The sudden change from summer freedom to structured routines of school can be a significant change for children, affecting them both mentally and physically. A little bit of planning can go a long way in making this switch easier, so your kids don't just get through the new school year but actually excel. Here are some valuable suggestions to ensure a successful start.
Support Their Mental Wellbeing
Ease into the routine early: Children thrive on structure, so don’t wait until the night before school to adjust bedtime. Start moving bedtime earlier and setting a regular wake-up time at least one week before school begins. A steady sleep routine helps reduce anxiety and improve focus in class.
- Discuss feelings: Some children feel nervous about new teachers, classmates or subjects. Discuss their expectations, fears and hopes for the year, and let them know it’s normal to feel both excited and anxious about starting a new school year.
- Encourage positive self-talk: Remind your child of past successes and their ability to adapt to new challenges. Confidence is a key part of emotional resilience.
- Limit screen time before bed: Replace late-night devices with calming activities like reading or listening to soft music. Blue light from screens can disrupt sleep patterns and increase restlessness.
Strengthen Their Physical Health
- Boost immunity: As your children head back to school, it's essential to boost their immunity. Add immune-friendly foods like oranges, papaya, callaloo and red peas to their diet; consider a daily children’s multivitamin with Vitamin C, Vitamin D, and zinc, and include probiotics from yogurt or supplements to help keep their gut and immune system strong.
- Get them moving: Physical activity isn’t just for PE class. Encourage at least 60 minutes of outdoor play each day, whether it’s running, riding a bike, kicking a football or playing cricket in the park with their friends. These activities improve concentration, mood and overall health but also help build teamwork skills essential for school.
- Make Learning Fun: Encourage activities that challenge their minds, like reading local literature or exploring online educational resources. This helps them connect with Jamaican culture while building a global perspective.
- Update vaccinations: Check with your pharmacist or health centre to ensure your child is up to date on required vaccines.
- Practice good hygiene: Remind your child about proper handwashing, covering coughs and sneezes, and not sharing personal items like water bottles.
Healthy habits are more effective when children understand why they matter. Make back-to-school preparation a fun family project to get them involved. Have them help plan and pack their own healthy lunches, or create a "school readiness checklist" together that includes tasks like packing bags and laying out uniforms. Then to make the transition even more positive, plan a special family activity to celebrate the first week back at school.
Back-to-school season is an exciting new chapter but it can also be overwhelming. By focusing on both mental and physical health, you’re giving your child the tools to thrive — not just in the classroom but in every part of life. Deans Pharmacy can help with vitamins, probiotics and expert advice to make the school year a healthy success.
