Back-to-school health tips every parent should know

As summer winds down, parents everywhere are gearing up for the back-to-school season. While shopping for supplies and organizing schedules are important, ensuring your child’s physical and mental well-being is also essential for a successful academic year.

Tips for improving your child’s sleep

Sleep is fundamental to a child’s development, affecting everything from mood to academic performance. After a summer of late nights and relaxed routines, expecting your child to fall asleep early the night before school starts is wishful thinking.

“Don’t wait until the last minute,” says Marybeth Jones, MD, a pediatrician at Mount Nittany Health. “Start adjusting bedtime at least a week before school begins. Move it up by 15-30 minutes each night until you reach the desired schedule. This gradual shift helps reset their internal clock and makes those early mornings a little easier on everyone.”

Children ages 6-12 should get 9-12 hours of sleep per night, while teens need 8-10 hours. Establishing a consistent bedtime routine — like reading a book or taking a warm bath — can signal the body that it’s time to wind down. Powering down screens at least an hour before bed is also very important in order to avoid sleep-disrupting blue light.

Fuel their day with nutrition

A balanced diet is key to keeping kids energized and focused. Pack lunches with fruits, vegetables, whole grains and lean proteins. Limit sugary snacks and drinks, which can lead to energy crashes and difficulty concentrating.

“Breakfast is essential fuel for the day,” Dr. Jones says. “Even something simple like fruit paired with a protein-based snack like yogurt can make a huge difference in how your child feels and performs throughout the day.”

Encourage physical activity

Physical activity isn’t just about fitness — it’s a proven mood booster and stress reliever. Encourage your child to engage in at least 60 minutes of movement daily, whether it’s organized sports, biking or simply playing outside.

If your child isn’t into team sports, look for alternatives like dance or martial arts, or look for less structured activities which promote positive body movement, such as nature hikes, stretching or yoga. The goal is to make movement fun and consistent.

Hygiene tips for students

With classrooms full of shared surfaces and close contact, good hygiene is a must. Teach your child to wash their hands regularly, use hand sanitizer when needed and cover their mouth and nose when coughing or sneezing.

Also, consider packing a small hygiene kit in their backpack with tissues and hand sanitizer. Making these things easily accessible will help your child practice good hygiene no matter where they are.

Mental health support for children

The start of a new school year can create both excitement and anxiety. Create an open environment where your child feels safe discussing their feelings. Watch for signs of stress, such as changes in appetite, sleep or behavior.

“Have regular conversations with your kids about their mental health,” Jones advises. “Ask open questions that encourage your child to share how they’re feeling. For example, ‘How are you feeling about school?’ or ‘Tell me about something that you accomplished today.’ or ‘Can you tell me about anything that made you feel worried [angry/embarrassed] today?’ These simple check-ins can make a big difference.”

If concerns persist, don’t hesitate to reach out to a school counselor or pediatrician for support.

Teach organization and time management

Help your child develop routines that balance schoolwork, extracurricular activities and downtime. Use planners or digital calendars to track assignments and activities, and involve your children in preparing for each day. This not only reduces stress but also builds lifelong skills.

Children are keen observers. “Your actions speak louder than words,” says Dr. Jones.  “Any healthy habit — like eating well, exercising and managing stress — is going to more successful if the whole family is participating in the daily routine.”