As parents in the Tucson community prepare to send their children back to school, changes in routine from summertime fun to the rigors of academics can lead to a range of emotions from excitement to anxiousness. While there are many important routines to address as children head back to school, making sure children get enough sleep plays an important role in starting the school year right.

Dr. Brian Hess, Carondelet Health Network’s Chief Medical Officer, said sleep is a critical component to many facets of a happy and healthy life for children. “Getting good sleep is good for your health” he said. “During sleep, your body repairs your worn-out muscles and refreshes your brain. Without enough sleep, children can feel tired, fatigued, irritable, moody, forgetful, and may even not perform as well at school.”

Hess said that while there is no one-size-fits-all manual for how much sleep children need, school-aged children should typically get between nine and 11 hours of sleep per night, while younger children need even more. To make sure children hit that target, Hess suggested that parents frame bedtime as a fun and key part of their child’s day. “Try to make bedtime a positive experience” he said. “Children should have a regular bedtime and wake time, with a relaxing schedule to help wind down. There should be no screens, televisions, computers, phones, or tablets in the bedroom.”

Making sure children are current with their latest immunizations as they can also have an important impact on their ability to stay healthy and in the classroom,” said Dr, Janin Struminger, an infectious disease specialist at Carondelet St. Mary’s Hospital and former Chief of Staff of Carondelet St. Mary’s Hospital. Struminger said parents should follow an immunization schedule for their children provided by a pediatrician as outlined by the U.S. Centers for Disease Control and Prevention. “Children should receive their immunizations as soon as they are recommended independently of their school schedule,” she said. “Vaccinations are so important because they can save lives. The World Health Organization estimates that vaccination saves 2.5 million child lives each year and could save 2 million more lives per year if vaccination was more widely implemented.”

Another important piece to the back-to-school puzzle is making sure children continue to eat healthy and nutritious meals and snacks. Hess said that a balanced diet is a critical component to a healthy lifestyle for all children, regardless of age. “Eating a balanced diet at any age during the school year is especially important so that parents can be assured their children are getting the right fuel to go about their day,” he said. “Food acts as our source of energy, which means children can perform better in all areas of their academics when they are properly nourished throughout their day. If children don’t fuel the body with balanced nutrition, they can possibly feel sluggish, tired, fatigue, and other symptoms.”

When dealing with children who are picky eaters, Hess suggested maintaining consistency between the type of meals children are served both at home and at school. “Children most often become picky at school because they aren’t accustomed to or familiar with the balanced meals that are provided in our school cafeterias,” he said. “The main goal of school nutrition programs is to provide meals that serve all food groups. Fruit, vegetables, whole grains, lean proteins, and dairy are always included. A good tip would be to try to mimic the same pattern at home with meals. Provide your children at home with this same kind of balance so the practice is the same both at home and at school.” Hess said parents can request copies of school menus to review and share with their children to teach them the role healthy nutrition plays in growth and development.

In addition to sleep, immunizations, and nutrition, simple infection-prevention measures play a key role in keeping classrooms healthy. “Frequent handwashing with soap and water for at least 20 seconds—or using an alcohol-based hand sanitizer when handwashing isn’t available—along with covering coughs and sneezes into the elbow or a tissue, helps stop the spread of viruses like flu, COVID-19, and RSV,” said Struminger. “Regular cleaning of high-touch surfaces such as desks and doorknobs, combined with maximizing fresh-air ventilation in classrooms, further reduces transmission.”

Carondelet Health Network remains committed to supporting families and keeping our community healthy as children head back to school. For more information or to arrange an in-school vaccination clinic, please contact your school nurse or visit https://www.cdc.gov/healthy-youth/communication-resources/back-to-school.html.