Back to School Essentials

By Dr. Katie Friedman, Board-Certified Pediatrician

With kids heading back to school this month, the list of things we need to get done for the new school year keeps getting longer and longer. We all have a lot on our plates and the thought of getting back to a routine for the kids when school is in session can seem stressful.

As parents, we can quickly become overwhelmed with the transition back to school. Then the reality sets in about how our children will adjust physically and emotionally to the challenges of a new school year. But as we prepare our children for the end of summer and the start of a new school year, we often forget to prepare their immune systems as well.

Back to school time also means back to germs! Here are a few tips to create the perfect routine for your kids so you can keep them healthy and happy during the new school year:

5 Tips for Transitioning from Summer to a School Routine for Kids

An extremely important step in transitioning from summer days to school days is getting on a consistent morning and evening routine during the school week.

Start the Day Off Right

A solid morning routine for kids is key to setting the right tone for your daily school routine. Always start with a healthy and delicious breakfast. Certain fruits and vegetables contain phytonutrients, such as vitamin C and carotenoids, which can help to boost your child’s immune system. Strawberries, blueberries, oranges, green beans, and carrots contain antioxidants that can help to increase your child’s production of infection-fighting white blood cells and help them fight off illness. One of the most important things to remember when trying to prevent illness is to always encourage fluids! Not only is hydration important to recovering from an illness but can also play a key role in keeping your child healthy.

Teach Good Hand Washing Hygiene

Yes, your children should practice good hand washing at home and outside the house. Research has shown the most effective way to prevent the spread of illness is to wash hands. Good hand-washing hygiene for kids starts at home. Make sure your children wash their hands often and with soap! Kids need to understand the purpose of handwashing before eating, after using the bathroom, and when arriving home from school. And they will surely be practicing regular hand washing activities while at school as well. Children should wash their hands for 20 seconds or about how long it takes to sing the “Happy Birthday” song.

Have Your Medicine Cabinet Ready

As children start returning to school, the spread of viruses inevitably starts to pick up as kids mingle with other kids. As a pediatrician, my best advice is to always be prepared for any injury, illness, or ailment that may occur once our children head back to the classroom.

Make sure to stock your medicine cabinet and have over-the-counter (OTC) medications and cough or cold medicines on hand before sickness strikes. You can even add these items to your supply list for school, so you don’t forget them.

One of the most important items to have on hand is acetaminophen. ​​​​Acetaminophen is a medicine used to reduce fever and pain. As a pediatrician, Mommy’s Bliss has always been a trusted brand that I suggest to my patients. Their new Infants’ and Children’s Pain & Fever medicines are free of dyes, alcohol, parabens, artificial flavors, artificial sweeteners, and high-fructose corn syrup. Both products are also Clean Label Project certified, the first-ever acetaminophen product to earn this.

Many OTC medications on the market contain artificial dyes and flavoring, so I love recommending Mommy’s Bliss acetaminophen to my patients as a safe and effective option to provide pain and fever relief without those additional ingredients.

Other items to stock up on are Hand sanitizer, cleaning wipes, first aid kits, antihistamines, cough remedies, thermometer, Ibuprofen, antibiotic ointments, nasal spray, and bandages.

Always check with your pediatrician before giving any OTC medications, supplements, or vitamins. Remember to always read the labels on your OTC medications before use, throw out expired medications, and check with your pediatrician for dosing recommendations.

Stocking your medicine cabinet ahead of time will save you some time and headaches later.

Exercise and Healthy After-School Snacking

Whether they’re having recess in school or recess at home, it’s so important to keep our kids moving during and after school. In addition to healthier bodies, kids tend to sleep better with more regular physical activity. They also seem to handle stress (both physical and mental) better. While your kids are moving, don’t forget to have them hydrated.

After a long day at school, your kids will barge through the front door begging for food. Don’t forget to take those much-needed brain breaks at the end of the school day with some healthy and nutritious snacks! Healthy snacking can help reenergize your child at the end of a busy school day. In our house, a great tip is to have a pre-approved healthy snack drawer ready to go. Fill it with delicious fruits, veggies, and parent-approved snacks for your kids to grab after school!

Get a Good Night’s Sleep

Establishing healthy sleep solutions in a solid bedtime routine is imperative to creating good sleep hygiene. It is important that your child starts to wind down and allow their mind to get ready for sleep. Having the same routine every night prepares your child for bedtime.

Many parents don’t realize that a late bedtime can result in difficulty falling asleep and resistance to the bedtime routine. For most children, an appropriate bedtime is between 7:30 pm and 8:30 pm. I recommend starting your transition about a week prior to the first day of school. Each night, adjust your child’s sleep routine by about 15 minutes. Remember to keep the bedtime routine the same as you normally would as the nighttime cues will help your child feel comforted and safe. These bedtime routines also help your child know it’s time for bed, even if the sun’s still out.

Sleep is extremely important for maintaining good health and strong immunity. When our children are run down and tired, they become more vulnerable to becoming sick. There have been studies linking irregular bedtimes with behavioral issues in the classroom. In addition to the cycle of behavioral challenges and lack of sleep, insufficient sleep for our children can also lead to weight issues, hypertension, diabetes, depression, and decreased performance at school.

The bottom line is a consistent sleep routine can lead to positive outcomes, such as improved attention, better behavior, improved emotional regulation, and overall good health.

Remember: Having a daily routine for your kids to follow and being well prepared at home is the key to a smooth and healthy transition back to school.

Being proactive and prepared are the best weapons you can have to get through the many obstacles the school year may throw at you!