Wellness Café

Four back-to-school health tips

Jan 7, 2025

Help your child take school in their stride by looking after their health. These four strategies will set your family up for success.

Start a school sleep schedule

- Re-establish a good sleep schedule at least a week before school starts to avoid the dreaded first-day fight to get the kids up early.
- Encourage ‘wind-down activities’, such as reading, drawing and quiet games, to signal bedtime is approaching.
- Avoid screen time at least one hour before bed.

How much sleep is necessary?

- Six- to 13-year-olds need 9 to 11 hours a night.
- 14- to 18-year-olds need 8 to 10 hours.

Address first-day fears

Seeing new faces, changing grades, and learning different subjects can cause anxiety. Ease those nerves by:

- listening carefully to what they’re really For example, are their school fears actually about not knowing anyone or not finding their way around?
- discussing how to address these concerns. For example, could visiting the school and meeting future classmates in advance help? Many schools have open days or Facebook groups for this purpose.
- assuring them that feeling scared or excited is normal and okay.
- avoiding phrases like ‘you shouldn’t be scared’. You may intend to lighten the mood, but they may think their feelings are being brushed aside.
- sharing positive stories from your own school days to normalise the situation.
- staying calm and positive to ease their anxiety.

Be school-lunch savvy

Energy and focus start with good nutrition, so pack that lunchbox with delicious and healthy options.

- Fresh fruit and veggies: Apple slices, baby tomatoes and carrot sticks
- Protein: Cheese, chicken or legumes
- Complex carbohydrates: Wholegrain bread or wraps
- Healthy fats: Avo and nuts (if allowed at the school)
- Snacks: Unsweetened yoghurt, dried fruit or mini rice cakes

Avoid processed snacks and sugary drinks as they’re low in nutrients, and cause energy spikes and slumps.

Stay up to date with shots

Childhood illnesses such as mumps and measles don’t only mean time off from school and lost lessons; they can lead to serious illness and even death. Help protect your child and their classmates from preventable diseases by sticking to the national vaccination schedule. Many schools require proof of vaccinations before attending. If you’ve skipped any, chat to your clinic about catch-up vaccinations – it’s not too late.

Reference

National Department of Health

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