Back-to-school season often means focusing on school supplies, extracurricular schedules and first-day outfits. But just as important is making sure your child is healthy, rested and ready to learn.
Taking proactive steps before the first day of school can help set students up for academic success and overall well-being. Here are four important items to add to your back-to-school checklist.
1. Start Shifting Sleep Schedules Before School Begins
Summertime usually brings later bedtimes, less structured routines and more mornings spent sleeping in. When school starts, the transition to earlier mornings can leave children feeling tired, irritable and less focused in the classroom. Getting good quality sleep plays an essential role in concentration, memory, learning and emotional well-being.
To help ease the transition, consider adjusting your child’s sleep schedule one to two weeks before school starts. Shifting their bedtime and wake-up time earlier by 15 to 30 minutes every few days can help their body adjust to the new school morning routine.
Sleep needs vary by age, but experts generally recommend:
- Preschoolers ages 3 to 5 should get 10 to 13 hours of sleep per day, including naps
- School-age children ages 6 to 12 need 9 to 12 hours of sleep each night
- Teenagers ages 13 to 18 should aim for 8 to 10 hours of sleep per night
Creating a consistent sleep routine before the school year begins can help your child feel rested and ready to take on the year ahead (American Academy of Pediatrics).
2. Schedule an Annual Physical with Your Child’s Primary Care Provider
Keeping up to date with an annual wellness visit is one of the most important steps families can take for their child’s health. The start of the school year is the perfect time to get that scheduled. These appointments allow your child’s Primary Care Provider to monitor growth and development, review immunization records, discuss nutrition and sleep habits and address any concerns about physical or mental health.
Regular checkups can also help identify concerns early, including vision, hearing or other health challenges that could impact learning and participation at school. If your child manages a chronic condition like asthma, allergies or diabetes, a wellness visit is a good time to update their care plans and discuss any medication needs.
Because annual physical appointments can sometimes be difficult to get, especially during busy times of the year, families are encouraged to plan ahead and schedule wellness visits well in advance. Even if your child’s appointment is several months away, getting it on the calendar helps ensure they receive important care and follow-up to support their health and success throughout the school year.
To schedule an appointment, log into your GHCMyChart account or call their clinic at (608) 257‑9700.
3. Make Sure Your Child’s Vaccinations Are Up to Date
Schools bring together large groups of students in classrooms, cafeterias and shared activity spaces, making it easier for contagious illnesses to spread. Vaccines help protect children from serious diseases and reduce the risk of outbreaks within schools and the broader community.
Review your child’s immunization records before the school year begins to make sure they are on schedule for their age. If you have questions about your child’s vaccination needs, reach out to their Primary Care Provider. They can evaluate your child’s immunization record, discuss recommended vaccines and help ensure all school requirements are met.
To learn more about the recommended vaccine schedule for adolescents, visit the Wisconsin Department of Health Childhood Immunization page.
4. Prepare Nutritious School Lunches and Snacks
Did you know that kids and teens in the United States get up to half of their daily calories from foods and snacks eaten at school? Because so much of their nutrition happens during the school day, school lunches and snacks play an important role in supporting learning, growth and overall well-being.
Instead of aiming for perfection, focus on offering a variety of foods that can help keep your child satisfied and energized throughout the day. Remember that every family has different routines, budgets and preferences. Even small changes can make a meaningful difference for your child.
Consider packing a lunch or snack that includes:
- Protein-rich foods such as turkey, chicken, beans, eggs, cheese or yogurt
- Whole grains like bread, wraps, crackers, pasta or rice
- Fresh fruits and vegetables your child enjoys
- Low-fat dairy products or dairy alternatives
- Water instead of sugary beverages
Check out this blog for more school snack and lunch ideas: 30+ Healthy Children’s Lunch Ideas.
A Healthy Start Makes a Difference
The start of a new school year is an exciting time, and by adjusting sleep schedules, scheduling an annual physical, ensuring vaccinations are current and planning nutritious meals, you can help your child start the year on a healthy and confident note.
