8 Key Back-to-School Tips Every Parent Should Know, According to a Pediatrician

As summer comes to a close and the school year approaches, families everywhere are preparing to return to routines. Dr. Shivani Parikshak, pediatrician with Franciscan Physician Network in Greenwood, shares expert guidance to help parents support their children’s physical health, mental well-being, and academic success.

Healthy Routines for School Success

1. Establish Consistent Sleep Schedules Early

Sleep is crucial for children’s growth and learning. Preschoolers need 10–13 hours (including naps), grade schoolers 9–12 hours, and teens 8–10 hours nightly. Inadequate rest can lead to poor concentration, irritability, and lower academic performance. A set bedtime and routine help children thrive.

2. Prioritize a Protein-Rich Breakfast

Breakfast fuels focus, energy, and school performance. Dr. Parikshak recommends protein-based meals such as eggs, granola bars, or yogurt paired with fruit; even quick grab-and-go options can make a big difference.

3. Implement Smart Screen-Time Management

Screen use should be limited to two hours or less daily. Families can establish media-free times (like dinner or homework), device-free zones (such as bedrooms), and turn off electronics 30 minutes before bedtime. Parents’ own habits also set the example.

4. Create Calming Bedtime Routines

A consistent 30-minute wind-down routine prepares children for restful sleep. Activities like reading, light room tidying, or quiet conversation work well. All devices should be removed from bedrooms to help children settle into sleep more easily.

5. Balance Extracurriculars With Downtime

Extracurricular activities provide enrichment, but overscheduling can cause stress and anxiety. Parents should watch for warning signs such as irritability or declining school performance, and ensure at least one activity-free day each week for rest.

6. Support Mental and Emotional Readiness

Returning to school can bring anxiety. Parents can ease this by emphasizing positive aspects like seeing friends or exploring new classes, rehearsing first-day routines, and visiting the school in advance. Teachers are also ready to help children adjust.

7. Schedule Essential Health Checkups

A back-to-school checkup ensures children are ready to learn and play safely. Parents should schedule yearly physicals, sports exams, update medication plans, and make sure vaccinations are current.

8. Maintain Year-Round Health Practices

Good habits don’t end once school starts. Encourage consistent sleep, healthy eating, physical activity, handwashing, and annual flu shots to keep children healthy throughout the year.

Conclusion

Helping children succeed in school requires more than supplies; it takes healthy routines and balance at home. From sleep and nutrition to emotional readiness and preventive care, these eight tips from Dr. Parikshak provide families with a framework to ensure children start the year strong, confident, and healthy.