Getting back to school ready

Preparing for back to school can be made easier and less stressful. School-age children generally need nine to 12 hours of sleep per 24 hours, while teenagers need eight to 10 hours. NYU Langone Health shared these back-to-school preparation tips from Dr. Sara Siddiqui.

Anxiety and other mental health concerns are common in children and adolescents, and emotional health belongs in the back-to-school conversation just as much as physical health.

“One of the best things parents can do before school starts is reset technology boundaries,” she said. “Phones should not replace sleep, physical activity, family connection or face-to-face friendships.”

As a pediatrician and a mom of four, she said, she knows that back-to-school preparation is about more than school supplies.

“We want our children going into the school year well rested, physically healthy and emotionally supported. Start routines early, make sure physicals and immunizations are up to date, and most importantly, talk to your children,” she added. “Let’s make this school year strong and supported!”

NYU Langone Health shared these back-to-school preparation tips from Dr. Sara Siddiqui:

How can parents prepare for back to school?

The best tip for preparing for the first day, she said, is to start a few weeks before school begins. She suggested to try and not place too much stress and pressure for the first day. Also, think about earlier bed times, snacks, and lunches.

“I encourage parents to have conversations about what the new school year will look like, especially if your child is starting a new school or a new grade, take a trip to school to ensure your child gets to know their way around. Schools are usually open all weekdays prior to the first day and if notified, can let parents and students take a quick tour even if they have already had orientation,” she said. “Also remember, the goal is not to have everything perfect on Day One. It’s to make the transition as smooth as possible.”

How do you recommend getting back into a routine?

She suggests starting early. Younger children, she said, as well as middle and high schoolers, need structure and routine. A few weeks before school starts, start ensuring bedtimes and wakeup times are aligned with the school day.

“Bring back regular meal times, especially breakfast, and start limiting screens earlier in the evening,” she said. “Another recommendation, try and get backpacks, clothes and lunches organized the night before. Make sure to not overfill backpacks and encourage children to use their locker in middle and high school. Backpacks should weigh less than 10 percent of a child’s body weight.”

When should you get your paperwork or vaccines for back to school?

The doctor suggested parents have their child’s physical, school forms and sports forms done over the summer. At that time, she said, they can also check on prescriptions, IEP, 504 plans, medical needs and vaccination updates prior to school starting.

“Best time is right now to book appointments and while there, you could book your appointment for next year to avoid the August rush next year,” she added. “Our school nurses are also very good at ensuring parents have information about health examinations and when they are due for your child, checking in with the school district can give parents a good idea of what forms may be needed.”

What are some tips for back-to-school stress?

Stress, she explained, is real when returning to the structure and routine of school.

“Talk to your child. Ask open-ended questions like, ‘what are you excited about?’ and ‘what are you worried about?’ Make sure that they know they have your support if they are worried, and try and listen,” she said.

Also, she noted parents should protect sleep, movement, family meals and downtime.

“Kids need time to decompress,” she added. “And parents should pay attention to changes in sleep, appetite, mood, friendships or school avoidance. Those can be signs that your child needs more support.”

How can you help a child struggling with wanting to go back to school?

First, she said, listen to them. Find out what is underneath the school refusal.

“Is it separation anxiety? Academic pressure? A friendship problem? Bullying? A learning difficulty? ADHD? Anxiety? Sometimes a child is telling us something important through school refusal,” she said. “Work with your child, their teacher, and school counselor to create a plan. And if the anxiety is persistent or interfering with your child’s ability to attend school, talk to your pediatrician. We can help identify what’s going on and connect families with the appropriate resources. We are here to help throughout the year.”

Get an appointment:

To get an appointment with Dr. Siddiqui or one of her colleagues, parents can call the office or use the NYU Langone scheduling system to make an appointment. And if you’re not sure whether your child needs a physical, vaccines, or just a check-in before school, please call NYU Langone Huntington Medical Group—180 East Pulaski Road, 631-425-2110.