From Sleep to Shots: Back-to-School Tips for Families

Back-to-school season can bring a mix of excitement, nerves, and plenty of to-dos for families. From checking immunizations and sports physicals to easing first-day jitters and getting sleep schedules back on track, a little preparation can help keiki start the school year feeling healthy, confident and ready to learn.

Dr. Jessenia Knowles, a Hawaiʻi Pacific Health Medical Group family medicine physician based at the Waipahu Academic Health Center, visited Hawaii News Now “Sunrise” to share practical tips to help parents support a smooth transition back to class.

Check that your child is up to date on age-appropriate immunizations. Immunization guidelines depend on your child’s age, so it can help to schedule an appointment with their pediatrician to confirm what’s needed, including any state or school requirements.

Now is also the ideal time to schedule well-child physicals or sports exams.

“Usually, we can do all of them at the same time if we’re given advance notice,” Dr. Knowles said.

Big changes like a new school year can bring up stress, anxiety, or sadness in children of all ages. Check in regularly with your children. If you notice changes in behavior that worry you, reach out to your health care provider.

“Mental health is definitely something we want to keep an eye on as kids transition back to school,” Dr. Knowles advised. “If you notice anything out of the ordinary, it’s a good idea to call their provider’s office so we can make sure that we’re checking in and helping them transition into a nice, healthy school year.”

For new students, visiting the campus beforehand or planning a social gathering with friends can help reduce nerves.

“Organizing an in-person gathering beforehand can make that first day back more fun,” Dr. Knowles said.

Make sure your child’s school is informed of any environmental, food, or medication allergies your child has.

“If your child has a very severe allergic reaction to something – something that could be life-threatening – then it’s a good idea to have an allergy and anaphylaxis emergency plan on file with the school. That’s something we can do in office with you,” Dr. Knowles said.

Similarly, students with asthma should have an asthma action plan on file, detailing protocols like using an inhaler before PE, sports, or other physical activities.

“We know sleep is very important for kids – for their growth, their development, their recovery – but the reality is that a lot of kids aren’t getting enough sleep for their age group,” Dr. Knowles said.

Going back to school can make it harder for some kids to get the recommended amount of sleep.

To avoid a "shock to the system," Dr. Knowles suggests parents start adjusting their child's bedtime one to two weeks before school begins, shifting it by 15-30 minutes each night.

Parents can also help by limiting phones, tablets, and TV one to two hours before bed and keeping the bedroom cool and comfortable.

With a little planning and support, families can help keiki feel more confident, rested, and ready for the year ahead.

This segment originally aired July 22, 2026, as part of the Hawaiʻi News Now "Sunrise" Healthier Hawaiʻi series. Watch the full broadcast here or above.