Back-to-School with Diane Arnaout, M.D.

As summer winds down and school begins, families face the challenge of shifting back to structured routines. In the first episode of For Kids' Sake, a new Cook Children’s podcast for parents and caregivers, pediatrician Diane Arnaout, M.D., discusses how parents can help children prepare for a successful school year. From sleep and anxiety to vaccines and germ prevention, here's an edited Q&A version of the conversation.

Q: What's at the top of the back-to-school checklist for families?

Dr. Arnaout: Sleep. During the summer, schedules often disappear. Bedtimes get later and routines become more relaxed. Before school starts, it's important to help kids get back on track because sleep affects attention span, mood, decision-making and learning.

The best approach is to start a few weeks before school begins. Move bedtime earlier by 10 to 15 minutes every few days and gradually adjust wake-up times. Small changes can make the transition much easier.

Q: How much sleep do school-aged children need?

Dr. Arnaout: Most school-aged children need about nine to 12 hours of sleep each night, depending on their age and individual needs. A typical 10-year-old should be getting somewhere between nine and 11 hours.

If caregivers are unsure whether their child is getting enough sleep, it's always a good conversation to have with their pediatrician.

Q: What is something parents often overlook during back-to-school season?

Dr. Arnaout: Emotional readiness.

During the summer, many families relax routines. There may be more screen time, more snacking and less structure overall. Going back to school requires kids to adjust to schedules and responsibilities.

A few weeks before school starts, begin reintroducing routines such as regular meals, consistent bedtimes, and limits on screen time. That gradual transition can make a big difference.

Q: School vaccines can feel overwhelming. What should parents know?

Dr. Arnaout: There are several recommended immunizations for school-aged children, and your pediatrician can help you understand what's appropriate for your child.

One vaccine I remind parents about every year is the flu vaccine. The flu spreads easily in schools. While a flu shot may not prevent every case of flu, it's very effective at reducing the risk of serious illness, hospitalization and death.

We typically begin receiving flu vaccines in our offices around the end of August, and I generally recommend getting vaccinated in September or October.

Q: How can parents help children who are nervous about going back to school?

Dr. Arnaout: First, don't dismiss their worries. It's easy to say, "You'll be fine," but it can be more helpful to ask, "What's your biggest concern?" Let them talk about what they're feeling.

One of my favorite strategies is doing a practice run. Visit the school if possible. Walk the halls, find the classroom, visit the cafeteria, locate the bathrooms and meet the teacher. When kids know what to expect, school feels much less intimidating.

An anxious child often benefits greatly from preparation and planning.

Q: What are some signs that a child may be experiencing anxiety about school?

Dr. Arnaout: Anxiety doesn't always look obvious. Some children become quieter. Others may have trouble sleeping. They may complain of stomachaches or headaches.

These symptoms are real. Stress can affect the digestive system and lead to physical discomfort. If you're seeing more tummy aches, headaches, difficulty sleeping or changes in behavior as school approaches, anxiety may be part of what's going on.

The good news is that these feelings are normal. Most people experience stress and worry at times, and parents can help by offering support and preparation.

Q: What emotional skills help children succeed during the school year?

Dr. Arnaout: For younger children, skills like empathy, patience, listening and following directions are incredibly important.

Simple games can help build these skills. Games like Simon Says or Red Light, Green Light teach children to listen carefully, pay attention and follow instructions.

Reducing screen time before school starts is also helpful. Screens can affect attention and behavior. Instead, encourage activities like coloring, drawing, reading or creating stories. These activities help children practice focusing and creativity.

For older children, emotional readiness often involves organization and routine. Helping them clean their rooms, organize school supplies, set up study spaces or use planners can help them feel more prepared and confident.

Q: Is it okay for children to have a desk in their bedroom?

Dr. Arnaout: It depends on the home and the space available. In our house, we've found that our children are less distracted when they have a quiet area to work. The key is maintaining boundaries. Homework happens at the desk, but the bed remains for sleep. Once homework is done, we leave the room and move on to other activities.

Q: How should families think about germs and illnesses when school starts?

Dr. Arnaout: Young children have developing immune systems, and part of growing up involves being exposed to new germs. Schools bring children together, and illnesses are inevitable.

That's why vaccines are important. It's also why good hygiene habits matter. Teach children proper handwashing and how to use hand sanitizer appropriately. Those simple habits can go a long way.

Q: What should parents keep on hand during cold and flu season?

Dr. Arnaout: A few basics can make life easier:

• Tissues
• Hand sanitizer
• Acetaminophen (Tylenol)
• Ibuprofen
• Antihistamines
• A good thermometer
• Your pediatrician's phone number

Remember that pediatric offices often have nurses available to answer questions after hours. Illnesses rarely happen at convenient times, so it's helpful to have a plan before you need it.

Q: In our "Asking for a Friend" segment, a listener asks: Is it okay if my child eats the same lunch every day?

Dr. Arnaout: Yes. Many children are creatures of habit and prefer familiar foods. Try to offer variety at other meals and on weekends, but don't stress if your child chooses the same lunch repeatedly. There are bigger things for parents to worry about.

Q: What's the biggest sleep mistake parents make?

Dr. Arnaout: Screens in the bedroom. Many parents believe children need a television, tablet, or other screen to fall asleep, but screens interfere with sleep quality. The light from screens signals the brain that it's daytime and can affect melatonin production.

Make the bedroom as dark as possible. Avoid screens before bedtime. Instead, read books, tell stories or listen to calming activities that promote sleep.

Q: What's one of the best ways to reduce first-day-of-school stress?

Dr. Arnaout: Do a practice run. Visit the school if possible. If that's not an option, look at pictures of the school, the classroom or the teacher online. Familiarity helps children feel more comfortable and confident.

Q: What about parents who are nervous on the first day?

Dr. Arnaout: Parents experience first-day jitters too. When my children started school, I was nervous because they were no longer under my constant watch. One thing that helped was walking through the day's schedule.

I'd remind them, "You're going to have lunch, then recess, then class, and then I'll be there to pick you up."

Parents can do the same for themselves. Focus on how you'll spend your day and keep yourself occupied rather than dwelling on the separation.

Q: What's one health habit that pays off all year long?

Dr. Arnaout: Handwashing. Teaching children how to wash their hands properly and regularly is one of the most effective ways to reduce illness throughout the year.

Final Thoughts?

Dr. Arnaout: If you care enough about your child to listen to a podcast about getting ready for school, you're already doing a great job.

Give yourself some grace. Let go of the guilt.

You've got this.