Tips for the Best Back to School

Heading back to school is a transition for every family, whether you’re sending off a first-time kindergartener or older children. Our pediatricians and clinical dietitian have the tips you need for a successful return to the classroom.

Summer bedtimes tend to creep later, and wake times may also follow that later pattern. Working on a gradual and consistent approach for 2 to 3 weeks before school is scheduled to start can allow for a smooth and stress-free transition.

Remember to make gradual changes. Shift their bedtime and wake up time 15 to 30 minutes earlier every few days. Make sure you are sticking to that schedule every day, even on weekends. No matter what time you set bedtime, be sure you are allowing for 8 to 10 hours of sleep.

To help kids go to sleep earlier, avoid screens 30 to 60 minutes before bed, dim the lights and do calming activities such as reading or listening to music.

Going from unstructured summer play to an academic classroom environment can be jarring. Strengthen the muscles of emotional regulation and attention by incorporating some fun learning activities at home. Getting 30 to 60 minutes of learning time over the course of a day can help your child prepare to return to daily learning at school. Choose from some of these ideas:

• Visit the local library and pick out books so you can spend 20-30 minutes reading each day. You can read with your child, or they can read independently.
• Write a story or a letter to a friend or family member.
• Practice writing their name.
• Get an age-appropriate math workbook, game or flashcards to do.
• Get creative. Have your child draw, paint, play dress up or build with blocks. Encourage their imagination!
• Use online learning tools with parental supervision.
• Play board games to help with vocabulary and problem solving.
• Teach listening skills with games like Simon Says and Red Light, Green Light.

Whether you’re waking up on time for school or not, start practicing the morning routine you’ll need to follow on a school day. Some tasks that may be included:

• Getting dressed
• Eating breakfast
• Brushing teeth
• Brushing or styling hair
• Packing a lunch (if age appropriate)
• Filling a water bottle
• Packing a backpack
• Putting on shoes

Nutrition plays an essential role in children’s overall development and can make a difference in their school experience. While you might go right to thinking about a school lunch, what they eat all day long is just as important. It’s best to limit processed foods and high-sugar treats. As much as you can, including your child in planning their meals can help ensure they’re more likely to eat them.

Breakfast

A good breakfast helps with concentration and mood. Consider starting the day with some protein, such as eggs, Greek yogurt, peanut butter or other nut butters. Add a whole grain, like oatmeal, whole wheat toast or a fiber-rich cereal low in sugar, and some fruits and veggies, whether that’s a banana, berries or a smoothie.

Lunch

Include a mix of lean proteins, whole grains, fruits and veggies, along with healthy fats. Encourage children to drink lots of water during the day and limit sugary beverages. Have your child pick water or white milk for school lunch if offered additional choices. Click here to download a list of school lunchbox ideas.

Snack

An after-school snack can be important for maintaining mood into the evening hours. While it doesn’t need to be large, pairing items with protein with other whole foods is ideal. Some ideas are apple slices with peanut butter, Greek yogurt with fruit, trail mix and veggies with hummus.

This is a great time to schedule your back-to-school physical. If your child is older and plans to play a sport, request that a sports physical gets completed at the same time. These are also called preparticipation physical evaluations, and they are required in Kansas and Missouri.

This annual physical is also the time that their vaccinations may be updated, if it’s recommended based on their age.

Some good questions to ask your child’s pediatrician or health care provider:

• What does appropriate growth and development look like for their age?
• Which vaccinations do you recommend now or seasonally?
• What should I do if my child gets sick during the school year?
• Does my child need to take medications during school?

You should also discuss:

• Any concerns related to hearing or vision.
• Any health concerns that may affect your child’s ability to learn.
• Opportunities to support your child’s mental health as they return to school.

A child’s ability to learn is greatly impacted by physical and mental health issues. If you have concerns about their ability to see, or if the return to school prompts comments about trouble seeing a classroom board, you should schedule a pediatric eye exam.

If you have seen concerning behaviors, a great place to start is our behavior checker. This can give you some steps to take at home.

One common issue in children is attention deficit hyperactivity disorder (ADHD). Your primary care provider or pediatrician is a great partner to address issues related to ADHD. For additional help with mental illnesses, you may want to see a behavioral health specialist.

Medically reviewed by Lauren Arney, MD, Tracy Jones, DO, and Aubree Hark, RD, LD.