As back-to-school approaches, Deb Gortowski, certified pediatric nurse practitioner (CPNP) at OSF Saint Katharine – Pediatrics, is offering practical advice to help families ease into the new school year with confidence and calm.
One of the most important steps in preparing children for school is re-establishing a healthy sleep routine. According to the American Academy of Sleep Medicine, school-aged children (ages 6-12) need between nine to twelve hours of sleep each night to support their physical and mental development.
“Start adjusting your child’s sleep schedule about three to four days before school begins,” says Gortowski. “That means going to bed and waking up at the same time they will need to for school. It’s not just about sleep - it’s about practicing the whole morning routine.”
Gortowski recommends a full “practice run” that includes:
- Going to bed at the appropriate time
- Waking up on schedule
- Getting dressed and eating breakfast
- Completing morning hygiene like brushing teeth and doing hair
- Gathering backpacks and school supplies
She even suggests walking or driving the route to school or the bus stop. “If the school allows it, walk up to the doors or even go inside. Knowing where to go and what to expect can really help reduce first-day jitters,” she adds.
Back-to-school season can also bring anxiety, not just for kids, but for parents too. Gortowski emphasizes the importance of validating children’s feelings.
“If a child expresses some anxiety about returning to school, acknowledge them. Never minimize it or say it’s not a problem, because if a child is acting or talking about anxiety for school, it’s real,” she says.
To help ease those worries, she encourages parents to reach out to the school. “Ask if your child can visit the classroom, meet the teacher, and walk the hallways. Knowing where their locker is or what their classroom looks like can make a big difference.”
For children experiencing more severe anxiety, Gortowski advises parents to communicate with school personnel. “Let them know your child is struggling. Schools are very experienced in this area and may be able to offer a soft handoff or other support strategies.”
OSF Saint Katharine – Pediatrics is here to support children throughout the entire school year, whether it’s for school or sports physicals, routine checkups, or when your child isn’t feeling well. Our team is committed to helping families stay healthy and thrive all year long.