Establishing Healthy
Back-to-School Habits

As we move through August and children head back to school, it’s time to get back into the groove and re-establish some healthy habits and structure. Enforcing these habits will help kids be as successful as possible as the school year begins. 

Establish a consistent bedtime routine.

Summer sleep schedules can be a little wild with kids staying up and sleeping-in later than usual. It is important to re-establish a consistent routine with bedtime and stick with it every night. Getting enough sleep is critical for kids to stay healthy and be successful in school. Not getting enough sleep is linked with lower academic achievement, as well as higher rates of absenteeism and tardiness.

Creating a bedtime routine that is consistent will also help your child settle down and fall asleep. For example, a calming pre-bedtime routine may involve a bath/shower, reading with them, tucking them in and saying goodnight.

School-aged kids need 8-12 hours of sleep depending upon their age. Keep in mind that weekends count, too—try to keep your bed-and-rise times consistent to make Mondays easier.

Focus on healthy eating. 

Summer can be filled with lots of snacks and sugar, so getting kids back in the habit of eating healthy, well-rounded meals is important. Meal time is also a great time to connect with children, as everyone can focus on each other. 

Before school, offer the student a balanced breakfast with protein, whole grains and fruits. Pack nutritious lunches and snacks that incorporate a variety of food groups. Avoid sugary drinks and opt for water or milk instead.

Limit screen time.

Parents often get more relaxed on screen time limits during the summer months, but back-to-school is a great time to re-establish those boundaries. The American Academy of Pediatrics (AAP) guidelines recommend no more than two hours per day of non-educational screen time, including TV, video games, social media, etc. 

Encourage physical activity. 

Sitting in a classroom most of the day can be hard for children. Enjoying physical activity at school, or after, can be helpful. Parents can help encourage an active lifestyle by fostering play activities and outdoor time and helping young kids reduce their screen time.

Most of this activity should include walking, running, and other ways to make the heart beat faster (cardiovascular exercise). Kids should do muscle-strengthening activities like climbing or bodyweight exercises three times per week and bone-strengthening movements such as jumping and running at least three days a week.

Physical education class and recess do not add up to a day’s worth of activity needed for a child. The most important thing is to remember to encourage them to move whenever possible.

Establishing these habits can keep kids happy and healthy, and hopefully lead to a very successful school year. 

Online Assessment for ADHD

Do you have a kid who can’t sit still or gets in trouble regularly at school for excessive talking or movements? Back-to-school time can sometimes be when these behaviors are more pronounced. If this is a struggle for your child, he or she could be struggling with ADHD.  

Kids Central Pediatrics offers a free online assessment to determine if your child might need further treatment or discussion with a pediatrician. Check out the quiz today to get started!

ADHD Online Assessment: https://kidscentralpediatrics.com/adhd-online-assessment/

Meet the Provider - Dr. Evelynn Baker

Evelynn Baker, MD, is a board-certified pediatrician practicing in Knoxville since 1998. She enjoys developing relationships with her patients and families over time and working together to provide personalized medical care.

Dr. Baker grew up in the southeast and has lived in Florida, Georgia, Tennessee, Louisiana, and Alabama. She is the fourth of five children raised by amazing parents who cared for infants and toddlers awaiting adoption.

After completing college and medical school at the University of Alabama at Birmingham, Dr. Baker moved to Knoxville for her pediatric residency at the University of Tennessee. She currently resides in rural Anderson County with her husband and three children.

Dr. Baker enjoys caring for children of all ages from newborns to teens through routine medical care and sick visits. Her special interests include treating ADHD, anxiety, depression, autism spectrum disorders, feeding issues, genetic disorders, NICU graduates, and chronically ill children.

At Kids Central Pediatrics, we offer same-day sick visits to get your little one back on the road to recovery fast.

Schedule an appointment online at: https://kidscentralpediatrics.com/appointment-booking/