As summer winds down, many parents notice that the school start is not only about getting new pencils and packing backpacks—it’s about your children’s health and readiness for the challenges of a new academic year. After the long summer months, getting back to school significantly affects kids’ sleep, immune systems, and emotional health.
With over a decade of experience working with families, Tatiana Kholodkova, Child Sleep Consultant at FirstMed Budapest, shares her insights to help make the transition back to school smoother and healthier for your child.
1. Sleep first — the foundation of health and learning
During the summer, many children’s bedtimes drift later, and mornings become more relaxed. That’s perfectly normal—but once school starts, an irregular sleep schedule can lead to fatigue, irritability, and difficulty concentrating in class.
The sleep expert’s tips for adjusting the child’s sleep schedule for school start:
- In the second half of August, it’s time to start shifting bedtime and wake-up time by 15 minutes every 2–3 days until you reach the school schedule.
- Aim for 10-12 hours of sleep for primary school children and 9-11 hours for teens. This means you should try to put them to bed by 7-8 p.m. at the latest.
- Keep screens (mobile phone, tablet, switched-on TV) out of the kids’ bedroom in the hour before bed to allow the brain to wind down naturally.
By following these tips, you can ensure your child is well-rested, more alert, better at problem-solving, and less likely to get sick. These benefits are not just for the short term, but can set a positive tone for the entire school year.
2. Nutrition to support immunity and focus
A balanced diet fuels the body and brain, helping children stay focused and energetic throughout the school day.
Practical nutrition tips:
- Start the day with a protein-rich breakfast (eggs, yogurt, nut butter, whole-grain toast) to stabilize energy.
- Pack snacks that combine protein and slow carbohydrates—like cheese with fruit or hummus with veggie sticks.
- Encourage water over sugary drinks to maintain hydration and mood stability.
However, sleep and nutrition go hand in hand. Without adequate sleep, the body may not be able to fully utilize nutrients from food, making it crucial to maintain a consistent sleep schedule, the child sleep specialist adds.
3. Prevent the “back-to-school” illness spike
The first weeks of school often bring an increase in colds and other respiratory illnesses. This is partly because children are in close contact again after summer break.
To reduce the risk of being infected:
- Teach proper hand-washing—before meals, after coughing, and after using the toilet.
- Encourage children to cover their coughs and sneezes with their elbows.
- Wash lunchboxes and water bottles daily, backpacks weekly.
- Ensure vaccinations are up-to-date.
+1 Get organized in the evening for smooth mornings
A rushed, chaotic morning often starts with an unprepared evening, notes the sleep expert.
Take these steps in the evening for a relaxed morning:
- Prepare clothes and school bags the night before.
- Keep bedtime routines predictable—bath, reading, dim lights—to signal the body it’s time to rest.
Final word
The weeks following summer vacation are crucial for setting the tone for the entire school year, points out Tatiana Kholodkova, the children’s sleep specialist. Maintaining a consistent sleep schedule, providing balanced nutrition, and offering emotional support are essential for giving children the energy, resilience, and joy they need to thrive during this critical period.
The beginning of the school year doesn’t have to be stressful—it can be an opportunity to create healthy life rhythms that will benefit your child all year long. With the proper guidance and preparation, it can be a positive and exciting time for both you and your child.
Enroll in FirstMed’s upcoming Child Sleep Essentials Seminar and get tailored advice on how to set a healthy sleep routine for the start of school.
