Children’s Health: Simple steps to help kids thrive this school year

The return to school can be exciting, but it also brings new challenges for families. Experts from Lurie Children’s Primary Care — Town & Country say that with a few simple steps, parents can make the back-to-school transition smoother and set their children up for success.

Prioritize Sleep

“Good sleep is one of the most important things we can give our children for their health and learning,” said Lurie Children’s pediatrician Dr. Jenny Youn Hong. “The National Sleep Foundation recommends 10 to 13 hours for preschoolers, 9 to 11 hours for school-aged children and 8 to 10 hours for teenagers. Without enough rest, it’s much harder for kids to concentrate, manage their emotions, and stay healthy.”

Dr. Hong suggests helping children ease into an earlier bedtime in the weeks before school starts. Calming routines, like reading a book or choosing pajamas, signal that it’s time to wind down. Families should aim for consistency, even on weekends, with no more than one or two hours’ difference in bedtime.

Limit Screens Before Bed

Sleep can also be disrupted by late-night screen use.

“We recommend turning off devices at least 30 to 60 minutes before bedtime,” said Lurie Children’s Pediatric Psychologist Dr. Aliza Jaffe Sass. “For teens, it’s especially helpful if phones are charged outside the bedroom overnight.”

She also noted that caffeine can interfere with sleep. Parents should avoid offering sodas, energy drinks, or even certain teas in the late afternoon or evening.

Make Time for Movement

The experts stressed that staying active is just as important during the school year as it is in summer.

“Kids need about an hour of physical activity every day,” said Lurie Children’s Pediatric Psychologist Dr. Catrina Litzenburg. “This doesn’t have to mean organized sports — it could be a walk, scooter ride, or playing at the park. The key is to find activities that your child enjoys so they’ll want to stick with them.”

Dr. Litzenburg added that physical activity boosts not only physical health, but also mental health and social skills.

Fuel with Healthy Meals

A balanced diet helps children stay alert and ready to learn. “Breakfast is especially important, even if it’s something quick on the go,” Dr. Hong said. “Parents can plan ahead with options like protein shakes, fruit, or shelf-stable milk for busy mornings.”

The experts also recommend making family meals a regular routine.

“Eating together is about more than nutrition,” Dr. Sass explained. “It’s a chance to connect, check in about the day, and build healthy habits. Putting phones away at the table helps everyone focus on each other.”

Create Homework Routines

Homework can be stressful for kids and parents alike, but experts say structure can help.

“Pick a consistent spot in the house for homework that’s free from distractions,” Dr. Litzenburg advised. “For children who struggle to focus, breaking assignments into smaller chunks with breaks in between can make the work feel more manageable.”

Parents can also motivate kids by offering small rewards once homework is done, like extra playtime or choosing a favorite dinner.

Ease Back-to-School Worries

It’s common for children to feel nervous about the start of school.

“Validate those feelings and praise brave behavior, even small steps like talking about school,” Dr. Sass said. “Some kids want to chat about the day on the way to school, while others might prefer a quiet moment or a fun distraction. Follow your child’s lead.”

Consistency in morning routines can also help reduce anxiety and make the start of the day calmer for both parents and kids.

Build One-on-One Time

Experts say that scheduling even small amounts of one-on-one time each week can make a big difference.

“When children get to pick an activity they enjoy and spend that time with a parent, it strengthens the relationship and builds confidence,” Dr. Litzenburg explained. “It also gives kids a safe space to open up about school or anything on their mind.”

By focusing on sleep, nutrition, movement, routines, and emotional support, parents can help their children feel prepared and confident as the school year begins.

“These small, everyday habits add up,” Dr. Hong said. “They not only help children do well academically, but also support their overall health and happiness.”

• Children's health is a continuing series. This column was provided by Ann & Robert H. Lurie Children's Hospital of Chicago.