Wondering how to get your kid’s sleep schedule and screen habits back on track? Here’s where to start, and when a doctor’s visit is worth adding to the list.
Summer schedules are hard to give up. Later bedtimes, extra screen time and looser routines can make the first week of school feel like a rough landing. These easy steps can help make the transition easier on the whole family.
1. Ease into an earlier bedtime before the first day
Try not to wait until the night before school starts to reset your child’s bedtime. Start shifting it a few weeks ahead of time. Move bedtime and wake-up time earlier by small steps, rather than all at once. A gradual shift gives your child’s internal clock time to catch up, so the first day of school feels less like a jolt.1
How much sleep your child needs depends on their age. Every child is different, but recommended guidelines are:2
Age | Recommended amount of sleep |
3 to 5 years | 10 to 13 hours (including naps) |
6 to 12 years | 9 to 12 hours |
Teens | 8 to 10 hours |
2. Create a bedtime routine for kids that works for your family
A consistent bedtime routine helps signal to your child that it’s time to wind down. Brushing their teeth, taking a bath and reading can all become nightly cues that sleep is on the way.
Another idea: Move some of your morning routine to bedtime. Some kids may like choosing their outfit for the next day or the breakfast they want to eat without the time crunch of the morning.
Morning to-dos that can be part of the bedtime routine include:
- Making a breakfast plan
- Laying out clothes
- Packing a backpack
- Putting shoes and socks near the door
Giving younger kids control over these choices ahead of time can help mornings run smoother for everyone.
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3. Check for lice and other common back-to-school health issues
Head lice are common among school-age children, and anyone can get them. While they may have an ick factor, lice do not spread disease, and a child doesn’t need to miss school once treatment has started.3
They spread through head-to-head contact, so check your child’s scalp and hair, especially behind the ears and at the nape of the neck, for crawling lice or nits.3
Lice are tan or gray and about the size of a sesame seed. You may also see small eggs near the scalp that are white or tan.
If you spot signs of lice, reach out to your child’s doctor for next steps. Lice are usually treated with a medicated shampoo and removing lice with a fine-tooth comb.
Colds, pink eye and stomach bugs also tend to pick up once kids are back in close contact indoors. Regular handwashing is one of the simplest ways to cut down on how many germs spread at school.4
4. Set limits on screens and technology before bed
Screens can make it harder for kids to wind down. The American Academy of Pediatrics recommends keeping screens out of bedrooms and turning them off at least one hour before bedtime.5
Building this into the bedtime routine, rather than treating it as a rule to enforce in the moment, can make it easier to stick with once school starts.
5. Know when to take your child to the doctor for a fever
Many colds and minor symptoms can be managed at home. But a fever may mean a trip to the doctor, urgent care or even the hospital.
It’s always best to speak with a health care provider when your child is sick, but your child’s behavior can offer helpful clues. If they’re eating, drinking and seem happy, you may be able to treat a fever at home for the first few days. When in doubt, seek immediate care.
As a guideline, the American Academy of Pediatrics recommends:6
See the doctor | Visit urgent care | Go to the emergency room |
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6. Schedule annual checkups and dental visits before school starts
Many schools ask for updated health forms before the first day, including a vaccine record and information from a recent physical.7
Scheduling these appointments a few weeks ahead of time, rather than the week before school starts, can help you avoid a scramble. Appointments often fill up fast right before school starts.
A dental visit is worth adding to the list, too. Regular checkups can catch small issues, like cavities, before they turn into bigger issues.
Frequently asked questions
How many days before school starts should I begin adjusting my child’s bedtime?
Start shifting bedtime a few weeks before the first day of school. Move bedtime and wake-up time earlier gradually, rather than all at once, since a sudden change can leave kids overtired instead of rested. A slow shift gives your child’s internal clock time to catch up, so the first morning of school feels less jarring for everyone.
Does standard health insurance cover children’s dental care?
Yes. Pediatric dental care is considered an essential health benefit under the Affordable Care Act for anyone 18 or younger.8 This means dental coverage must be available for your child, either built into a health plan or offered as a separate dental plan, when you buy coverage through the Marketplace. You aren’t required to purchase it, but it must be offered as an option. If you have a non-ACA health insurance plan or didn’t purchase dental coverage, you can choose to buy a separate dental insurance plan or explore other options, like a dental discount card.
Does my child need a physical or vaccines before school starts?
Many schools require an updated physical or proof of immunization, especially for kids entering a new grade or starting at a new school. Requirements vary by state and by district, so check with your school directly to see what’s due.
Scheduling a well-child visit a few weeks before school starts can help you avoid a last-minute rush, since appointments tend to fill up during peak back-to-school season.
What symptoms mean my child should stay home from school?
A good general rule is to keep your child home if they have a fever, are vomiting or show signs of a respiratory illness that is not improving.9 These symptoms can spread quickly in the classroom. If you’re unsure whether your child is well enough for school, a quick call to their healthcare provider can help.
Need a health plan that fits your family’s needs? Call 855-499-2915 to speak with a licensed insurance agent about options in your area.
For informational purposes only. This information is compiled by HealthMarkets Insurance Agency and does not diagnose problems or recommend specific treatment. Services and medical technologies referenced herein may not be covered under your plan. Please consult directly with your primary care physician if you need medical advice.
