The start of a new school year brings new schedules, activities and routines for the whole family. As children settle back into the classroom, a few simple habits can help them feel rested, energized and ready to learn.

From getting enough sleep to building balanced lunches and managing back-to-school stress, Allison Van Arsdale, DO, shares eight practical ways parents can help their children stay healthy throughout the school year.

1. Prioritize sleep
   School-age children (ages 6–12) need 9 to 12 hours of sleep each night, while teens need 8 to 10 hours. Too little sleep can affect concentration, behavior and overall health. Maintain a consistent sleep schedule, including on weekends when possible, and encourage children to turn off screens before bedtime.

2. Rebuild a daily routine
   Predictable routines help children feel secure and make busy school mornings less stressful for the whole family. Dr. Van Arsdale recommends establishing consistent morning and evening routines, including waking up, getting dressed, eating breakfast and preparing for bedtime. Laying out clothes and packing backpacks the night before can also help mornings run more smoothly.

3. Eat a healthy breakfast
   A nutritious breakfast can help children start the school day fueled and ready to focus. Offer a combination of protein, whole grains and fruit, such as eggs with whole-grain toast, yogurt with berries or oatmeal with fruit and nuts, when age-appropriate and allergy-safe. These foods provide important nutrients and help children feel satisfied longer throughout the morning.

4. Build balanced meals and snacks
   Healthy meals and snacks give children the nutrients and energy they need to grow, learn and stay active. Aim for a diet rich in fruits, vegetables, whole grains, dairy or dairy alternatives, and a variety of protein-rich foods, while limiting foods and drinks high in added sugar and highly processed foods. Pack water instead of sugary drinks and send healthy snacks for the school day. For an easy approach to packing school lunches, the Stony Brook Southampton Hospital Clinical Nutrition Office recommends a simple five-part formula:

Proteins such as chicken, turkey, eggs, beans, Greek yogurt or cheese can help support growth and keep kids satisfied, while whole-grain breads, wraps, pasta, rice or crackers provide carbohydrates for energy. Round out the lunch with a fruit and vegetable, plus a healthy fat such as avocado, hummus or guacamole.

Need some inspiration? Try a turkey and cheese wrap with strawberries, cucumber slices, avocado or guacamole and whole-grain crackers. Other easy combinations include a chicken and cheese quesadilla with orange slices, bell pepper strips and guacamole; a nut or nut-free butter and banana sandwich with apple slices, baby carrots and Greek yogurt; or pasta salad with chicken or chickpeas, mozzarella, tomatoes or cucumber and fruit on the side.

And remember, you don’t need to pack a “perfect” lunch. Focus on offering a variety of foods and giving your child opportunities to explore different flavors and textures. Keep it simple. Keep it balanced. Keep it realistic.

5. Stay active every day
   Kids need to move. Aim for at least 60 minutes of physical activity each day, whether that’s playing outside, participating in sports, riding a bike, dancing or walking to school. Regular physical activity supports physical health and can also help improve mood, concentration and sleep.
6. Set limits on screen time
   Create a family media plan with clear limits on when and how much recreational screen time is allowed and keep screens out of the bedroom — especially around bedtime. Prioritizing sleep, physical activity, and homework over entertainment screens can support better sleep, focus, and overall well-being.
7. Manage stress and support emotional wellness
   Some back-to-school nerves are normal. Encourage open conversations about worries, and teach simple calming skills such as slow deep breathing, mindfulness, or quiet time. Protect time for family meals, outdoor time, and one-on-one time with your child. Enough sleep, activity, and connection all build resilience. Reach out to your pediatrician if anxiety or low mood is persistent or interfering with school, friends, or daily life.
8. Help prevent the spread of germs
   Teach frequent handwashing with soap and water — especially before eating and after using the bathroom, coughing, or sneezing. Cover coughs and sneezes with an elbow or tissue, and remind kids not to share cups or utensils. Keep children home when they are sick, following your school’s guidance about when they can safely return. Make sure recommended vaccines, including the annual flu vaccine, are up to date, and talk with your pediatrician about current COVID-19 vaccine recommendations.

When to check with your pediatrician
Your child’s pediatrician is an important partner in supporting their health throughout the school year. Bring up any concerns about sleep, nutrition, growth, physical activity, mood or anxiety at your child’s next well-child visit. Your pediatrician can provide guidance based on your child’s individual needs and help your family build healthy habits that last well beyond the school year.