By Paul Weber, MD, Pediatrician, Premier Health
As families prepare for a new school year, now is the perfect time to help children transition from summer schedules to healthy school-year routines. Consistent sleep, good nutrition, and daily structure can help children feel their best and reduce back-to-school stress and anxiety.
Sleep is one of the most important factors in a child’s health and academic success. According to the National Sleep Foundation, school-age children need 9 to 11 hours of sleep each night, while teenagers need 8 to 10 hours. Younger children require even more. Returning to earlier bedtimes and wake-up times before school starts can make the transition smoother and help students arrive in the classroom rested and ready to learn.
Too little sleep can affect mood, memory, concentration, and behavior. Children who are tired may struggle to stay focused, manage emotions, or perform at their best in school. Long-term sleep deprivation has also been linked to increased risks for obesity, diabetes, and depression.
Parents should remember that sleep problems are not always caused by late bedtimes. Conditions such as sleep apnea, insomnia, and restless leg syndrome can affect children and may require medical attention. It is also recommended to eliminate screen time within 2 hours of bedtime.
Healthy eating is equally important. A balanced diet that includes fruits, vegetables, whole grains, lean proteins, and healthy fats supports growth, learning, and energy throughout the school day. Limiting sugary snacks and caffeine, especially in the afternoon and evening, can also improve sleep quality.
In addition to healthy daily habits, I encourage families to schedule a yearly well-child exam for their child. Annual checkups help monitor growth and development, address physical or mental health concerns, and ensure vaccinations required for school are up to date.
As the school year approaches, focus on establishing consistent routines, encouraging healthy meals, limiting screen time before bed, and keeping up with annual wellness visits. These simple steps can help children start the year feeling confident, focused, and ready to succeed.
If you have concerns about your child’s sleep, nutrition, development, or overall health, schedule a checkup with your pediatrician or primary care provider.
