Back-to-school season brings more than just shopping lists and sign-up sheets; it is also a time of transition that can impact a child’s physical and emotional well-being. As a pediatrician with Healthcare Network, I know how important it is to set children up for success from day one.
To help families prepare, I asked several of my colleagues on our pediatric and behavioral health teams, who care for nearly 60% of the children in Collier County, to share their best advice for the school year ahead.
From sleep routines to mental health check-ins, here’s what they recommend parents prioritize to help their children thrive.
Sleep is Non-Negotiable
“A well-rested child is a thriving child,” says Adele de Vera, MD. Sleep affects everything from mood and concentration to immunity and school performance.
Experts recommend that elementary school-aged children get 9–11 hours of sleep per night, and teens get 8–10. Start adjusting sleep schedules at least a week before the first day of school, and keep a consistent bedtime routine year-round.
Don’t Skip the Annual Check-Up
“That back-to-school visit is more than just vaccines,” reminds Alicia Fernandez-Garcia, MD. It’s a time to assess growth, nutrition, behavior, and emotional well-being, especially as stress and anxiety become more common among students.
Be sure to keep immunizations up-to-date and use the visit to ask questions about your child’s development, screen time, or learning concerns.
Limit screens, Encourage Real Life
“Technology has its place, but it shouldn’t dominate your child’s day,” says Dawn M. Bertram-Stewart, MD.
Between online homework, social media, and video games, it’s easy for screen time to creep beyond recommended limits.
Set household rules that include screen-free times, like during meals or an hour before bed—and replace screen time with physical activity, reading, or face-to-face play whenever possible.
Make Mental Health Part of the Conversation
“Your child’s emotional health is just as important as physical health,” says Keenan Tamm, PsyD. Children may not always have the words to express their emotions, but they will show you through behavior.
Create space for regular check-ins by asking open-ended questions like, “What made you laugh today?” or “Did anything upset you?” If you notice a change in behavior, appetite, or sleep that lasts more than two weeks, don’t hesitate to talk with your pediatric provider.
Fuel the Day with Good Nutrition
“Food is fuel, especially for growing brains,” says Reisha Brown, MD. A balanced breakfast can improve focus, energy, and overall mood.
Quick, nutritious options like yogurt with fruit, eggs with whole-grain toast, or oatmeal with nuts can make all the difference. If packing lunches, aim for a mix of lean proteins, fruits and vegetables, and whole grains, and limit sugary snacks and drinks.
Build Routines that Promote Independence
“Good habits start early, and routines help children feel safe and organized,” says Jose Puell, MD. Predictable routines teach kids time management and build executive function skills, like planning and problem-solving, that they will need in school and life.
Simple checklists, regular morning and bedtime routines, and letting kids participate in small decisions can build their confidence and independence.
Make Time for Unstructured Play
“Play is critical for healthy development,” emphasizes Emily Brosseit, MS, APRN. It helps kids process emotions, develop social skills, and improve motor coordination.
Encourage at least 30 minutes of screen-free imaginative or physical play each day. Whether it’s building a fort, riding bikes, or playing dress-up, unstructured play helps children recharge and boosts resilience.
Connect with the School Health Team
“Parents should know who their school nurse is and how to reach them,” says Marilyne Christian, MD.
Whether your child has asthma, allergies, or needs medication during the school day, the school health staff can be a vital partner.
Make sure your child’s emergency contacts, medication lists, and health conditions are up to date, and communicate proactively if any new needs arise during the year.
Back-to-school isn’t just about supplies, it’s an opportunity to refocus on your child’s well-being. A successful school year starts with strong support at home. When parents prioritize their child’s physical and emotional health, kids are more equipped to learn, grow, and enjoy the year ahead.
So as you check off your to-do list, make room for these pediatrician-approved priorities. Your child and their future self will thank you.