Seven Healthy Tips to Help Families Prepare for Back-to-School Season

St. Louis, Mo. (KFMO) - As the back-to-school season approaches, families across the region are beginning to shop for school supplies, new clothes and everything students need for the first day of class. While preparing backpacks and schedules is important, health experts say it's just as important to prepare children physically and mentally for the school year ahead.

One of the biggest keys to a successful school year starts with healthy sleep. Experts recommend children return to consistent bedtimes and wake-up times before classes begin. Teenagers should aim for eight to 10 hours of sleep each night, while younger school-age children generally need nine to 12 hours. Parents are also encouraged to limit screen use at least 30 minutes before bedtime and promote daily physical activity to improve sleep quality.

Healthy eating also plays a major role in helping students stay focused throughout the school day. Nutritious snacks that combine carbohydrates with protein, such as apple slices with peanut butter, whole-grain crackers with hummus or vegetables with healthy dips, can provide lasting energy between meals. Experts recommend limiting sugary drinks, candy, chips and other processed snacks whenever possible.

Parents are also encouraged to involve children in planning and preparing meals. Cooking together not only teaches lifelong healthy eating habits but also creates opportunities for families to talk about school, friendships and daily experiences.

When it comes to beverages, water remains the healthiest choice. Health professionals recommend replacing soda, energy drinks and sugary fruit beverages with plain water or unsweetened sparkling water.

Before school starts, families should also make sure children are up to date on well-child visits and recommended vaccinations. These appointments allow healthcare providers to monitor growth and development while addressing any health concerns before the school year begins.

Experts also remind parents to keep an eye on screen time outside of schoolwork. Encouraging children to spend time outdoors, participate in extracurricular activities or simply enjoy unstructured play can support both physical and emotional well-being.

Finally, regular physical activity remains essential. Children should aim for about 60 minutes of activity each day through sports, biking, walking, dancing, playground time or other active play. Every bit of movement contributes to better overall health.

While the return to school often brings busy schedules and new routines, taking a few simple steps now can help children and parents enjoy a healthier, happier and more successful school year.