8 Essential Back-to-School Tips For Families: Expert Advice From A Pediatrician

As summer winds down and the new school year approaches, families everywhere prepare to transition back to structured routines.

Shivani Parikshak, MD, a Greenwood pediatrician with Franciscan Physician Network, shares her expert advice on how to help children successfully navigate the return to school while maintaining their physical and mental health.

1. Establish Consistent Sleep Schedules Early

Getting enough sleep is crucial for children's health and academic success.

“Getting enough sleep is so important for kids to stay healthy, but also be successful in school," said Dr. Parikshak.

Sleep requirements by age

• Preschoolers (ages 3-5): 10-13 hours daily (including nap time)
• Grade schoolers (ages 6-12): 9-12 hours nightly
• Teens (ages 13-18): 8-10 hours nightly

Warning signs of sleep deprivation

“Not getting enough sleep can affect memory. It can affect concentration, creativity, and learning,” Dr. Parikshak said. “Regular sleep deprivation can lead to irritability, difficulty concentrating, obesity, headaches and depression. Inadequate sleep has also been linked to lower academic performance. So if these are some of the signs you're noticing or your child's teacher tells you that they're having difficulty paying attention or ‘zoning out’ in school, you might want to address your child's sleeping patterns.”

Setting a routine bedtime

"I recommend setting a consistent bedtime for your child and trying to stick with it every night," said Dr. Parikshak. " Ensuring your child has a consistent bedtime, but also a consistent bedtime routine, is going to be a first step in addressing sleep concerns.”

2. Prioritize A Protein-Rich Breakfast

"You've probably heard that breakfast is the most important meal of the day, and that is true because children who eat a good breakfast function better," said Dr. Parikshak. “They do better in school, have better concentration, more energy. Parents should try to make sure their kids eat a breakfast that contains some sort of protein."

For busy mornings, she recommends "sending them to school with some on-the-go breakfast, like a granola bar is a great source of protein. And then, maybe having a side of fruit, so a banana or something as well."

Quick protein-packed breakfast ideas

"Eggs are a great source of protein, but that does require prep and time to eat," said Dr. Parikshak.

The key is ensuring your child gets some protein to fuel their day, even if it's a grab-and-go option during busy mornings.

3. Implement Smart Screen-time Management

Managing screen time becomes even more critical during the school year.

"In addition to getting enough sleep, eating healthy, physical activity, kids also need time away from screens," emphasized Dr. Parikshak.

She recommends following the American Academy of Pediatrics guidelines of two hours or less of daily screen time for children.

Effective screen-time strategies

• Create media-free times (dinner, homework periods)
• Establish media-free zones (bedrooms should be device-free)
• Turn off all electronic devices at least 30 minutes before bedtime
• Choose educational apps or activities that promote learning and physical activity
• Consider apps in different languages to maintain the learning aspect

Dr. Parikshak suggests having "media-free time, such as dinner time or homework time, or phones or other sources of media aren't present. And then, also media-free zones such as their bedrooms."

She also reminded "parents just to be aware and recognize that their own media use can have a negative impact on children."

4. Create Calming Bedtime Routines

A consistent bedtime routine helps children wind down and prepare for quality sleep.

"I definitely recommend having all electronic devices off at least 30 minutes before bedtime, just so our mind has that time to kind of calm down and focus," said Dr. Parikshak. "A bedtime routine doesn't need to be anything more than 30 minutes."

Effective bedtime activities

• Reading together
• Light room tidying
• Quiet conversation about the day
• Remove all electronic devices from bedrooms (phones, tablets, TVs, computers)

The goal is helping children's minds calm down and transition naturally into sleep mode.

5. Balance Extracurriculars With Downtime

While extracurricular activities provide valuable experiences, overscheduling can negatively impact children's well-being and academic performance.

"I think the big thing is for parents to try their best to avoid overscheduling their child," said Dr. Parikshak.

Signs of overscheduling

• Increased irritability or behavioral changes
• Rising anxiety levels
• Declining performance in school or activities
• Difficulty maintaining friendships or family time

Healthy balance tips

• Ensure extracurricular activities don't interfere with adequate sleep.
• Build in sufficient homework time when planning activities.
• Designate at least one activity-free day per week for rest and recovery. "For the kids that play a lot of sports, different activities every day, I recommend having at least one day a week free from those activities or sports so they have time to also rest and recover," Dr. Parikshak said.
• Remember that "extracurricular activities are great, but only if they do not sacrifice the kids' mental health and also overall well-being."

6. Support Mental And Emotional Readiness

The transition back to school can trigger anxiety, especially for children facing new schools, teachers, or classmates.

"I think it's important for parents to try to point out the fun aspects of school, starting to help their kid look forward to the first day of school, such as getting to see old friends or make new friends," said Dr. Parikshak.

Reducing back-to-school anxiety

• Focus on the exciting aspects: seeing friends, making new connections, learning new things.
• "If your child seems nervous or anxious, ask them what they're worried about and help them kind of problem solve or rehearse their first day of school."
• Rehearse the first day by visiting the school or classroom beforehand: "Trying to go see the new school or classroom before the first day of school so they can become more familiar and comfortable."
• Remind children that "their teacher also knows that they might be nervous on their first day of school, and they're going to do everything they can to make everyone feel comfortable."
• Consider small confidence boosters like new school supplies or clothing.

7. Schedule Essential Health Checkups

Proper medical preparation ensures children start the school year healthy and ready to learn.

Important medical tasks

• Schedule a back-to-school physical if your child hasn't had a well-child checkup in the past year.
• Arrange your yearly sports physical for athletic participants. These are often state-required, differ from regular physicals and check for specific conditions like heart murmurs and hernias.
• Update any school medication plans with your pediatrician.
• Ensure vaccinations are current, particularly kindergarten shots and sixth-grade vaccines

8. Maintain Year-Round Health Practices

Keeping children healthy during the school year requires consistent attention to basic health principles.

Essential health habits

• Continue prioritizing adequate sleep and healthy eating
• Encourage regular physical activity
• Practice excellent hand hygiene—the most important defense against classroom germs: "Washing your hands to avoid spreading germs or getting sick yourself."
• Get annual flu vaccines when available
• Stay current with recommended routine vaccinations

Dr. Parikshak emphasized the importance of flu prevention: "Making sure that kids have their annual flu vaccine when it's available... there are classrooms that were closed for the day due to too many kids being sick, or even teachers being sick with the flu. And trust me, you know, being sick with the flu is no fun."

Final Thoughts

Establishing healthy routines early and maintaining consistency is key to a successful school year. These foundational health practices—adequate sleep, proper nutrition, balanced activity levels, and good hygiene—create the framework for academic success and overall well-being.

Start implementing these strategies before school begins to give your family the best chance for a smooth and successful transition into the new academic year. Remember, small consistent changes often yield the most significant long-term benefits for your child's health and happiness.