Backpacks, Bedtimes, & Big Feelings: Your Back-to-School Game Plan
Smart tips for confident kids, stress-free mornings, and a strong start.
Register for our webinar “The Balanced Box: Lunch & Snack Wins Made Easy” below!
As summer winds down and the first day of school approaches, it’s normal for families to feel a mix of excitement, nerves, and maybe even a little chaos. Whether your child is stepping into a new classroom, starting a new grade, or experiencing school for the first time, this season brings big changes and big opportunities for growth.
We see the back-to-school transition unfold in our clinic every year. Sleep struggles, lunchbox battles, emotional ups and downs—these are all common parts of the adjustment. But with a little preparation and support, your family can start the school year feeling grounded and ready.
Here are a few of our tips to help your family kick off the school year in a healthy, balanced way.
Ease Into Routines Early
One of the best ways to prepare for the return to school is to gradually adjust your family’s schedule. Begin shifting bedtimes and wake-up times earlier by 15 to 30 minutes every few days until they match school hours. A consistent bedtime routine, such as bath time, reading, and quiet activities, helps signal to the brain that it’s time to wind down.
Most school-aged children need between 10 and 12 hours of sleep each night, and teenagers often need at least 8 to 10. Well-rested kids tend to have better focus, mood, and a stronger immune system.
Acknowledge Big Feelings
New routines, classmates, and expectations can lead to some big emotions. Give your child space to talk about how they’re feeling and listen closely. Try open-ended questions like, “What are you most looking forward to this year?” or “Is anything making you feel a little nervous?”
Reminder: You don’t need to fix everything. Your calm presence and attention are often the most helpful things you can offer.
Balance the Lunchbox
Lunch doesn’t have to be fancy, just focus on balance. Aim to include a protein, a fruit or veggie, a whole grain, and a small treat. If your child is a selective eater, try involving them in lunch prep or planning. This helps build independence and increases the chances they’ll eat what you pack.
Say goodbye to lunchbox battles in our How to Pack a Healthy Lunchbox webinar on September 10th at 6pm. Join Sparkman Nutrition for quick, kid-approved ideas that make healthy packing easier than ever.
Fuel Their Focus
A healthy breakfast makes a big difference in how kids feel and function during the day. Even if mornings are busy, try to include some protein and fiber for lasting energy. Scrambled eggs with toast, yogurt with fruit, or nut butter on whole grain bread are all great options. Additionally, limiting sugary breakfast foods can help kids avoid a midday energy crash.
Pro Tip: Keep a few easy, shelf-stable options in the pantry—like whole grain crackers or applesauce pouches—so busy mornings feel less stressful.
Support Their Whole Self
Back-to-school season isn’t just about academics. Kids are navigating social changes, developing emotionally, and adapting to a more structured day. It’s normal to see some ups and downs, including mood shifts, fatigue, or the occasional meltdown. Try to keep after-school time simple when you can. Children benefit from unstructured play, rest, and quiet time just as much as they benefit from organized activities.
Explore Our Back-to-School Courses – Now 75% Off
Need extra support as your family settles into the school year? Our pediatric team, along with other pediatrics specialists, has created easy-to-follow, expert-led courses on sleep, preschool anxiety, picky eating, ADHD, and more. They’re designed with busy parents in mind and packed with practical tips you can use right away.
For a limited time, all back-to-school courses are 75% off—our biggest discount of the year.