Get Ready for Class with Back-to-School Tips from Atrium Health Levine Children’s Beverly Knight Olson Children’s Hospital
Doctors at Atrium Health Levine Children’s Beverly Knight Olson Children’s Hospital know that maintaining a consistent school routine can be challenging, particularly when considering mental and physical health. Research shows that healthier children tend to achieve higher academic success.
The following tips from pediatric experts are designed to help families support student well-being throughout the school year.
“Getting back into a consistent routine can be tough, but you can help your child thrive during the school year by supporting healthy eating, improving their sleep habits and hygiene, and encouraging social engagement and physical activity,” said Dr. Christy Peterson, a pediatrician at Atrium Health Navicent Children’s Care Downtown Macon. “Don’t forget to schedule a visit with your child’s pediatrician to make sure they’re up to date on vaccinations as well.”
Sleep
Now is the time to start getting children to bed at a reasonable time and waking them up at a consistent time — even on the weekends. This will help adjust their routine. According to the National Sleep Foundation, even 25 minutes of reduced sleep can lead to increased inattentiveness in children. Adequate sleep supports immune function, regulates metabolism and reduces the risk of anxiety, depression and mood disorders. Recommended sleep durations by age are:
- Under 1 year: 14-16 hours (including naps)
- Ages 1 to 2: 11-14 hours (including naps)
- Ages 3 to 5: 10-13 hours (including naps)
- Ages 6 to 12: 9-11 hours
- Ages 13 to 18: 8-10 hours
Once school starts, settling into a homework routine is also important. By completing homework before dinner, children have a larger block of time to relax or play before going to bed, which encourages a regular and more restful sleep schedule. Limiting screen time, caffeine, sugar and snacks before bedtime can also improve sleep quality. Exposure to natural light before wake-up time may also help regulate sleep cycles.
Germ Prevention
Schools are common environments for the spread of germs. Teaching children proper hygiene practices can reduce illness. These include regular handwashing with soap and water and avoiding touching the face with unwashed hands. Preventive measures at home include eating a balanced diet, adequate hydration, consistent sleep and regular physical activity.
Community and Social Engagement
Social interaction plays a key role in child development and health. The Centers for Disease Control and Prevention (CDC) reports that children with strong parental and community involvement in school activities are more likely to earn higher grades, adopt healthier behaviors and develop stronger social skills. Collaboration between families and school staff can foster a supportive learning environment and impact school success.
Physical Activity
The school day offers multiple opportunities for movement, including walking or biking to school, participating in physical education and joining sports or after-school programs. Research also confirms that physical activity improves memory, concentration and overall health. Encouraging participation in these activities can help children find enjoyable outlets for self-expression while also having a variety of health benefits.
Nutrition
It is no surprise that quality nutrition is essential for growing bodies and minds. School meals must meet federal guidelines that emphasize fruits, vegetables, whole grains and reduced sodium and trans fats. For those packing lunches, brainstorm protein-rich and nutrient-dense foods alongside favorite snacks that children will eat. Both opportunity and exposure to healthy food play an important role.
A nutritious breakfast is also important. Studies indicate that students who eat breakfast have better attendance, fewer missed classes and improved test scores. Breakfast is also associated with enhanced cognitive function and mood.
Wellness Exams
Summer check-ups before school are a great opportunity to discuss the latest recommendations from the American Academy of Pediatrics with your pediatrician. Parents and guardians should use this opportunity to double-check that children aren’t overdue for their regularly scheduled well-visit or for vaccines. It’s also a great opportunity to ensure you have sports physical forms and other required documentation complete and ready for the school year.
As the only dedicated pediatric hospital in central and south Georgia, and one of the most comprehensive in the state, Beverly Knight Olson Children’s Hospital has the only 24/7 pediatric emergency room in the area, and provides care in general pediatrics, pediatric critical care, neonatal intensive care and outpatient services. The hospital also serves as the primary teaching site for the Department of Pediatrics at the Mercer University School of Medicine.
Atrium Health Levine Children’s is now offering virtual well-child visits during extended hours, from 8 a.m. to 8 p.m., seven days a week. For more information about care options available for families, visit childrenshospitalnh.org.
About Atrium Health Navicent
Atrium Health Navicent is the leading provider of health care in central and south Georgia and is committed to its mission of elevating health and well-being through compassionate care. Atrium Health Navicent is part of Advocate Health, which is headquartered in Charlotte, North Carolina, and is the third-largest nonprofit health system in the United States, created from the combination of Atrium Health and Advocate Aurora Health. Atrium Health Navicent provides high-quality, personalized care in 53 specialties at more than 50 facilities throughout the region. As part of the largest, integrated, nonprofit health system in the Southeast, it is also able to tap into some of the nation’s leading medical experts and specialists with Atrium Health, allowing it to provide the best care close to home – including advanced innovations in virtual medicine and care. Throughout its 130-year history in the community, Atrium Health Navicent has remained dedicated to enhancing health and wellness for individuals throughout the region through nationally recognized quality care, community health initiatives and collaborative partnerships. It is also one of the leading teaching hospitals in the region, helping to ensure viability for rural health care for the next generation. For more information, please visit www.NavicentHealth.org.
About Advocate Health
Advocate Health is the third-largest nonprofit, integrated health system in the United States, created from the combination of Advocate Aurora Health and Atrium Health. Providing care under the names Advocate Health Care in Illinois; Atrium Health in the Carolinas, Georgia and Alabama; and Aurora Health Care in Wisconsin, Advocate Health is a national leader in clinical innovation, health outcomes, consumer experience and value-based care. Headquartered in Charlotte, North Carolina, Advocate Health services nearly 6 million patients and is engaged in hundreds of clinical trials and research studies, with Wake Forest University School of Medicine serving as the academic core of the enterprise. Advocate Health is nationally recognized for its expertise in heart and vascular, neurosciences, oncology, pediatrics and rehabilitation, as well as organ transplants, burn treatments and specialized musculoskeletal programs. Advocate Health employs more than 160,000 teammates across 69 hospitals and over 1,000 care locations, and offers one of the nation’s largest graduate medical education programs with over 2,000 residents and fellows across more than 200 programs. Committed to redefining care for all, Advocate Health provides more than $6 billion in annual community benefits.