Written by Terrie M. Roberts
Summer is winding down, and a new school year is upon us. The start of school is exciting for many kids, but for others, especially those entering a transition year, it can be stressful. Whether your child is eager to reconnect with friends or dreading the return to a more structured day, heading back to the classroom is always a transition.
You can help make it as seamless as possible with a little planning. Start by creating a detailed checklist to set the stage for a successful academic journey. As you gather school supplies, shop for clothes, and plan haircuts, don’t forget to make your child’s health a top priority.
Schedule a well-child visit
One key item on your back-to-school checklist should be a visit to the pediatrician.
Dr. Joseph Bocchini, director of Willis Knighton Children’s Health Services, recommends an annual wellness visit that includes a physical exam, as well as vision and hearing screenings.
During the visit, your pediatrician can address any health issues and ensure your child is up to date on essential childhood vaccinations.
“Vaccinations on the recommended schedule maximize your child’s protection,” says Dr. Bocchini. “Vaccines are safe and effective—they save lives.”
Some vaccines are age-based, others protect against seasonal viruses, and some are recommended for children with medical conditions that increase their risk of infection.
Dr. Bocchini suggests scheduling the visit at least four to six weeks before school starts to give your child’s immune system time to develop protection.
While you can’t shield your child from every germ that circulates in classrooms, vaccines can prevent some of the most serious illnesses. Another powerful preventive measure, Dr. Bocchini adds, is helping your child build a strong immune system.
You don’t need medications or supplements to build immunity. Instead, focus on healthy habits: balanced nutrition with plenty of fruits and vegetables, adequate sleep, regular physical activity, and stress management.
Build healthy nutrition habits
Dr. Sarah Rainwater of Willis Knighton Preferred Pediatrics emphasizes the importance of good nutrition for academic success.
“It starts with a healthy breakfast,” she says. “Breakfast sets the tone for your child’s entire day and gives them the fuel to stay sharp and energized.”
Aim for a balance of protein, whole grains, and healthy fats. Dr. Rainwater suggests options like:
- Scrambled eggs, whole grain toast, and fruit
- Yogurt with berries and granola
- Whole wheat bread with nut butter and a banana
Avoid sugary cereals and pastries, which may taste good but won’t provide sustained energy.
Packing lunch doesn’t have to be complicated. Try:
- Whole grain wraps with turkey and cheese
- Pita pockets with hummus and veggies
- Sandwiches with nut or sunflower butter and jelly
- Homemade lunch kits with deli meat, cheese cubes, and whole grain crackers
Easy fruit and veggie options include sliced apples or pears, grapes, mandarin oranges, bananas, baby carrots, cucumber slices, bell peppers, and cherry tomatoes.
“You can prepare most of these options the night before,” Dr. Rainwater says. “That makes it easier to have a grab-and-go, well-balanced meal that keeps your child full and focused all day.”
Get enough sleep
“Besides proper nutrition, adequate sleep is essential to your child’s growth, learning, and emotional well-being,” says Dr. Rainwater. Well-rested children are better able to focus and handle challenges calmly during the school day.
Without enough sleep, kids may struggle to concentrate, get frustrated easily, and forget things they normally wouldn’t. Chronic sleep deprivation also increases the risk of conditions like obesity, diabetes, and depression.
Both Dr. Rainwater and Dr. Bocchini recommend a consistent bedtime and wake-up time during the school week to help regulate the body’s natural rhythm. Aim for the following sleep durations:
- Preschoolers (ages 3- 5) 10 to 13 hours
- Children (ages 6-12) 9 to 12 hours
- Teens (ages 13-18) 8 to 10 hours
If your child’s summer schedule has included late nights and sleeping in, make the shift gradually. Begin adjusting bedtime and wake-up time 15 to 30 minutes earlier every few days, starting about two weeks before school begins.
“Keep bedtime routines consistent—bath time, reading, cuddles—and turn off screens at least an hour before bedtime,” Dr. Rainwater says.
Encourage physical activity
Physical activity supports not just growth and development but also learning. However, many children now prefer screens over movement, which raises concerns for pediatricians.
Encourage outdoor play, structured exercise, and sports to support both physical and mental health. Children ages 6 to 17 should get at least 60 minutes of physical activity daily, Dr. Bocchini says.
Limit screen time and promote other activities. Dr. Rainwater advises that children ages 2 to 5 should have no more than one hour per day of high-quality content, ideally with a parent to help interpret and engage with it.
For children 6 and older, screen time should never interfere with sleep, physical activity, schoolwork, or family time.
The American Academy of Pediatrics recommends creating a personalized Family Media Plan to help set boundaries and guide healthy screen use.
“Not all screen time is equal,” says Dr. Rainwater. “Give priority to content that is interactive, educational, or helps build relationships.”
To support healthy digital habits:
- Set time limits
- Establish screen-free times and spaces (like meals or bedrooms)
- Encourage offline activities like reading or hobbies
- Lead by example—your child watches your habits too
Support mental and emotional health
For many children, going back to school brings excitement, but it can also cause anxiety—especially when starting a new school or facing academic and social challenges.
“Some anxiety is normal,” Dr. Bocchini says. “But if it interferes with daily life, your child may need extra support.” Look for signs like stomachaches, headaches, fatigue, irritability, withdrawal, or excessive worry.
Talk with your child regularly about how they’re feeling.
“Reassure them that some anxiety is normal and help them find ways to cope,” Dr. Bocchini says. “Focus on the positives of returning to school and remind them they’re not alone—you’re there to support them.”
One helpful resource is KidsHealth, available on the Willis Knighton Health website. It offers information tailored to kids, teens, and parents, including wellness guidance and kid-friendly recipes.
Set the Stage for a Successful School Year
Start the school routine before the first day. Emphasize healthy meals and snacks, limit screen time in advance, and talk with your child about their feelings. Planning ahead instead of reacting on the fly helps make the transition smoother—and sets your child up for a strong start.