As part of a two-part series to help families prepare for the school year, The Black Lens spoke with pediatrician Dr. Tanisha Morton about simple, impactful ways to support children’s well-being during the transition from summer to school. From resetting sleep schedules to fueling young bodies with nutritious meals, Morton emphasizes that preparation is key to academic success and emotional well-being.
Start With Sleep
“Sleep is everything,” Morton says. “It impacts your emotional regulation, your ability to concentrate, and how you move through the world.”
She explains that when children don’t get enough rest, it shows up in their mood, attention span, and patience. “You’re short, irritable, unfocused, and emotionally off-balance. That’s not just bad for school – it’s bad for everyday life.”
Morton recommends starting sleep adjustments two to four weeks before the first day of school. If bedtime has crept to 11 p.m., start dialing it back by 30-minute increments each night until reaching the ideal bedtime.
For teens, she offers the 3-2-1-0 rule as a structured wind-down approach:
• 3 hours before bed: No caffeine.
• 2 hours before bed: Stop academic work.
• 1 hour before bed: Turn off screens.
• 0 times to hit the snooze button in the morning: Get up right away to reset your clock.
She also encourages families to adopt calming bedtime routines–like warm baths or tea – and, if needed, use melatonin appropriately to reset disrupted sleep cycles. Dosage matters, she says: 1-2 mg for younger kids, up to 5 mg for middle schoolers, and 5-10 mg for adolescents. “But routine always comes first,” she emphasizes. “If you’re doing all the right things and still can’t sleep, then we look at supplements.”
Ditch the Energy Drinks
With sleep deprivation common among teens, many turn to energy drinks for a boost – something Morton strongly warns against. “The amount of caffeine and sugar in those drinks is alarming,” she says. “They spike your heart rate and blood pressure, then cause a crash – and that crash disrupts sleep even more.”
Prolonged use can create dependence, leading to headaches and fatigue when the caffeine is removed. “It’s a short-term fix that causes long-term problems,” she warns.
Eat With Intention
Summer often means unstructured eating – grazing, skipping meals, and late-night snacks. But back-to-school schedules demand structure. Morton stresses the importance of eating at regular times, especially breakfast. “You don’t need a five-course meal, but you do need fuel,” she says.
Skipping breakfast can lead to a lack of focus in morning classes and overeating at lunch. It also creates long fasting periods that throw off energy levels and blood sugar balance.
“If a hot breakfast isn’t realistic, go for grab-and-go options like a protein shake, granola bar, or yogurt,” Morton suggests. “Anything with protein will help stabilize your energy and carry you through to lunch.”
She reminds families that blood sugar regulation isn’t just a concern for those with diabetes. “It matters for everyone,” she says. “If you have sugar spikes and crashes, it impacts how your body functions – your focus, your mood, everything.”
Know Your Numbers
Sleep and nutrition go hand in hand, but both depend on understanding what your child actually needs:
- Elementary students need 10-13 hours of sleep per night.
- Tweens need about 9-10 hours.
- Teenagers should get 8-10 hours.
Morton acknowledges that it may seem like a lot, especially for busy teens, but these numbers have remained consistent for decades. “We think we need less sleep now because we want to do more, but our bodies haven’t changed. They still need rest.”
Routine Changes: Get Ready
In addition to setting a proper sleep schedule, preparing for routine changes is another key part of gearing up for the school year. The shift from relaxed summer days to structured school schedules and extracurricular activities can be jarring, so planning ahead helps ease that transition. Morton offers a comprehensive roadmap to ensure students are emotionally, physically, and practically prepared. From supply checklists and study spaces to health requirements and situational awareness, she provides valuable advice to support student success and family peace of mind. She shares the following tips.
School Supplies
Depending on the school, students may receive supply checklists that include items like notebooks, pencils, and folders. Morton encourages parents to review what’s needed and not just focus on what’s cute – but what’s functional. That includes backpacks. “Backpacks are not meant to be fashion statements – they’re tools,” she says. Improper wear (like carrying a heavy bag on one shoulder) can lead to back strain and joint issues.
Setting up a designated study space is another key step in back-to-school prep. “If your child’s desk has become a summer gaming station, it’s time to transform it back,” Morton advises. Remove distractions, clean up leftover supplies from last year, and create a workspace that cues the brain for focus. Environment matters – visually and mentally. “The way you set a room helps set the tone for learning,” she says.
Parents also need to plan for before- and after-school care. School schedules rarely align perfectly with parent work hours, so identifying trusted care providers or programs in advance is essential. “Do you know where your child is after school?” Morton echoes a classic public service announcement from the 90s. Communication, accountability, and knowing the adults in your child’s environment are critical for safety and peace of mind.
She also emphasizes teaching children situational awareness. “Who your child is around can change the trajectory of their life,” she says. From unsafe situations to peer pressure in social settings, children need guidance on making smart choices. “It’s not about stalking your child – it’s about knowing they’re safe,” she adds.
Don’t forget the physicals. Whether your child plays sports or participates in gym class, schedule their sports physical ahead of time. Morton encourages parents to disclose full family health histories, as conditions like heart issues can be hereditary and sometimes require further screening. Avoid last-minute rushes by completing these early.
Back-to-school also means ensuring immunizations are up to date. Key vaccines include MMR, polio, and Tdap for younger students, and meningitis boosters for adolescents. “Check with your school to know what’s required,” Morton advises. Starting early helps avoid delays or missed days due to incomplete records.
If your child has asthma, allergies, or other chronic conditions, make sure schools have up-to-date action plans and medication administration forms on file. “Schools can’t give your child medicine without permission,” Morton notes. That includes everything from EpiPens to Tylenol. Also be sure these health plans travel with the child on field trips.
Behavioral health plans are equally important. For students with ADHD, anxiety, or autism, IEPs and 504 plans can provide classroom accommodations and support. Morton stresses that these plans must be collaborative. “The school and parents must work together. You know your child best, and you have a voice at the table,” she says. IEPs typically focus on academic or developmental support, while 504 plans focus on behavioral or environmental accommodations.
Even for short-term needs like concussions or surgeries, communication is key. While these may not require long-term plans, informing the school helps staff support your child safely. Whether it’s a return-to-play protocol or temporary classroom adjustments, early communication ensures everyone is prepared.
The transition from summer to school doesn’t have to be jarring. With a few simple changes – earlier bedtimes, mindful meals, and limited caffeine – families can ease into the school year with healthier habits and stronger routines. Preparation goes beyond pencils and paper.
“Your environment, your schedule, your support systems – they all matter,” she reminds us. “Let’s prepare our children in every way we can.”
Join us for Part 2 of Pediatric Perspectives in September where Morton will discuss Mindful Media and Mental Wellness.