Back-to-School Health Tips for Kids and Parents

saidqabbaah
Aug 26, 2024
4 min read

Updated: Dec 29, 2025

With the back-to-school season just around the corner, a sense of anticipation fills the air; students swapping stories about summer, picking out outfits for the first day, and bracing themselves for the fresh challenges and opportunities ahead.

For parents and children, this time is a mix of joy, curiosity, and a little anxiety. It’s a season of new friendships, new routines, and endless learning. At the same time, it’s also a good moment to pause and think about health.

When kids step back into the classroom, they enter a world full of new germs, schedules, and expectations, while parents try to organise drop-offs, homework, and evening routines. Amid the chaos of backpacks, lunches, and early mornings, it’s very easy to let health habits slip.

That’s why we’ve gathered practical tips to help the whole family start the school year strong, happy, and ready for whatever comes next.

Establishing a Routine

Re-establishing a daily routine is one of the most important adjustments you can make during the back-to-school season. For children, consistency is about creating a sense of security, helping them know what to expect each day, and easing the transition from relaxed summer days to structured school life.

"Adequate sleep is a secret ingredient for better concentration, memory, and mood.”

Start small by setting a regular bedtime and wake-up schedule a few weeks before school begins. This gentle, gradual approach gives everyone time to adjust, making mornings less of a scramble. Adequate sleep is a secret ingredient for better concentration, memory, and mood, all of which lay the foundation for a strong, confident start to the school year.

Mornings can feel crazy, but a little preparation definitely pays off. Lay out clothes, pack the school bags, and make lunches the night before. Encourage your child to follow a predictable morning rhythm so that the day begins smoothly, with less stress and more time for smiles, conversation, and a calm start before school.

Prioritising Nutrition

A balanced diet is like giving your child the right fuel for both their body and brain, helping them grow, thrive, and stay sharp in the classroom. Fill their plate with a selection of fruits and vegetables, hearty wholegrains, lean proteins, and dairy, while avoiding sugary treats and drinks.

Make school lunches something to look forward to. Picture a wholegrain sandwich stacked with protein, a handful of crisp veggies, and a side of fresh, juicy fruit. Try to get your child involved in packing their lunch, which would turn mealtime into a fun, creative moment and gives them a sense of ownership and control over what they eat.

For breakfast, combine protein, healthy fats, and carbohydrates for sustained energy. For example, try incorporating think creamy yogurt topped with berries, a warm bowl of wholegrain cereal with milk, or eggs with wholegrain toast. With a breakfast like this, kids are ready to tackle the day with focus, energy, and good mood.

Supporting Mental Health

Returning to school can be exciting, but it can also bring stress and worry. Let your child know it’s perfectly normal to feel nervous and encourage them to talk about their thoughts and feelings. Listening without judgment creates a safe space where they feel truly heard.

You can also introduce simple ways to ease tension together, such as taking a few deep breaths, trying a short meditation, or stretching with some gentle yoga. Even a few minutes a day can help them feel calmer and more focused.

There are also plenty of apps and online resources that make mindfulness fun and easy for children. But if your child’s stress or anxiety feels overwhelming, don’t hesitate to seek the right support. School counsellors, psychologists, and GPs can offer guidance and resources to help your child manage challenges more effectively.

Maintaining Hygiene

Good hygiene is one of the simplest ways to keep children healthy. Show them how to wash their hands well with soap and water, or use hand sanitiser when soap isn’t around. Encourage them to make it a habit before mealtimes, after using the bathroom, and whenever they cough or sneeze.

"Good hygiene is one of the simplest ways to keep children healthy."

Keeping vaccinations up to date also helps protect children from preventable diseases and supports the health of everyone, both in the school community and at home. Getting vaccinated is an essential step in keeping them safe as they learn and grow.

Creating a Homework-Friendly Environment

Choose a calm, bright corner of your home to turn into a “study zone.” When children have a familiar spot that feels comfortable and free from distractions, it becomes easier for them to settle in, concentrate, and build positive learning habits.

Also, try to stick to a regular homework time each day. This steady routine not only helps children understand how to manage their time, it also shows them that their schoolwork matters. Over time, this predictability can make homework feel less like a chore and more like a natural part of the day.

Encouraging Healthy Social Interactions

Help your child grow socially by encouraging them to join group activities, make friends, and explore new experiences with others. Celebrate their hard work, whether it’s a school project or a hobby they’re passionate about; your praise can encourage confidence and inspire them to keep trying.

Teach them how to spot bullying and reassure them that it’s always okay to speak up. Remind them that trusted adults are there to listen, support, and step in whenever they need help.

Managing Screen Time

Technology brings so many wonderful opportunities, but too much screen time can quietly chip away at our sleep, movement, social life, and overall wellbeing. Setting gentle but consistent boundaries around how long we spend on computers, tablets, phones, and TVs can make a real difference.

You can also simply create “screen-free zones” at home, such as the dinner table or the bedroom. This is where devices take a back seat and real conversations, shared meals, and calmer routines can become the focus. These small changes can help encourage healthier habits and more meaningful moments together.

Learn and Thrive

As children head back to school, the season brings a fresh chance to grow, explore, and discover new possibilities. By encouraging a few simple but valuable health habits, parents can support their children’s wellbeing, build confidence, and help them feel ready for the year ahead, laying the foundation for a healthy and rewarding school experience.