Back-to-school health checklist: sleep, lunches, and emotional wellness

As the back-to-school season approaches, you may be focused on shopping lists, school supplies, and class schedules. But just as important as notebooks and new shoes is preparing your child’s health and well-being for the school year ahead. Making sure your child is well-rested, well-fed, and emotionally prepared helps support their focus, behavior, and overall school performance.

Start with Sleep:

Did you know that kids produce the most growth hormone while they sleep?

That means bedtime isn’t just for rest, it’s when their bodies are busy growing.Over the summer, it’s common for bedtimes to drift later and wake times to follow. But restful, consistent sleep is essential not only for growing, but also learning, memory, focus, and mood. Begin gradually shifting your child’s sleep schedule back to school-night hours about two weeks before school starts. Aim for a bedtime that allows your child to get the recommended hours of sleep (9–12 hours for ages 6–12, and 8–10 hours for teens). Establish a calming nighttime routine, and limit screens at least an hour before bed.

Pack Power-Packed Lunches:

A balanced lunch helps fuel your child’s brain and body for the school day. Include a variety of whole foods: lean protein (like turkey, hummus, or cheese), complex carbs (whole grain bread, crackers, or pasta), fruits, veggies, and a healthy fat like avocado or nut butter. Let kids help pack their lunches when possible as it helps build independence and increases the chances they’ll actually eat what’s inside. Don’t forget to include a water bottle to keep them hydrated throughout the day. School-age children typically need about 5–8 cups of water per day, while teens may need 8–11 cups especially if they’re active or playing sports.

Support Emotional Wellness:

Returning to school often comes with a mix of changes such as new teachers, routines, and social dynamics which can be stressful for some kids. Regular check-ins can help you catch early signs of anxiety or difficulty adjusting. Ask specific, open-ended questions about school, peers, and daily routines. Keep consistent schedules at home to reduce stress, and if your child seems unusually anxious, withdrawn, or overwhelmed, consider speaking with your pediatric provider here at Fairhope Pediatrics or school counselor for guidance.