A Practical Guide for Parents to Support a Successful Transition Back to School
August 22, 2025
As summer draws to a close, families begin preparing for the return to school, a time marked by renewed routines, academic expectations, and social reintegration. While this season can be energizing, it also presents challenges that, if not addressed proactively, can affect a child’s physical health, emotional well-being, and academic performance.
“Back-to-school season is a critical time for families to reestablish structure, prioritize wellness, and prepare children for the challenges and opportunities ahead,” says Collese McKee, a Nurse Practitioner at Saint Joseph Health System.
How to transition kids back to school after summer break
The shift from summer to school routines should be gradual and intentional. Sudden changes can lead to resistance, anxiety, and behavioral issues. Some recommended actions include:
- Begin the transition 10 to 14 days before school starts. Reinstate wake-up times, meal schedules, and evening wind-down routines to mirror the school day.
- Conduct a “mock school day.” This includes waking up at the target time, getting dressed, eating breakfast, and leaving the house as if heading to school. This helps identify logistical issues and eases first-day nerves.
- Create a visual schedule. For younger children, a printed daily schedule with icons for tasks (e.g., brushing teeth, packing lunch) can reinforce independence and reduce morning stress.
- Discuss expectations collaboratively. Set clear guidelines for homework, screen time, and extracurriculars. Involving children in these decisions increases buy-in and accountability.
Back-to-school sleep schedule tips for children and teens
Sleep is directly linked to cognitive performance, emotional regulation, and physical health. Unfortunately, many children enter the school year sleep-deprived due to relaxed summer schedules. The recommended sleep duration depends on the age of the child.
- Ages 6 to 12: 9 to 12 hours per night
- Ages 13 to 18: 8 to 10 hours per night
To help them reach these goals, adjust bedtime incrementally before school starts. Shift bedtime and wake-up time by 15 minutes every two days until the target schedule is reached. This helps them establish a consistent bedtime routine. Start including calming activities before bed, such as reading, journaling, or listening to quiet music, rather than stimulating activities like video games or social media.
While screens are a part of our everyday lives, they don't need to be part of sleep routines. Blue light exposure delays melatonin production so devices should be turned off at least one hour before bedtime.
“I start adjusting my child’s sleep schedule a week before school begins. We shut off screens by 8:00 PM and begin winding down for bed. It’s not always popular, but it helps prevent that zombie-like fatigue on the first day,” says McKee.
Preventing illness during the school year: What parents should know
With increased exposure to peers and shared spaces, the risk of illness rises significantly during the school year. Preventive measures can reduce absenteeism and promote overall wellness. Thankfully, hygiene comes down to simple things that every parent can help their child implement.
- Hand hygiene education. Teach children to wash hands for at least 20 seconds with soap and hot water, especially before meals and after using the restroom. Alcohol-based hand sanitizers (with at least 60% alcohol) are a good backup, but don’t replace hand washing.
- Nutrition for immunity. Include immune-supporting foods in daily meals:
- Probiotics: Yogurt, kefir
- Vitamin C: Citrus fruits, bell peppers
- Zinc: Pumpkin seeds, legumes
- Omega-3s: Salmon, walnuts
- Ensure vaccinations are current, following the recommended schedule from your child’s pediatrician.
- Book annual physicals and dental checkups before school starts.
- Create a sick-day protocol. Establish clear criteria for when a child should stay home (e.g., fever over 100.4°F, vomiting, persistent cough). Prepare backup childcare plans to minimize disruption.
“Hand hygiene is essential. Children should avoid touching their faces, sneeze into their elbows, and regularly disinfect personal items like phones. These small habits can significantly reduce the spread of illness,” says McKee.
Supporting your child’s mental health during the school year
Mental health is foundational to academic success and social development. The start of the school year can trigger anxiety, especially in children facing new environments, peer dynamics, or academic pressure. Simple things can help your child make the transition into a new school year.
For example, have daily emotional check-ins. Sometimes, ask simple open-ended questions, like “Is there anything you’d like help with?”, can let your child know that you’re there if they need you.
Parents should also monitor behavioral changes. While certain things are a normal part of aging, others can be signs of emotional distress, such as:
- Withdrawal from friends or activities
- Changes in appetite or sleep
- Frequent headaches or stomachaches
- School refusal or declining academic performance
Finally, engage with school resources. Most schools offer counseling services, peer support programs, and social-emotional learning initiatives. Contact the school counselor early in the year to understand available support.
Preparing for the school year is more than buying supplies; it’s about creating a stable, healthy, and emotionally supportive environment for your child to thrive. By implementing structured routines, prioritizing sleep, reinforcing hygiene, and supporting mental health, parents can lay the groundwork for a successful academic year. With thoughtful preparation and consistent support, your child can enter the school year feeling confident, capable, and cared for.
“With thoughtful preparation and consistent support, families can turn the back-to-school transition into a season of growth and confidence,” says McKee.
