Back-to-School Health Tips for a Successful School Year

As summer winds down and the new school year approaches, now is the perfect time to help your family ease back into healthy routines. A little preparation before the first day of school can make the transition smoother, reduce stress and set children up for success both in and out of the classroom.

Here are a few simple ways to help your family start the school year healthy, confident and ready to learn.

1. Schedule annual check-ups and sports physicals.

Back-to-school season is the perfect reminder to schedule your child's annual wellness visit. These appointments allow your child's provider to perform a complete exam, ensure vaccinations are up to date, complete any required school or sports physical forms and address questions about your child's growth, development or overall health.

Scheduling appointments early can also help you avoid the late-summer rush.

2. Ease back into a school routine.

A consistent routine helps children adjust more easily when classes begin. Start moving bedtimes, wake-up times and meal schedules back to a school-day routine a week or two before the first day. Gradual changes can make those early mornings much easier for everyone.

3. Prioritize healthy sleep.

Sleep plays an important role in a child's physical health, learning, memory, mood and ability to focus in school. The American Academy of Sleep Medicine recommends the following amount of sleep each night:

• Ages 3-5: 10-13 hours (including naps)
• Ages 6-12: 9-12 hours
• Ages 13-18: 8-10 hours

Keeping a consistent bedtime and limiting screens before bed can help children get the quality sleep they need.

4. Create a space for learning.

Set up a quiet, well-lit area where your child can complete homework and read without distractions. Establishing a regular homework routine and encouraging daily reading can help children settle back into learning and build healthy study habits that last throughout the school year.

5. Build healthy eating habits.

Nutritious meals help fuel growing bodies and active minds. Planning breakfasts, lunches and dinners ahead of time can reduce busy weeknight stress while ensuring your family has healthy options readily available. Don't forget to pack nutritious snacks and encourage children to stay hydrated throughout the day.

6. Set healthy screen time habits.

Summer often brings extra time spent on phones, tablets and gaming systems. Before school starts, establish consistent expectations for recreational screen use and create screen-free times during meals, homework and before bedtime. Prioritizing sleep, physical activity and family time over screens can help children stay focused and develop healthy habits throughout the school year.

7. Practice healthy habits to prevent illness.

As students return to classrooms, they're also exposed to more germs. Encourage children to wash their hands frequently with soap and water, cover coughs and sneezes with a tissue or their elbow and stay home when they're sick. These simple habits can help reduce the spread of common illnesses.

8. Check in on your child's emotional well-being.

The start of a new school year can bring excitement, but it can also cause anxiety for some children. Take time to talk about how they're feeling, answer questions and reassure them about any concerns they may have. A positive conversation can go a long way in helping children feel confident and prepared for the year ahead.

By establishing healthy routines, scheduling preventive care and encouraging good habits now, you'll help your child start the school year feeling healthy, confident and ready to learn.

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 a provider who can support your child's health through every stage of growth.