Five to Thrive: Successful Back-to-School Tips for Families

from Reading Hospital – Tower Health

Take notes: Tower Health’s pediatric experts want to make sure your children feel safe, confident, and successful as they return to the classroom. Our back-to-school checklist includes simple, useful “Five to Thrive” recommendations for frequently asked questions about sleep routines, healthy snacks, playground safety, and more.

“Getting ready for back to school can feel overwhelming,” said Cynthia Schadder, MD, Tower Health Medical Group Pediatrics – Wyomissing. “I recommend easing back into your family’s routine. Before school starts, it may also be helpful to set goals and priorities for this year.”

Nutrition:

Keeping meals and snacks both healthy and delicious can make a big difference in your child’s mood and energy. Stock up on tasty and nutritious ideas that will fuel their bodies and minds for a productive day.

1. Greek yogurt delight: Greek yogurt with granola paired with crunchy peppers, sweet baby tomatoes, juicy grapes, and a mini muffin.
2. Ham and cheese bagel: A mini bagel with ham and cheese, a banana, a cup of Greek yogurt, and crisp sugar snap peas.
3. Peanut butter roll-ups: Peanut butter and banana tortilla roll-ups, an unsweetened applesauce pouch, and crunchy celery sticks.
4. Quick breakfast tips: Start the day with a healthy breakfast to jumpstart brain function. Greek yogurt, fruit, or granola are great options. And remember, hydration is key—water is best!
5. Take a water bottle to stay hydrated throughout the school day. Hydration will help with focusing and preventing headaches from dehydration.

Bus Safety:

As the wheels on the bus go ’round and ’round, let’s make sure our kids stay safe and sound while riding the school bus.

1. Walk safely: Walk your child to the bus stop and wait together at least six feet (or three giant steps) away from the curb until the bus arrives.
2. Wait for the signal: Always wait for the bus to come to a complete stop and ensure all traffic has stopped before getting on or off.
3. Cross safely: If your child needs to cross the street, they should take five giant steps in front of the bus, make eye contact with the driver, and cross only when signaled it’s safe.
4. Stay seated: Remind your child to stay seated while the bus is moving, keeping their head, arms, and hands inside the bus at all times.
5. Be seen: If your child drops something near the bus, they should tell the driver and make sure they are seen before picking it up.

Mental Health:

As the new school year kicks off, it’s normal for kids to feel a bit anxious. Help them to feel more comfortable and confident.

1. Spot the signs: Watch for signs of anxiety, like dread about school, excessive clinginess in younger kids, or lots of questions from older ones.
2. Familiarize them with the school: If possible, take a tour of the school, join back-to-school events, and meet the teacher to make the environment feel more familiar.
3. Organize playdates: If the playground is open to the public, set up playdates with other students to help your child build friendships before school starts.
4. Validate their feelings: Let your child know it’s okay to feel nervous. Remind them they are braver than they think and talk about their feelings after a few days of school.
5. Talk about bullying and how to be kind to others

If anxiety persists, consider talking to a guidance counselor, primary care provider, or behavioral health professional for additional support.

Backpacks:

We all know that kids’ backpacks can sometimes look like they’re packing for a cross-country road trip, but let’s keep them safe and comfortable to avoid injury. Make sure your child’s backpack isn’t a backbreaker.

1. Choose the right size: Your child’s backpack should be no wider than their torso and should hang no more than four inches below their waist. If it’s drooping to their knees, it’s time for a size check!
2. Strap in: Look for padded, adjustable shoulder straps. They’ll help distribute the weight evenly and prevent those “I’ve been carrying this thing all day” shoulder dents.
3. Pack lightly: Keep the backpack weight under 10% to 20% of your child’s body weight.
4. Proper lift: Teach kids to lift with their legs, not their backs. Avoid bending at the waist!
5. Even distribution: Pack heavier items closer to the back and lighter items towards the front. It’s like balancing a see-saw—only with school supplies!

Sleep Routine:

Having a solid sleep routine can help your child feel more prepared and more confident and have a strong start to the new year.

1. Ease into it: Start moving bedtime earlier by 10-15 minutes each night until it aligns with the school schedule. This gradual shift helps the body adjust naturally.
2. Stay consistent: Establish a calming bedtime routine with activities like reading or listening to soft music. Try to keep the weekend sleep schedule as close to the weekday routine as possible to avoid disrupting the sleep cycle. Consistency is key!
3. Limit screen time: Reduce screen exposure at least an hour before bedtime. Blue light from screens can interfere with sleep. Keep electronics out of bedrooms.
4. Create a sleep-friendly environment: Make sure your child’s bedroom is comfortable, dark, and quiet to promote better sleep.
5. Get some morning sun: When time and weather permit, encourage spending time outside in the morning to help regulate their internal clock and set the tone for the day.

Immunizations:

Back-to-school excitement can be contagious, but let’s keep the germs at bay! Before sending your kids off for another busy school year, ensure they’re ready and protected.

1. Check for required vaccines: See if your child is up to date on vaccines, especially before kindergarten, 7th, and 12th grades. Many schools require proof of immunizations!
2. Schedule an annual wellness exam: Even if it’s not required, a yearly physical ensures your child is growing, developing, and staying healthy.
3. Keep their hands clean: Remind your kids to wash their hands regularly and avoid touching their face to prevent the spread of germs and viruses.
4. Don’t forget preventative vaccines: Protect your child from severe illness with vaccinations for flu and COVID-19.
5. Stay home if sick: If your child is feeling unwell, let them rest at home to prevent the spread of illness and keep everyone healthy!

Playground Safety:

New year, new adventures—and new ways to accidentally trip, slip, or flip! Let’s keep the playground and sports field fun (and injury-free).

1. Use equipment like a pro: No, the slide isn’t a climbing wall, and the monkey bars aren’t for extreme stunts. Always use playground equipment as intended.
2. Swings aren’t catapults: As tempting as it is, launching yourself off swings can lead to serious injuries.
3. Eyes up, stay aware: Watch out for rogue jump ropes, soccer balls, and, well, other kids!
4. No WWE moves on the playground: Play nice. No pushing or shoving.
5. For all ages, get some physical activity every day-even just going for a walk after school or dinner

Got a sprain or pain? Visit any Tower Health Urgent Care location for minor orthopedic and sports injuries: Towerhealth.org/UrgentCare.

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