6 Back-to-School Tips from a Pediatrician
By Valeria Higinio, MD, FAAP, Pediatrician
In a few short weeks, kids will be heading back for another busy school year. Returning to school may be exciting for some and anxiety-producing for others.
Here are some tips to make the transition back to school a little smoother.
1. Sleep
Inevitably, most sleep routines go out the window over the summer. It’s harder to get kids to sleep when it stays light outside until 9 p.m. Teens often stay up past midnight and sleep in late.
It’s time to start moving bedtimes up. I recommend adjusting bedtimes by 15 to 30 minutes earlier each night until you reach the desired bedtime. Turn off all screens 30 to 60 minutes before bed, and keep their room dark, quiet and cool.
Depending on your child’s age, eight to 12 hours of sleep is recommended for adequate attention, emotional regulation and learning.
2. Diet
Ensure children are eating a protein-rich breakfast to help support energy levels and attention. Pack balanced lunches that include protein, fresh fruits or vegetables, whole grains and water.
3. Emotions
If your child is anxious about returning to school, talk with them about their feelings and let them know those feelings are normal. Validate their emotions and try to focus on the positive aspects of returning to school, such as making new friends and learning new things.
4. Hygiene
Returning to school often marks the return of viral illnesses. Reinforce good habits such as handwashing, coughing into an elbow and not sharing water bottles, drinks or utensils.
If your child develops viral symptoms, please keep them home from school.
5. Schedule a Well-Child Exam or Sports Physical
A sports physical is required by local school districts to ensure there are no medical concerns that could prevent safe participation. Sometimes, findings during the exam may require additional testing or a referral before a student can be cleared to participate.
A well-child exam is recommended yearly for all children. It is a good time to review growth and development to ensure everything is on track. We also screen for mental health conditions, developmental concerns and potential medical issues, such as scoliosis.
These visits also provide an opportunity to offer personalized guidance on sleep, nutrition, safety and behavior. Physicals are a great time to ensure vaccinations are up to date.
Some children with medical conditions, such as asthma, seizures or food allergies, may need to provide the school with a Medical Authorization Form or an Asthma Action Plan. These forms can be completed during a sports physical or well-child exam.
6. Backpacks
Make sure backpacks are not too heavy. Back and shoulder pain can be caused by poorly placed, poorly balanced or overly heavy backpacks.
Make sure the backpack fits snugly against your child’s back and is not hanging low or worn over one shoulder. Ensure weight is evenly distributed inside the bag, and remove any unnecessary items.
We hope to see you soon for your child’s checkup. Have a fantastic school year!
To schedule an appointment or learn more about our services, call 913-648-2266.
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