Watch the Digital Desk with Dr. Leah Rowland in the video player.

NORFOLK, Va. (WAVY) — Students will head back to the classroom in almost a month. Before your child is back at school, are they prepared?

The Children’s Hospital of the King’s Daughters (CHKD) is offering parents and guardians guidance ahead of the school year.

Today at the Digital Desk, CHKD Pediatrician Dr. Leah Rowland discussed back-to-school health from mental health and sleep to vaccines and sickness. Watch the Digital Desk segment in the video player on this page.

Rowland is also the Co-Chair, Virginia Chapter of the American Academy of Pediatrics (VA-AAP) School Health Committee.

Sleep

Rowland said it is age dependent, but start getting kids ready for school by adjusting their sleep schedule.

“So, if we look at elementary I think the key is trying to get them in a routine closer to bedtime that’s predictable if at all possible, to try to settle down before bed,” said Rowland.

Another tip, stop the electronics before bedtime. Rowland recommends discontinuing electronic devices 90 minutes before bed.

“That’s a tall order right now with all the cell phone use and screens,” said Rowland. “But, if you can get all the screen exposure down to zero, at least an hour before bed that is going to help our brains make melatonin and go to sleep better.”

For teenagers, Rowland does not recommend allowing naps after school, as that can impact night sleep. If a nap is needed, she recommends a 20-minute power nap.

For middle schoolers, Rowland suggests explaining why sleep is important and how we feel different depending on the quality of our sleep.

Social Media

“I start talking about it young because it’s incredible to me how many elementary school children have phones, and how much is unregulated,” said Rowland.

Rowland likes to speak with parents early regarding social media usage.

“You’re not being a bad parent by postponing the use of social media,” said Rowland.

She recommends have children wait to engage on social media until they are older, as long as you can. Rowland also recommends limiting time spent on social media.

“Some of these kids are on hours and hours and hours a day,” said Rowland. “That’s very different than one hour of Instagram.

Rowland also encourages parents to be engaged with what children are doing online.

“Follow what your kid is looking at,” said Rowland. “Try to know what they’re doing on their phone, especially the younger they are.”

Vaccinations

“Staying healthy for the school year includes staying up to date on vaccinations, and this includes the flu shot,” said Rowland.

Rowland said the influenza vaccination, or flu vaccine will be available soon, usually starting in late August.

“All people 6 months and above can receive their yearly flu vaccine,” said Rowland. “The flu vaccine lowers our risk of becoming sick from influenza, and also lowers risk of hospitalization and even death. Getting this vaccine helps families stay healthy, recover more quickly from the flu, and keep kids in school.”

Rowland said new COVID-19 vaccines are expected to be available this fall.

As of June 2024, the CDC has updated COVID-19 guidance on their website. The CDC recommends everyone 6 months and older receive an updated 2024-2025 COVID-19 vaccine. Find out more information at CDC.gov.

Click here to find your school district’s health forms for more information about what vaccinations and health information are required for the school year.

Rowland recommends parents reach out to family doctors and pediatricians for specific guidance and information.

Here are CHKD health resources, below.

Rowland recommends parents utilize other resources, including Dr. Paul A. Offit from the Children’s Hospital of Philadelphia. He shares information on the hospital’s YouTube page.

Watch the full Digital Desk segment for more advice and guidance going into the 2024-2025 school year.