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STATE COLLEGE -- With summer winding down, parents are diving into back-to-school prep. While backpacks and calendars matter, children's health -- both body and mind -- is just as important for a great year ahead.
Reset sleep routines
Sleep impacts mood and learning. Don't wait until the night before school starts to adjust bedtime.
Marybeth Jones, MD, a pediatrician at Mount Nittany Health, recommends shifting bedtime 15-30 minutes earlier each night for a week. Children ages 6 to 12 need 9-12 hours, and teens need 8-10 hours. A calming routine and a screen-free hour before bed help signal it's time to wind down.
Fuel with nutrition
A balanced diet boosts energy and focus. "Breakfast is essential fuel for the day," says Dr. Jones. Pack lunches with fruits, veggies, whole grains and lean proteins, and limit sugary snacks. Even a simple breakfast of fruit and protein-packed yogurt can improve how your child feels and performs throughout the day.
Encourage movement
Daily physical activity improves mood and reduces stress. Aim for 60 minutes of movement -- sports, biking or outdoor play. If team sports aren't appealing, try dance, martial arts or nature walks. The key is making it fun and consistent.
Support mental health
New school years can bring anxiety. Create space for open conversations. Ask questions like "How are you feeling about school?" or "Can you tell me about anything that made you feel worried [angry/embarrassed] today?" Watch for changes in behavior, and seek help from counselors or pediatricians if needed.
Remember that children are keen observers. "Your actions speak louder than words," says Dr.Jones. "Any healthy habit -- like eating well, exercising and managing stress -- is going to be more successful if the whole family is participating in the daily routine."
Get more tips to help your child thrive this school year at mountnittany.org.