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Back to Cool: Your Last-Minute Back-to-School Reset

A mom and young boy walking, he has a backpack on

Health & Wellness

If summer turned your child’s routine into late nights, random snacks, and “five more minutes” of screen time, take a breath. You don’t need to overhaul your entire household overnight. A few small changes can help everyone start the school year feeling rested, prepared, and ready to go.

Ease back into bedtime

Start moving bedtime and wake-up time earlier by 15 to 30 minutes each day. Children ages 6 to 12 generally need nine to 12 hours of sleep, while teens need eight to 10 hours, according to the Centers for Disease Control and Prevention (CDC).

Keep the bedtime routine simple:

  • Turn off screens
  • Take a shower
  • Put on pajamas and settle down for the night
  • If possible, charge phones and tablets outside the bedroom

Make healthy eating easy

Healthy meals don’t  need to be complicated or perfect. Try to include a protein, whole grain, fruit or vegetable, and water.

Quick options include:

  • Yogurt with berries and oats
  • Eggs, whole-grain toast, and fruit
  • A turkey wrap with carrots
  • An apple with nut or seed butter

Pack lunches and fill water bottles the night before. Your morning self will thank you.

Get everyone back into an active routine

Children ages 6 to 17 should get at least one hour of physical activity each day, according to the CDC. Walking, playing outside, and organized sports all count.

If your child has been less active during the summer, ease back into intense activity and remember frequent water breaks, especially in South Florida’s heat and humidity.

Don’t bench the sports physical

If your child plans to play school sports, don’t wait until the night before tryouts to find the physical form hiding at the bottom of a backpack.

UHealth Jackson Urgent Care offers same-day sports physicals at locations across Miami-Dade County. Families can walk in without an appointment or reserve a spot online. Just remember to bring the school’s pre-participation physical evaluation form. A parent or guardian must accompany athletes younger than 18.

The visit includes a review of your child’s medical history and a physical exam. An EKG can also be performed to help identify certain heart conditions that may not cause obvious symptoms. The test is quick, painless, and not required, so talk with a healthcare professional about whether it’s appropriate for your child.

A little planning now can help your athlete get cleared, get on the field, and avoid being sidelined by last-minute paperwork.

Reset the family routine

Parents need a back-to-school reset, too. Update the family calendar, confirm transportation, prepare clothes and backpacks at night, and review the morning routine before the first day.

It’s also worth asking your child how they feel about returning to school. They may be excited, nervous, or a little of both. Sometimes the best preparation starts with simply listening.

Back-to-school preparation doesn’t require a total family makeover. Start with an earlier bedtime, a few easy meals, completed forms, and any needed appointments. Small changes now can help prevent major morning meltdowns later.