As summer comes to a close, parents realize that back-to-school isn't just about buying new supplies and packing lunches—it’s about preparing their children for the demands of a new academic year. After a long summer break, getting back into the school routine has a significant impact on kids’ sleep, immune system, and emotional well-being. With over a decade of experience working with families, Tatiana Kholodkova, FirstMed’s child sleep expert, offers practical advice to make the transition smoother and healthier.
1. Sleep first — the foundation of health and learning
During the summer, many children’s bedtimes drift later, and mornings become more relaxed. That’s perfectly normal—but once school starts, an irregular sleep schedule can lead to fatigue, irritability, and difficulty concentrating in class, points out the sleep specialist.
How to adjust the child’s sleep schedule for a smooth school start?
- In the second half of August, begin adjusting your children’s bedtime and wake-up time by 15 minutes every 2 to 3 days until their schedule aligns with the school timetable.
- Aim for 10 to 12 hours of sleep for primary school children and 9 to 11 hours for teenagers, which typically means they should be in bed by 7 to 8 p.m. at the latest.
- To help their brains wind down naturally, keep screens—such as mobile phones, tablets, and TVs—out of the children’s bedrooms for one hour before bedtime.
Following these tips can help your child stay well-rested, alert, better at problem-solving, and less prone to illness. These advantages not only benefit them in the short term but also set a positive tone for the entire school year.
2. Nutrition to support immunity and focus
A balanced diet nourishes the body and brain, helping children stay focused and energetic during the school day.
Practical nutrition tips:
- Start the day with a protein-rich breakfast (eggs, yogurt, nut butter, whole-grain toast) to help stabilize kids’ energy.
- Pack your child's snacks for school that include a combination of protein and slow-digesting carbs—like cheese with fruit or hummus with veggie sticks.
- Encourage drinking water instead of sugary drinks to support hydration and mood stability.
Furthermore, sleep and nutrition are closely connected. Without enough sleep, the body might not fully absorb the nutrients from food, so maintaining a consistent sleep schedule is essential, the specialist adds.
3. Prevent the “back-to-school” illness spike
Upon returning to school, children often experience an increase in colds and other respiratory illnesses, primarily due to renewed close contact after the summer break.
To reduce the risk of being infected:
- Teach kids to wash their hands properly, especially before meals, after coughing, and after using the bathroom.
- Remind them to cover their coughs and sneezes with their elbow.
- Wash lunchboxes and water bottles daily, and backpacks weekly.
- Also, check that vaccinations are current.
+1 Get organized in the evening for smooth mornings
A rushed, chaotic morning often starts with an unprepared evening, notes the sleep expert.
Take these steps in the evening for a relaxed morning:
- Prepare clothes and school bags the night before.
- Keep bedtime routines predictable—bath, reading, dim lights—to signal to the kids’ bodies it’s time to rest.
Final note
The weeks after summer vacation are crucial for setting the tone for the entire school year, emphasizes child sleep specialist Tatiana Kholodkova. Keeping a consistent sleep schedule, offering balanced nutrition, and providing emotional support are essential for giving children the energy, resilience, and joy they need to succeed during this important time.
The start of the school year doesn’t have to be stressful—take it as an opportunity to establish healthy routines that will benefit your child (and the whole family) all year long. With the proper guidance and preparation, it can be a positive and exciting time for both you and your child.
Enroll in FirstMed’s upcoming Child Sleep Essentials Seminar to be held on September 13, 2025, and get tailored advice on how to set a healthy sleep routine for the school start.
Photo source: FirstMed