Back to School Tips for Parents

August 8, 2025 By Marci

Support your child’s return to school with care and confidence. As the summer winds down and the school year approaches, it’s the perfect time to prepare your child for a smooth return to the classroom. Preparing by making sure they have what they need in their wardrobe and school supplies is just part of the process.

Here are 7 practical tips to help your family transition into the school year:

Reset Sleep Routines Early– It can be jarring for anyone to shift from a late night bedtime and sleeping in, to an earlier bedtime with an early rise. Start shifting bedtime and wake-up times 1-2 weeks before school begins. Adjusting their sleep times allows for an improved mood, while enhancing concentration.
Boost their immune system– It can be exciting for your child to be back with all their friends, but it also means more exposure to germs. Strengthen their immune defenses with foods that contain vitamin C, zinc. Fruits contain vitamin C like oranges, kiwi, and strawberries, and blueberries. Zinc can be found in cashews, pumpkin seeds, and beef. Over the counter supplements can also help.
Prioritize gut health– A healthy gut contributes to improved focus, mood and overall health. Incorporate foods that create good bacteria for their stomach. This includes yogurt, fermented foods like miso, sauerkraut, or kimchi, and prebiotic foods like bananas and oats.
Prioritize mental wellness– Going back to school can create anxiety for children, as they experience a new routine with new teachers, new classes, and new peers. Teach them simple mindfulness techniques, like taking a deep breath when they get nervous, taking a pause before speaking or answering a question from the teacher, and encourage them to keep the lines of communication open both positive and negative, so you can be there for them if them experience anything negative at school while being able to encourage them when they do something positive. This could be learning a new word, getting a good grade on a test, answering a tough question in class, making a new friend.
Plan healthy snacks and lunches– Fuel their learning with balanced nutrition. Include lean protein, healthy fats, vegetables and fruits. Also include water or other healthy beverages that don’t have a high amount of sugar.
Set healthy digital boundaries– Too much screen time can negatively impact their sleep, attention span, creativity, relationships, and so much more we aren’t even aware of yet. Limit their screen time each day, so that they are more involved in the day to day of socializing, being outdoors and doing things physically. Set up device-free zones, like the dinner table. Make a rule that screens need to be put away at least an hour before bedtime.
Create after-school structure– A consistent after-school routine will help reduce stress. You can do this by setting up a specific homework space and time, have a regular time for dinner where you can eat together and reflect on the day, include outdoor play time, and have a winding down routine.

Sometimes getting a plan together can be daunting. Just remember that when there’s a plan in place, you can more easily pivot if you need to, and you can also focus more on the emotional aspects on starting the school year, by talking with your child about how they are doing and being there for them if they need your help.