Back to School: How to Prepare for a Healthy Year of Learning

First published August 2018
Updated July 2025

As summer winds down, the thought of going back to school can bring excitement and jitters for both kids and adults. The key to a healthy start, is preparation! It is important to help kids be physically and emotionally prepared for the new school year.

To help with this transition, here are some back-to-school tips.

Healthy Sleep Schedule

Everyone in the family should get a good night’s sleep! Most kids need 10-12 hours of sleep, while teens and adults do better with 7-8 hours each night. Sleep helps us perform better at school and work. It also helps to makes it easier to handle our feelings throughout the day and can help reduce mood swings.

Tips:

• Start a bedtime routine about two weeks before school starts.
• Try to keep the same schedule each night (for example, dinner, bath, reading, then bed).
• Limit screen time to 2 hours a day and keep electronics out of the bedroom.
• Follow a similar routine on the weekends to stay on track.
• Avoid afterschool naps – needing one may mean they are not getting enough sleep at night.

Healthy Eating Habits

Breakfast is the key to starting the day right; it wakes the body up and powers the brain for learning. Keeping the body fueled throughout the day is just as important to stay focused and energized.

Tips:

• Make time for breakfast, whether at home or school.
• Plan lunches ahead, review lunch menus and involve kids when planning.
• Choose whole grains, lean proteins, and fresh fruits. The more colorful, the healthier! Skip processed snacks.
• Eat dinner together at the table, without electronics and encourage new foods.
• Review any food allergies with the school.

Support Mental and Emotional Health

Back to school jitters are real! Encourage your child to share their feelings whether they are nervous, excited, or a mix of both! Let them know it’s okay to feel this way and that many kids feel the same way.

Tips:

• Attend the school’s open house to explore the classroom and meet the teacher.
• Visit the bus stop a few times before school starts. Re-walk routes to school for walkers and remember to review street safety and stranger danger.
• Talk about things that worked last year and what could be improved.
• Focus on the fun parts of school, like recess, friends, and a safe learning environment.
• Offer reassurance and stick to regular routines to decrease stress.

Healthy Hygiene Habits

Back to school germs are real too! Staying healthy keeps kids in school.

Tips:

• Wash hands for 20 seconds - sing “Happy Birthday” song once to keep track! Use hand sanitizer if soap isn’t available.
• Practice coughing into elbow when tissues are not available.
• Keep children home when they are sick.
• Make sure your child has their yearly check-up and vaccinations are up-to-date.

Keeping kids healthy, well-rested, and confident as they return to school sets them up for success. By reinforcing positive routines and staying engaged, families can support their children in feeling prepared and ready to learn!

Call (614) 355-2590, Option 3 to schedule an appointment at one of our School-Based Health Centers. Visit NationwideChildrens.org/Care-Connection for locations and additional information.