Healthy Back-To-School Tips

From ETSU Health Pediatrician Dr. Sarah Tolliver

After a long summer break, it can be hard for families to get back into a consistent routine. Children may struggle with earlier bedtimes, morning wake-ups, and adjusting to structured school days. ETSU Health Pediatrician, Dr. Sarah Tolliver, offers practical tips to help make the transition smoother and set students up for a healthy, successful school year.

According to HealthyChildren, children should see a doctor at least once a year to keep an accurate, up-to-date record of their growth and development. A back-to-school checkup in the fall is an easy way to support your child’s academic success and address any concerns before the school year gets too far along.

For children, establishing routines early can help them feel prepared and ready for success. Set a consistent bedtime routine before school starts and maintain it throughout the school year. Limit screen time before bed, ensure children get adequate sleep, and provide a healthy breakfast each morning.

Prioritize sleep. Children need 8 to 10 hours of sleep each night. Limiting screen time before bed can improve sleep quality and support overall health.

Schedule well-child checks. A full physical exam, including vision and hearing screenings, can support your child’s education and is typically performed at the start of the school year.

Start the day with a healthy breakfast. A balanced meal with protein, whole grains and fruit provides energy and helps children stay focused and ready to learn throughout the day.

These simple steps, along with maintaining consistent daily routines, can help children feel prepared, supported and ready to succeed throughout the school year. By focusing on healthy habits such as sleep, regular checkups and balanced meals, parents can create a strong foundation that supports academic success and encourages long-term physical and emotional well-being.

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