It’s that time of year again! Here are some tips for a successful school year.

Good sleep can be a huge benefit for students.

“Having a good sleep schedule can ensure children are getting adequate rest to have a healthier immune system, improve behavior and mental health, and do better in school,” says Dr. Christina Hoang, a pediatrician at TMCOne.

Grade school students should try to get 9-12 hours of sleep each night. Teens should aim for 8-10 hours a night.

Getting into a school routine before school starts will help prepare your child for the transition back to class. Get them used to their school wake up time and have them get their backpack, water bottle and lunch box out and ready to go.

“When parents start a sleep schedule for their children before school starts, it’s easier for them to transition from the lazy days of summer to the hustle and bustle of back-to-school,” says Dr. Nina Waber, a pediatrician at TMCOne.

Dr. Waber says water is the healthiest drink choice for all school-aged kids. Sugary drinks, juice and soda won’t help to keep a student hydrated during the school day. If kids spend any time outdoors or exercising, they’ll need to up their hydration.

“The amount of water your body needs varies by age and gender,” Dr. Waber says. “Hot weather, exercise or illness can increase the amount of water a person needs above the normal requirements.”

She recommends that kids between 4-8 years old have at least five 8-ounces glasses of water a day. Adolescents should drink a minimum of eight to 10 glasses of water daily. Don’t rule out food as a water source. Some of the top foods for hydration include strawberries, watermelon, oranges and peaches.

Fruits not only hydrate, but adding fruit in oatmeal or on the side of a whole-grain waffle is a great way to fuel your kids for the school day. Other quick options for breakfast include protein-packed Greek yogurt, or peanut butter on whole-grain toast or an English muffin.

TMC Clinical Dietician Sydney Cain knows getting kids fed and out the door can be a monumental task, but she says the family will benefit from starting the day off with healthy food choices.

“Students who eat breakfast are shown to have better school attendance, better test scores and higher levels of concentration than kids who don’t eat breakfast,” Cain says.

Most area schools offer breakfast, and public schools offer free or reduced cost meals for those who qualify.

If you are packing a lunch, Cain says to get creative to keep foods cold until lunch.

“Use two frozen ice packs or frozen water bottles to keep your kid’s lunch safe,” Cain says.

She says foods needs to be at 40 degrees or cooler to stay safe. Higher temperatures can lead to bacteria growth, making the food unsafe.

Some lunch options that don’t require refrigeration include hard cheeses like cheddar and parmesan, whole fruits or vegetables, peanut butter and jelly, or granola bars.

Reheated leftovers are another quick and easy option, too.

Just use hot water to warm up a thermos and replace the water with hot food. Remind kids not to open the thermos until it’s time for lunch.

Interscholastic Association (AIA) requires all student athletes to have a sports physical every school year. Sports physicals are available through your TMC primary care physician, select Tucson-area urgent care centers and during registration days at numerous area schools.

Check with your pediatrician or primary care physician to make sure your child is up to date on the recommended vaccines for their age group.

To help your kids get in the rhythm of school hours, remember to limit screen time in the late evening to help foster good sleep. Dr. Ana Tanase, integrative pediatrician at TMCOne, recommends ending screen time two hours before bed. She reminds parents that blue light from screens can interfere with the body clock, or circadian rhythm, and the brain’s natural production of melatonin. Blue light can also cause eye strain, headaches, blurred vision and tired eyes.

Returning to the classroom can be stressful. Be sure to talk to your kids about anxiety, fear or stress that they may be feeling about the school year. Take a minute to celebrate the little things, like getting to bed on schedule, packing their own lunch or being on time in the morning. Remind them:  You got this!