Start the School Year Strong: A Family Medicine Doctor’s Guide to Tackling Sleep, Vaccines, Stress and More
In this article
How Do I Get My Kids to Wake Up on Time for School?
Experts recommend beginning the transition about two weeks before school starts.
Instead of making a drastic change overnight, gradually move bedtime and wake-up time earlier by about 15 minutes every few days. This allows the body to adjust naturally and helps children ease back into a healthy routine.
Quick Tip:
Pair the earlier bedtime with a calming nighttime routine, such as:
- Brushing teeth and washing up
- Reading a favorite book
- Drinking a warm glass of milk
- Listening to calming music
A predictable routine can make the transition easier and reduce bedtime battles. Waiting until the last few days of summer to adjust a child's schedule can make the transition much harder.
Poor sleep can lead to:
- Difficulty concentrating in class
- Trouble completing assignments
- Increased stress and anxiety
- Irritability
- Lower academic performance
Starting the school year well-rested can help children focus, learn and manage emotions more effectively.
How Much Sleep Do Children Need?
Sleep needs vary by age group.
Children ages 5–12:
9 to 12 hours of sleep per night
Teenagers:
8 to 10 hours of sleep per night
If a child regularly needs naps during the day, it may be a sign they're not getting enough quality sleep at night. Persistent fatigue should be discussed with their healthcare provider.
What Are the Signs a Child Isn’t Getting Enough Sleep?
Poor sleep doesn't always look like tiredness.
Watch for:
- Increased anxiety or stress
- Irritability and mood changes
- Trouble focusing
- Difficulty completing tasks
- Behavioral challenges
- Frequent daytime sleepiness
These symptoms can affect success both in and out of the classroom.
How Do I Know if My Child Is up to Date on Vaccines?
The first step is scheduling an annual well-child visit with your child's healthcare provider.
During this appointment, providers can:
- Review immunization records
- Identify missing vaccinations
- Create a catch-up schedule if needed
- Answer questions about vaccine safety
Parents can also review school vaccination requirements through the North Carolina Division of Public Health.
What Happens if a Child Misses School Vaccinations?
Vaccinations help protect children and their communities from preventable diseases.
Falling behind on immunizations can:
- Impact school attendance requirements
- Increase the risk of illness during outbreaks
- Leave vulnerable individuals less protected
North Carolina allows a 30-day grace period after school enrollment for families who need time to get children caught up on required vaccines.
Recent outbreaks of diseases such as measles remind us that vaccine-preventable illnesses can still occur.
Common side effects are typically mild and may include:
- Pain at the injection site
- Redness or swelling
- Mild fatigue or feeling unwell
These symptoms usually resolve quickly with rest and supportive care.
Parents should discuss any concerns with their child's healthcare provider, who can explain both common side effects and the rarity of serious reactions.
How Can I Help My Child Manage Back-To-School Anxiety?
The most important step is simple: Talk with your child.
Every child's concerns are different. Some may worry about academics, while others may feel nervous about friendships, routines or a new school environment.
Helpful strategies include:
- Encouraging open conversations
- Communicating with teachers when concerns arise
- Creating a healthy daily routine
- Building time for relaxing activities
Stress-relieving activities might include:
- Journaling
- Coloring
- Drawing
- Reading
- Spending time outdoors
Making these activities part of a regular routine can help children decompress after school.
Teenagers don't always openly discuss stress or anxiety.
Parents should pay attention to:
- Increased irritability
- Being unusually impatient or "snappy"
- Trouble falling asleep
- Waking frequently during the night
- Difficulty focusing on responsibilities at home or school
If these behaviors persist or worsen, it may be helpful to consult a healthcare professional.
How Can My Family Prevent Back-To-School Germs?
Good hand hygiene remains one of the best ways to prevent illness.
Teach children to wash their hands:
- Before eating
- After using the restroom
- After coughing, sneezing or blowing their nose
- After outdoor play
- After touching animals
Proper handwashing should include:
- Soap and water
- At least 20 seconds of scrubbing
- Cleaning the backs of hands
- Washing between fingers
- Scrubbing under fingernails
Parents can reinforce these habits at home so they become second nature at school.
Another important reminder: Encourage children not to share personal items such as water bottles, lip balm or eating utensils.
What Should I Stock My Back-To-School Medicine Cabinet With?
A well-stocked medicine cabinet can help families prepare for common school-year illnesses and minor injuries.
- Children's acetaminophen (Tylenol)
- Children's ibuprofen
- Bandages
- A thermometer
- Allergy medication
- Cough drops (for older children)
- Anti-diarrheal medication (age-appropriate use only)
Visit a Cone Health Community Pharmacy location to pick up a pre-made Back-to-School kit for $20. Speak with a Cone Health Community Pharmacist about dosing instructions or any other questions you may have at the same time.
Back-to-School Kit for School-Aged Children
Back-to-School Kit for College Students
A healthy school year starts before the first bell rings. Add these to your to-do list now:
- Incrementally adjust sleep schedules
- Visit your primary care provider for vaccinations
- Check-in on your children's mental well-being
- Model healthy habits
Small steps now can make a big difference in helping children thrive throughout the year.
Back to School Reset
Watch the full WFMY 2 Your Well-Being conversation with Nahosi Bowa, MD, with Cone Health LeBauer HealthCare at Stoney Creek, below.
