Pani Shoja, MD, Transcarent Clinic
August means back-to-school season. Whether your child is starting preschool or heading off to college, parents are juggling a lot and it can be helpful to have a blueprint for encouraging age-appropriate healthy behaviors. As a physician in the Transcarent Clinic, I regularly help families get and stay healthy amidst change. As we kick off a new school year, here are some of my top takeaways for how to support our students physically and emotionally so they're set up to thrive in the classroom and beyond.
1. Establish consistent routines
Routines help give our kids structure, and confidence - giving them a sense of security throughout the school year1. Create a predictable daily rhythm by:
Setting regular wake-up and bedtime schedules.
Sticking to a morning routine, like breakfast, getting dressed, heading to school.
Holding shared family dinners whenever possible.
Assigning age-appropriate chores that build responsibility.
2. Prioritize healthy sleep
Sleep is essential for learning, attention, and emotional balance; yet the CDC shows that 58% of middle schoolers and 73% of high schoolers aren’t getting enough sleep².
Here’s how much sleep children and teens need³:
Preschoolers (3–5): 10–13 hours (including naps).
School-aged (6–12): 9–12 hours.
Teens (13–18): 8–10 hours.
Adults (18+): at least 7 hours.
Tip: Encourage kids to wind down with reading or calm activities. Avoid screens for at least an hour before bed to reduce blue-light disruption.
3. Schedule physicals, checkups, and preventive care
A new school year is a perfect reminder to catch up on medical care:
Schedule an annual physical using Transcarent’s in-network options—check out our Care Experiences page to explore available services.
Complete any sports physicals required for team participation⁴.
Review and update immunization records.
Arrange a flu shot and any recommended vaccines (e.g., meningitis, COVID-19 for older students) to reduce illness disruptions.
4. Prepare your college student
When students turn 18, they’re legally adults—even if they’re still under your insurance. This means:
Have them sign a HIPAA release and medical power of attorney to allow you to help when needed⁵.
Encourage them to save the contact information for their campus health clinic and urgent care options.
If they're a Transcarent Member, remind them they can Just Ask Transcarent for 24/7 virtual support.
5. Support mental health
While the new year brings excitement, it can also bring stress. Mental health matters just as much as physical health:
Schedule weekly check-ins about school, friendships, and feelings.
Promote regular exercise, balanced meals, and healthy sleep.
Share NAMI’s back-to-school mental health resources⁶.
Watch for warning signs like mood shifts, withdrawal, changes in sleep/appetite, or persistent stress, and connect with a provider if needed.
Final Takeaway
Back-to-school season isn’t just buying school supplies—it’s also about making sure your child is the best version of themselves so they're able to learn and thrive. From sleep schedules to immunizations, each step you take now helps build a foundation for a healthy, confident, and successful school year.
Frequently Asked Questions
What are the most important routines to set before school starts?
Focus on consistent wake-up and bedtimes, a predictable morning schedule, and regular family meals. These small habits help kids feel secure and ready to learn¹.
How can I help my child fall asleep more easily?
Keep devices out of the bedroom and encourage winding down with reading or music at least an hour before bed. A calm, screen-free environment helps support healthy sleep²,³.
What’s the difference between a regular physical and a sports physical?
An annual physical checks overall growth and development, while a sports physical specifically evaluates whether a child is fit to participate in athletics. Many schools require both⁴.
What paperwork should parents of college students prepare?
Once your child turns 18, parents lose automatic access to medical records. A HIPAA release and medical power of attorney allow you to assist with care if needed⁵.
How do I know if my child might be struggling with mental health?
Watch for red flags like withdrawal from friends, major mood changes, or disruptions in eating and sleeping. If these persist, consult a professional. NAMI offers back-to-school resources to help parents spot signs and support their children⁶.
Which vaccines should my child have before the school year starts?
Check your child’s immunization record and talk with your provider about updates. Annual flu shots are recommended, and depending on age, meningitis and COVID-19 vaccines may also be appropriate. Schools often require proof of immunizations before attendance.
Sources
Transcarent is committed to providing accurate, evidence-based information to help you make informed health decisions.
Seattle Children’s. Why Kids Thrive on Routines. Accessed August 19, 2025. https://www.seattlechildrens.org/health-safety/parenting/kids-thrive-routines/
Centers for Disease Control and Prevention (CDC). Short Sleep Duration Among Middle and High School Students — United States, 2015. Accessed August 19, 2025. https://www.cdc.gov/mmwr/volumes/67/wr/mm6703a1.htm#:~:text=The%20overall%20prevalence%20of%20short,1.7%25%20for%20%E2%89%A510%20hours.
Scripps Health. How Much Sleep Do Kids Really Need? Accessed August 19, 2025. https://www.scripps.org/news_items/6165-how-much-sleep-do-kids-really-need#:~:text=involving%20young%20drivers.-,How%20much%20sleep%20do%20kids%20need?,years):%208%2D10%20hours
KidsHealth. Sports Physicals. Accessed August 19, 2025. https://kidshealth.org/en/parents/sports-physical.html
LegalZoom. Before You Send Your Kids to College, Make Sure They Sign a Power of Attorney Form. Accessed August 19, 2025. https://www.legalzoom.com/articles/before-you-send-your-kids-to-college-make-sure-they-sign-a-power-of-attorney-form#when-your-college-student-is-out-of-state
National Alliance on Mental Illness (NAMI). Back-to-School Mental Health Resources. Accessed August 19, 2025. https://www.nami.org/kids-teens-and-young-adults/school-resources/back-to-school-resources/
This article is not a substitute for professional medical advice. Always seek guidance from a physician or qualified provider regarding medical conditions.
