As the school year begins, it’s the perfect time for families to reset routines and prioritize children’s health as they adjust to the academic year. I recommend to parents that they take this opportunity to check in with their pediatrician and review a few key areas that can help kids thrive — physically, mentally and emotionally. From sleep and nutrition to preventive care and emotional well-being, here a few of the top health priorities to focus on as students head back to the classroom.
- Reset Sleep Schedules: Summer often brings later bedtimes and relaxed routines, but quality sleep is crucial for learning. Begin adjusting your child’s sleep schedule about two weeks before school starts. Gradually shift bedtime and wake-up time earlier by 15–30 minutes every few days. According to the American Academy of Pediatrics (AAP), children ages 6–12 should get 9–12 hours of sleep each night, and teens ages 13–17 should get 8–10 hours. Establish a calming bedtime routine and limit screens at least an hour before bed.
- Stay Up to Date on Vaccinations: Back-to-school season is a great reminder to check in with your pediatrician about routine immunizations. At Kaiser Permanente, we are committed to preventative care which also includes flu and COVID-19 vaccines, aligning with the latest evidence and the American Medical Association. Vaccination continues to be one of the safest and most effective ways to protect against illness and reduce the severity of illness. Vaccinations mean fewer sick days, hospital stays, emergency room visits and other health complications.
- Support Immune Health with Nutrition: A balanced diet rich in fruits, vegetables, whole grains and lean proteins helps strengthen the immune system. Encourage kids to eat a colorful variety of foods and stay hydrated. A healthy breakfast is especially important to fuel learning and concentration.
- Encourage Physical Activity Safely: Regular movement supports physical health, mental focus and emotional well-being. Aim for at least 60 minutes of activity per day, whether through sports, walking, biking or active play. As school sports and extracurricular activities ramp up, make sure your child warms up properly, stays hydrated and uses the right gear to prevent injuries.
- Practice Good Hygiene: Germs spread quickly in classrooms. Teach kids to wash their hands frequently, especially before eating and after using the restroom. Pack hand sanitizer in their backpack and remind them to cover coughs and sneezes with their elbow. Reinforce the importance of not sharing food, drinks or personal items like water bottles or lip balm.
- Schedule a Dental Check-Up: A healthy smile supports overall well-being. Schedule a dental visit before school starts to catch any issues early. Untreated cavities can lead to pain, distraction and missed school days. Preventive care like cleanings and fluoride treatments can make a big difference.
- Check Vision and Hearing: Undiagnosed vision or hearing problems can affect learning and behavior, so screenings are particularly important at the start of the school year. Also, pay attention to signs of squinting, frequent headaches or difficulty following instructions throughout the year. Early detection ensures they don’t fall behind academically.
- Support Mental and Emotional Well-being: The AAP emphasizes that mental health is just as important as physical health. Returning to school can bring excitement, but also anxiety or stress. Check in regularly with your child about how they’re feeling, encourage open conversations and validate their emotions. If concerns arise, don’t hesitate to reach out to a school counselor or mental health professional.
Back-to-school season is more than just shopping for supplies. It’s a chance to set the tone for a healthy, balanced year ahead. By focusing on sleep, nutrition, preventive care and emotional well-being, parents can help their children feel confident, energized and ready to thrive in and out of the classroom.
Visit kp.org/healthyliving to browse a library of health topics helpful for the whole family.