Back-to-school season brings excitement, new routines and plenty of to-do lists. As a nurse and a mom, I know how easy it is to get caught up in shopping for supplies and prepping schedules-only to realize we’ve forgotten a few health essentials along the way. That’s why I’ve created this nurse-mom-approved checklist to help you get your child organized, healthy and ready to start the school year off right.
Schedule annual physicals and immunizations
One of the first things on my back-to-school checklist is scheduling my child’s annual physical. These visits help track growth, vision and developmental milestones—all of which support decisions regarding school readiness and extracurriculars. It’s also when many kids receive routine vaccinations, which are often required by schools. If your child plays sports, don’t forget to bring the required sports physical form.
Also, don’t forget to prepare medication plans for school. Most schools require a signed doctors form listing any medications your child will need during the day. You may need an extra prescription, so you have one for home and school.
Tip: Book early! Physical appointments fill up fast. I like to schedule the next year’s physical before we leave the doctor’s office.
Reinforce good hygiene habits
An important topic I make sure to reinforce with my child is good hand hygiene! Hand washing reduces respiratory illnesses like colds by up to 21% and stomach illness up to 57%—major wins for staying healthy in school! Practicing good hand hygiene during the summer helps children remember once the school year starts.
Teach your child to wash their hands with soap and water for at least 20 seconds, especially before meals, after using the restroom and after recess. Hand sanitizer (with at least 60% alcohol) is a great on the go option but does not replace hand washing, especially after recess or the bathroom.
Also review cough etiquette-covering coughs, turning their head away from others, and avoid face touching which help stop the spread of germs.
Tip: Pack hand sanitizer and tissues in their backpack for when supplies run low in the classroom.
Reset sleep schedules
Summer break often means late nights and sleeping in, but adequate sleep is vital for focus, mood and immune health. To ease the transition, begin adjusting sleep and wake times 1-2 weeks before school starts.
Here’s how many hours of sleep kids need per night:
- preschool (3–5 years): 10–13 hours, including naps
- school-age (6–13 years): 9–12 hours
- teens (14–17 years): 8–10 hours
Tip: Limit screen time before bed and create a calming routine like a warm bath and reading to wind down.
Fuel up with balanced nutrition
Healthy eating boosts energy, focus and immunity. A balanced breakfast with protein, whole grains and fruit can help start the day off strong. Many schools offer breakfast, which is helpful for busy mornings.
RELATED: How to Support Your Child’s Learning This Summer
Packing lunch? Include nutritious fruits, vegetables and proteins like turkey slices, chicken bites or hard-boiled eggs. Check your school’s allergen policies, they may have peanut-free zones or allergens-free tables to keep students safe. Also, pack water daily, as some schools no longer use drinking fountains and limit sugary drinks.
Tip: Involve your child in planning lunches for the week-they likely have great ideas and may lighten your mental load.
Get organized: supplies and health info
Label all your child’s school materials with their full name and a contact number—this is especially helpful if they lose something of importance. Also, update the school with any health or safety information, such as medication needs or emergency contacts to ensure your child stays safe.
Back-to-school ready
Back-to-school season can feel hectic, but a little planning goes a long way. By focusing on your child’s health, you can start the school year feeling confident and prepared. With these nurse- mom-approved tips, your family can head back to school organized, energized and ready to thrive.
