How to Ease Kids into the New School Year  

More than 50 million children will start going back to school in August through September.  Summer break can throw off routines, including dietary and sleep habits. Children and teens may stay up late, sleep in longer or enjoy a few extra treats during the summer months. Parents can support a smooth start to the school year by easing children back into routines gradually. 

The importance of sleep for children 

A regular sleep schedule is important for success at school, but nearly a third of 4 to 14-year-olds in Michigan didn’t get enough sleep in 2021, according to data from the U.S. Centers for Disease Control and Prevention. 

Getting enough sleep is essential for everyone, including children. Regular sleep deprivation is associated with: 

• Mood changes and irritability 

• Difficulty concentrating 

• Depression 

• Headaches 

• Hypertension 

• Obesity 

Children who get the recommended amount of sleep do better in school, stay healthier and have improved memory and mental health. 

Here is how much sleep kids need by age: 

• 3 to 5 years: 10 to 13 hours, including naps 

• 6 to 12 years: Nine to 12 hours 

• 13 to 18 years: Eight to 10 hours 

Start a sleep transition 

To prepare children for the shift to school, parents can start adjusting their sleep schedule a few weeks in advance. Start by having them go to bed 15 minutes earlier every few days until they reach their school night bedtime. 

Parents could talk to their teenagers about doing the same, even starting earlier for kids who have sports, band and other activities that start prior to the school year. 

Create bedtime routine  

Children need time to wind down. For younger children, parents might offer a warm bath followed by reading a book to promote relaxation and establish a bedtime routine. Older children and teens can read independently as part of their routine. Screens should be avoided prior to bedtime as blue light from screens and phones can disrupt sleep. 

It’s important for parents to consult with their child’s pediatrician or primary care provider (PCP) about any sleep problems or concerns. 

The importance of a healthy diet for children 

Eating a nutritious diet and staying hydrated is another factor in overall health and performance at school and in extracurricular activities.  

Children who eat healthy meals at home are more likely to choose healthy meals elsewhere. Parents can talk to their kids about how to choose nutritious options at school, including choosing fruits and vegetables, whole grains and dairy products instead of ultra-processed foods. Taking lunch, if possible, allows children to have healthy options they enjoy. 

Manage mental health and anxiety 

For some kids, back to school means friends and activities such as sports, theater or band. Other kids may feel apprehensive about school with worries about social situations, bullying and academic workload. Parents can check in with their kids regularly about how they are feeling about returning to school and listen to any concerns children may have. 

Creating a family media plan to set boundaries and limits on screen time can help children learn to balance media use with homework, activities and relationships. 

Knowing the signs of poor or worsening mental health in children and teens is important for parents. Symptoms of worsening mental health in children include:  

• Avoiding friends and social activities 

• Changes in eating or sleeping habits 

• Changes in school performance 

• Excessive worry or anxiety 

• Frequent disobedience or aggression 

• Frequent nightmares 

• Substance use 

If parents suspect a child needs help with their mental health, talk to the child’s PCP. 

Dr. Angela Seabright, D.O., is a care management physician at Blue Cross Blue Shield of Michigan. For more health tips and information, visit AHealthierMichigan.com.