Eight-year-old Mia was excited for her first day back, eager to see her friends and meet her new teacher. Meanwhile, six-year-old Jake enjoyed his last days of summer fun, exploring the backyard and playing with kids in the neighborhood. However, the start of the school year made Sarah feel uneasy.  The shift from summer relaxation to the school's routine felt more challenging than ever.

As we move from the relaxed vacation months to the structured school year, it has a significant effect on kids' sleep, immune health, and emotional well-being. To help you through this transition, Tatiana Kholodkova, a seasoned expert on child sleep with over 10 years of experience working with families, summarizes how to make this transition easier and more manageable.

1. Prioritize Sleep — the Key to Health and Learning

During the summer, many children’s bedtimes tend to go later, while mornings become more laid-back. That’s completely normal—but once school begins, an irregular sleep schedule can cause tiredness, crankiness, and trouble focusing in class.

How to make your child's sleep routine transition easier for the new school year:

• Starting in the second half of August, gently shift bedtime and wake-up times by about 15 minutes every 2–3 days until they match the school schedule.

• Aim for 10-12 hours of sleep for primary school kids and 9-11 hours for teenagers, i.e., schedule bedtime by 7-8 p.m.

• Also, keep screens like phones, tablets, or the TV out of their bedrooms from the hour before bedtime to help their brain relax and wind down naturally.

By following these practical tips, you’ll help your child stay well-rested, more alert, better at solving problems, and less prone to getting sick. These good habits not only benefit them now but can also set a positive tone for a successful school year.

2. Nutrition to Enhance Immunity and Focus

A balanced diet is crucial for overall health, supporting both physical and mental well-being. For children, a nutritious diet is particularly important as it helps them focus and provides the energy they need to perform well in school.

Here are some helpful nutrition tips:

• Start the day with a protein-rich breakfast, like eggs, yogurt, nut butter, or whole-grain toast, to keep energy levels steady.

• Stock up on snacks that combine protein with slow-digesting carbs, like cheese and fruit or hummus with veggie sticks.

• Choose water instead of sugary drinks to stay hydrated and maintain a stable mood balance.

Moreover, nutrition and sleep are closely connected. Kids should get enough sleep so their bodies can use the nutrients from their food efficiently; therefore, establishing a regular sleep schedule is essential, highlights the expert.

3. Prevent the “back-to-school” illness spike

The first few weeks of school often see an increase in colds and other respiratory illnesses. This is partly because children are in close contact again after summer break.

To lower the risk of infection:

• Teach proper hand-washing—before meals, after coughing, and after using the toilet.

• Encourage children to cover coughs and sneezes with their elbow.

• Wash lunchboxes and water bottles daily, backpacks weekly.

• Make sure vaccinations are current.
   

+1 Get organized in the evening for smooth mornings

When mornings are rushed and chaotic, it often starts with an unorganized evening, says a sleep expert.

For a relaxed morning, take these steps the evening before:

• Pack clothes and school bags the night before, so you're not rushing in the morning.

• Establish a consistent bedtime routine — like a bath, reading, and dim lights—to signal to your body that it’s time to unwind.

Final Word

After summer break, the weeks ahead are key to setting the tone for the entire school year, summarizes Tatiana Kholodkova, child sleep specialist. Maintaining a regular sleep schedule, providing balanced meals, and offering emotional support can lead to positive outcomes. These healthy habits can give kids the energy, resilience, and joy they need to succeed during this critical time.

The start of the school year doesn’t have to be stressful. Instead, it can be a positive and exciting time to establish healthy habits that will benefit your child all year long. With the proper guidance and preparation, this transition can be a source of encouragement and motivation for both you and your child.

Enroll in FirstMed's upcoming Child Sleep Essentials Seminar to be held on 13 September 2025, and get tailored advice on how to set a healthy sleep routine for the school start.