Back-to-school health: A pediatrician’s guide to starting the school year strong

Published Jul 20, 2026

As summer winds down, families often find themselves juggling school supply lists, sports registrations and busy calendars. It’s an exciting time, but it can also be stressful. A little preparation now can help your child feel healthier, more confident and ready to learn on the first day of school.

Mary Avendt-Reeber, MD, pediatrician at Beacon Kalamazoo Richland Family Medicine

“Back-to-school season isn’t just about backpacks and school supplies,” says Dr. Mary Avendt-Reeber, pediatrician at Beacon Kalamazoo Richland Family Medicine. “It’s one of my favorite times of year because it’s an opportunity for families to reset healthy routines that can make a big difference throughout the school year.”

Here are some of the most important ways parents can help children transition back to the classroom.

Ease back into a school sleep schedule

One of the biggest challenges after summer break is adjusting to earlier mornings. During the summer, many children naturally stay up later and sleep in. Suddenly asking them to wake up two hours earlier can lead to cranky mornings, trouble concentrating and fatigue throughout the school day.

Instead of making the change overnight, begin adjusting bedtime and wake-up time about one to two weeks before school starts. Move bedtime earlier by 15 to 20 minutes every few days until your child is back on their school schedule.

To help improve sleep quality:

Turn off screens at least one hour before bedtime.

Keep bedrooms cool, dark and quiet.

Establish a calming bedtime routine with reading or quiet activities.

Avoid caffeine and sugary drinks in the evening.

“Sleep is one of the most overlooked parts of a child’s health,” Dr. Avendt-Reeber says. “Children who consistently get enough sleep are often better able to focus in class, manage emotions and fight off illnesses once they’re back around classmates.”

Schedule your child’s annual checkup

An annual wellness visit does more than check height and weight. It’s an opportunity to make sure your child is growing and developing appropriately while addressing any concerns before the school year begins.

During a well-child visit, your child’s provider may:

Review growth and development.

Discuss nutrition and physical activity.

Screen hearing and vision.

Address behavioral or emotional concerns.

Review medications and chronic health conditions.

Ensure immunizations are up to date.

“Many parents think of the annual checkup as something they have to do for school,” says Dr. Avendt-Reeber. “I encourage families to think of it as dedicated time to ask questions about anything — from nutrition and sleep to mental health and development. No concern is too small.”

Don’t wait until the last minute for sports physicals

If your child plans to participate in school sports, marching band or other athletic activities, they’ll likely need a sports physical before practices begin.

Sports physicals help determine whether it’s safe for your child to participate and provide an opportunity to discuss:

Previous injuries or concussions

Asthma or breathing concerns

Heart health

Nutrition and hydration

Injury prevention

Many families wait until just before practices start, creating a rush for appointments. Scheduling early helps ensure your child is cleared to participate on time.

Remember that a sports physical is not a replacement for an annual wellness exam. Both visits serve different purposes and are important for your child’s health.

“Sports physicals aren’t just paperwork,” Dr. Avendt-Reeber explains. “They’re an opportunity to identify concerns before a student-athlete steps onto the field and to have conversations about injury prevention, hydration and staying healthy throughout the season.”

Make sure immunizations are current

Back-to-school season is one of the busiest times for vaccinations. Schools require certain immunizations to help protect students from preventable diseases.

Depending on your child’s age, they may be due for vaccines such as:

Kindergarten booster immunizations

Tdap

Meningococcal vaccine

HPV vaccine

Annual influenza vaccine when available

If you’re unsure whether your child is up to date, your primary care provider can review their immunization record and recommend any needed vaccines.

“Vaccines help protect not only your child but also classmates, teachers and family members,” says Dr. Avendt-Reeber. “Making sure immunizations are current before school starts is one of the simplest ways families can help keep their communities healthy.”

Refresh healthy habits

The transition back to school is the perfect opportunity to reset routines that may have slipped during summer.

Focus on simple habits like:

Eating a healthy breakfast each morning.

Packing nutritious lunches and snacks.

Drinking plenty of water throughout the day.

Limiting sugary drinks.

Encouraging at least 60 minutes of physical activity daily.

Washing hands regularly to reduce the spread of illness.

“Healthy habits don’t have to be complicated,” Dr. Avendt-Reeber says. “Small, consistent choices — like eating breakfast, staying active and drinking enough water — can have a big impact on a child’s energy, mood and ability to learn.”

Support your child’s mental health

Returning to school brings excitement for many children, but it can also bring anxiety. New teachers, new classmates, academic expectations and changing routines can feel overwhelming.

Parents can help by:

Talking openly about school.

Encouraging children to share their feelings.

Maintaining consistent routines.

Watching for changes in mood, appetite or sleep.

Staying connected with teachers if concerns arise.

If your child continues to struggle with anxiety, sadness or behavioral changes after school begins, talk with your Beacon pediatrician or family medicine provider.

“Every child experiences the start of school differently,” says Dr. Avendt-Reeber. “Some are excited, while others may feel nervous or overwhelmed. Keeping communication open and checking in regularly helps children feel supported.”

Make the first day less stressful

A little planning can make those first few mornings much smoother.

Before school starts:

Lay out clothes the night before.

Pack backpacks and lunches in advance.

Review transportation plans.

Allow extra time for the morning routine.

Eat breakfast before leaving the house.

Start the school year healthy

Preparing for a successful school year isn’t about doing everything perfectly. It’s about building healthy routines that help children thrive both inside and outside the classroom.

“My advice to parents is simple,” Dr. Avendt-Reeber says. “Don’t wait until there’s a problem to see your child’s healthcare provider. Preventive care, healthy habits and open conversations are some of the best tools we have to keep children healthy all year long.”

Scheduling your child’s annual wellness visit before school begins allows your Beacon healthcare provider to answer questions, update immunizations, complete sports physicals if appropriate and help your family start the school year with confidence.

Whether your child is heading to kindergarten or their senior year of high school, taking a little time now to prepare can make the transition smoother and set the stage for a healthy, successful school year.

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