4 Steps for a Healthy School Year

With summer winding down, the back-to-school transition is right around the corner. Getting back into the swing of things can be challenging for the whole family, from adjusting sleep schedules to dealing with new anxieties. Keep your whole family healthy and prepared in this WFMY 2 Your Well-Being conversation with Yun Boylston, MD, a pediatrician in the Triad and member of the Cone Health Medical and Dental Staff.

1. Set Your Alarm Now

If your kids are used to sleeping until 10 or 11 a.m. during the summer, it's hard to suddenly get them to go to bed at 9 p.m. Start setting their alarms for the time they'll need to wake up for school a couple of weeks in advance.

Key changes to help reset those internal clocks:

• Make sure kids are getting plenty of physical activity during the day.

• If your child has been taking naps, it's time to phase them out.

• Turn off all digital devices at least one hour before the target bedtime.

If you wait until a few days before school to make these changes, your child will likely be overtired and irritable. By making small, gradual adjustments now, you can help them start the school year feeling well-rested and ready to learn.

2. Schedule a Wellness Visit

Before your kids head back to the classroom, it's a good idea to ensure they're up-to-date on their health. The most reliable way to check on their vaccination status and overall health is to schedule an annual wellness visit with their pediatrician.

While a well-child visit may not feel urgent, it's an important part of your child's health journey. During these visits, your care provider will:

• Update all required vaccinations.
• Assess growth and development.
• Discuss nutrition and sleep.
• Address any other health concerns.

For many, a well-child visit is a school requirement, as many schools in North Carolina require children to be fully vaccinated to attend.

3. Manage Stress

The start of a new school year can be a stressful time for everyone, including parents. A certain amount of stress and anxiety is normal when facing a big change like this. The key is to help your kids manage those feelings so they don't become overwhelming.

• Acknowledge that the transition from summer to school can be challenging. Work with your children as a team to create a plan for success.

• If your child expresses worry, don't dismiss it by saying, "You'll be fine." Instead, validate their feelings by saying, "I know this is a big change, and it's okay to feel nervous. Let's talk about what's making you most afraid." This can help them feel heard and supported.

• Younger children may express stress through physical symptoms like stomachaches or by withdrawing from activities they usually enjoy. Teenagers may become irritable or withdrawn.

4. Reinforce Healthy Habits and Stock Your Medicine Cabinet

As kids head back to school, they're bound to bring home a few germs. This is a great time to reinforce some healthy habits that start at home.

• Practice good hygiene. Remind kids not to share drinks or food with others.

• Master the vampire cough. Teach them to cough into the crook of their elbow to prevent spreading germs.

• Know when to stay home. If your child has a fever or is feeling unwell, it's important to use your best judgment and keep them home to rest and prevent the spread of illness.

Keep a few key items in your medicine cabinet to prepare for any unexpected illness:

• Tylenol or ibuprofen for fevers or pain.
• Honey for coughs (for children over one year old.)
• A Humidifier to help with congestion.

At Cone Health Community Pharmacy, you can stock up on all the over-the-counter (OTC) medications you'll need to make it through the school year, at competitive prices. You don’t need to be a Cone Health patient to use our pharmacy—everyone is welcome!

To further prepare, explore this wellness checklist designed for all ages.