Nancy Grauso-Eby

As the school year ends and summer begins, many families look forward to a season of camps, vacations, pool days, and more flexibility at home. While summer can be a great time for rest and fun, it can also bring major shifts in sleep, meals, activity, and screen use. For children, those changes can affect physical health, emotional well-being, and how smoothly they transition back to school later on.

With a little planning, families can help children enjoy a summer that is fun, active, and healthy. Here are a few simple ways to support good routines, safer screen habits, and overall wellness all season long.

Keep Routines and Screen Habits on Track

Without the structure of the school day, it is easy for bedtimes to drift later and for screens to fill more of the day. The recent U.S. Surgeon General’s advisory on screen use warns that it can interfere with sleep, learning, physical activity, and in-person social connection. Early screen exposure is also linked to developmental and language concerns, and excessive use in older children and teens can contribute to mental and behavioral health problems. Parents should also monitor the content children are viewing, not just how much time they spend on screens.

Try to keep wake-ups and bedtimes within about an hour of the school-year schedule when possible. Set regular times for meals, outdoor play, reading, chores, and downtime so screens do not become the default activity. Screen-free meals, screen-free bedrooms, and unplugging before bedtime can help protect sleep and create more opportunities for conversation, movement, and family connection.

Parents do not have to aim for perfection. Instead, focus on balance and on what screens may be replacing. Encourage activities that help kids recharge in real life, such as free play, sports, family outings, hobbies, and time with friends. When children are online, talk about what they are watching, who they are interacting with, and how the content makes them feel.

Beat the Heat

and Stay Sun Safe

Summer fun usually means more time outside than during the school year. That can be wonderful for physical and mental health but being mindful about how long children are exposed to the sun and heat is important for well-being. Long stretches in the sun and high temperatures can become risky if families are not prepared.

Sun safety starts with shade, protective UV clothing, hats, and sunglasses, along with sunscreen. Choose a broad-spectrum sunscreen with an SPF of 30 or higher and apply it about 15 minutes before going outside. Reapply every two hours and after swimming or sweating. There are two types of topical skin protection — regular chemical-based sunscreen, or mineral sun block. Both are effective. Swimming is a great way to cool off. Remember to have an adult who is not in the water to be a designated lifeguard, so that everyone is clear who is watching the swimmers. Drowning is a silent act.

Children can develop heat-related illnesses quickly, especially during active play or sports. Encourage water before, during, and after outdoor activity, and build in breaks in the shade or indoors during the hottest hours of the day, generally from late morning through late afternoon. Sugary drinks do not provide hydration as well as water.

Use Summer to Catch Up

on Preventive Care

With school schedules out of the way, summer is often the easiest time to catch up on your child’s medical needs. A well-child visit helps make sure your child is growing and developing appropriately and gives families time to ask questions about sleep, behavior, nutrition, mood, screen use, sports, or any other concerns.

Your pediatrician can review physical and emotional health, update needed immunizations, and complete forms for school, camp, or sports. If your child takes daily medication, summer is also a good time to review doses, refills, and any side effects or concerns.

Preventive care is more than a checklist. It is a chance to partner with your child’s doctor and build healthy habits that support your child throughout the year.

Summer should be a time for joy, exploration, and family memories. By protecting sleep, setting healthier boundaries around screens, staying safe in the sun and heat, and keeping up with preventive care, families can help children enjoy a season that supports both fun and long-term health.

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Nancy Grauso-Eby, D.O., is with UPMC Pediatrics and sees patients at 175 Pine St., Williamsport. To schedule an appointment with Dr. Grauso-Eby, call 570-326-2447. For more information, visit UPMC.com/PediatricsNCPA.