids and parents.

5. Set screen time boundaries.

During summer, screen time often stretches beyond healthy limits. Before school starts, set clear rules for recreational use. The American Academy of Pediatrics advises:

• Ages 6 and under: no screen time

• Ages 7–12: one hour or less per day

• Adolescents: up to two hours per day

Also, avoid screens before bedtime, as they can make falling asleep more difficult.

6. Practice germ prevention.

The school year often means more colds and stomach bugs. One of the simplest ways to keep illness at bay is regular hand-washing—especially after school and before eating.

By taking steps now—scheduling check-ups, setting routines, and promoting healthy habits—you’ll help ensure your family enjoys a strong, healthy start to the school year.

If you’re looking for a pediatrician, UP Health System is here to help. Visit UPHealthSystem.com and use the Find a Doctor tool to connect with the right provider for your family.