The start of a new school year is the perfect time to get organized, get moving and have some fun. Whether your child is starting kindergarten or heading into a new grade, it’s a great opportunity to check in on their health and set them up for success.

Dr. Kelly Gaughen, a pediatrician with Sutter East Bay Medical Group in Castro Valley, Calif. and Dr. Dan Brennan, board-certified pediatrician at Sansum Clinic, now part of Sutter Health, and Children’s Health Service Line Medical Director for Sutter’s Central Coast, share some helpful tips to make sure your child starts the year strong.

Kelly Gaughen, D.O., is a pediatrician with Sutter Easy Bay Medical Group

Set the Stage for Success

• Tackle paperwork early. “If your child has allergies or needs medications like an asthma inhaler or EpiPen, make sure their school has clear instructions and a care plan in place,” says Dr. Gaughen. “Typically, schools have a specific form for this purpose. If you bring this form to your next well child visit, you and your pediatrician can go over the form together to fill it out as accurately as possible.”
• Check vaccinations. Review your child’s immunization record now to ensure they’re up to date. Dr. Gaughen says staying on schedule helps prevent illness and helps keep everyone safe.
• Ease into routines. Start adjusting bedtimes a week or two before school begins so your child gets the sleep they need to feel rested and ready. The transition to an earlier bedtime is challenging to achieve overnight, says Dr. Brennan, so plan to make an adjustment 1-2 weeks before school starts. Gradually move up bedtime by 15 minutes or so every few days. Aim for creating a comfortable, dark, and quiet environment and  introduce a “wind down” period with quiet activities like reading, coloring, or listening to calm music.
• Keep a Consistent Wake Time on Weekends. Your teen may object but do your best to establish a consistent morning wake time (even on the weekends). If your child tends to sleep in late, you may consider moving up wake up time by 15 minutes every few days, says Dr. Brennan. Capturing morning sunlight can also help with this transition.

Choose the Right Backpack

Dr. Gaughen offers these tips to keep your child’s back safe and comfortable:

Dr. Dan Brennan is a pediatrician with Sansum Clinic, now part of Sutter Health

• Pick a lightweight backpack with wide, padded straps.
• Encourage your child to wear it on both shoulders.
• Look for options with wheels or a waist strap.
• Use lockers when available.
• Pack heavier items close to the back.
• Keep the total weight between 10–20% of your child’s body weight.

Keep Kids Active

Kids who stay active tend to sleep well, regulate their moods better, and focus better in school, says Dr. Gaughen.  The American Academy of Pediatrics recommends that children and adolescents engage in at least 60 minutes of vigorous activity per day.

Here are some recommended ways to incorporate movement into your day-to-day life:

• Walk or bike to school. This is a great way to sneak in extra movement.
• Join a sport. Choose age-appropriate activities that focus on fun and teamwork.
• Make it a family affair. Go for walks or bike rides together or plan active weekend outings.
• Limit screen time. Keep it under two hours a day and try substituting dancing, playing outside or other fun activities for screentime.
• Be a good role model. When you stay active, your child is more likely to follow your lead.
• Keep it fun! Encourage your child to explore different activities and find what they enjoy most.

Stay Healthy All Year Long

• Prioritize sleep. Kids need at least 10 hours of sleep each night. Keep screens—TVs, tablets, and phones—out of the bedroom to help them wind down. Avoid screen time before bedtime and if your child has a phone, park it outside of the room overnight, says Dr. Brennan.
• Pack nutritious meals. Begin the day with a healthy breakfast and aim to include all five food groups in their lunch. Swap sugary snacks for fresh fruit and juice boxes for water. Dr. Brennan says parents can focus on reintroducing some healthy foods and instituting family mealtimes to mimic your typical school schedule. To help promote an easier bedtime, be sure to skip any caffeine or big sugar bombs later in the day.
• Practice good hygiene. Encourage regular handwashing and teach your child to sneeze into their elbow to help stop the spread of germs.
• Get a flu shot. Schedule your child’s annual flu vaccine early to help protect them throughout the season.

“It’s a good idea to attend well visits yearly even if your child is not due for shots or paperwork so your pediatrician can stay updated on your child’s health, growth, and life,” says Dr. Gaughen. “Wishing everyone a successful, fun, and safe school year!”