The A-Z Guide for Back to School Wellness

Written by
Diana Dutcher
on August 11, 2021

Heading back to school is going to be a breeze with this A-Z guide for back to school.

back to school

Most schools supply a School Supply List so it’s easy to know what to bring on the first day of school. You can find that on the school’s website so I’m going to skip the boring details of markers & pencils and jump right into the more important part of being mentally prepared for the transition.

Believe me, I know it’s just as hard on parents as it is on the kids.


The shift in schedule is perhaps the biggest change from summer break to school-year. Bedtimes pushed later into the night and mornings became lazier for those who had the luxury of staying home. If you stayed in the same routine consistently, BRAVO! Carry on with what you’re doing.

If you need to reclaim bedtime, this next bit is for you. It’s focused on resetting the circadian rhythm through subtle shifts in the schedule. Getting adequate sleep is the #1 best thing we can do for setting our kids up for a healthy and productive day at school.

Here are some ways you can adjust the daytime routine:

  1. Incorporate a good source of protein for breakfast. This sets the tone for the rest of the day! Protein and healthy fats are brain food. Think: eggs and avocado, chicken sausage, sourdough toast with nut butter, sweet potato hash with coconut oil and leftover protein from last night’s dinner, grain-free granola with protein milk, clean protein shakes.

    Do your kids a favor and don’t serve them processed carbohydrates for breakfast like toaster strudels, pop tarts, conventional cereal. These don’t deliver any protein or healthy fats, they spike the insulin and then cause a crash mid-morning, and don’t provide a feeling of satiety or fullness so kids will feel hungry and distracted before they get to lunchtime.
  2. Stop caffeine after 2pm – think soda intake for kids/teens especially. Most of them are not drinking coffee which is a good thing but watch out for energy drinks and caffeinated soda.
  3. Stop eating 2-3 hours before bedtime. Turning off the digestive system lets the body truly rest at night. I know kids like to have “one last snack” before bed but do your best to get them to eat a good dinner and then be done with food for the night.
  4. Limit exercise 2 hours before bed. Even thought it might seem like a great idea to have your kids playing hard right until bedtime, the body actually needs some time to wind down and drop the core temperature before those good sleep hormones will release.
  5. Meditation or deep breathing exercises. Most kids are not mindful enough to do this activity on their own so if you can, just ask them to take some deep breaths with you as they start getting ready for bed. Slowing down respiration helps to trigger the release of sleep hormones.
  6. Put a notepad on the bedside table. Write down everything your kids want to talk about, ask about, do tomorrow, etc… it’s important that their ideas get out of their head and can release them onto paper with your help.
  7. Select a bedtime and wake up time and stick to it. It’s important to schedule at least 10 hours of nighttime sleep for kids who are no longer napping so set your bedtime appropriately. If they need to wake up at 7, make sure they are asleep by 9 at the latest; then back up the schedule by allowing enough time for brushing teeth, reading books, and winding down.
  8. As far as entertainment at night, non-screen options are best – no phone or tablet for two hours before the bedtime routine begins. If your family enjoys evening movies, that’s okay – stick to non-stimulating, and non-scary movies for best results. Save the thrillers for the weekends.
  9. Use essential oils to support a good night’s rest. They have been scientifically proven to show benefit for mental acuity when used in conjunction with a healthy sleep routine.
  • Make Lavender oil a critical part of your evening routine to help your body unwind, release, and relax. Diffuse 3-8 drops in your favorite diffuser.
  • Take your nighttime diffusing experience to the next level by adding Marjoram and Peace & Calming.
  • Marjoram promotes peace and sleep.
    Peace & Calming is a blend of 5 different oils to promote confidence, self-love, peace, & calm.


– 2 drops Lavender

– 2 drops Peace & Calming

– 1 drop Marjoram

*Make it a roll-on by combining 6 drops Lavender, 6 drops Peace & Calming, and 3 drops Marjoram in a 10 ml roll-on. Top it off with the carrier oil of your choice and roll on your neck and wrists before bed.


If you are not much of a DIYer but enjoy using your oils topically, you can take advantage of Young Living’s pre-made Roll-ons.

The Tranquil Roll-on is a school-night favorite ready-to-go recipe of:

– Lavender

– Roman Chamomile

– Cedarwood

– and coconut oil.

This “unicorn concoction” is composed of relaxing oils that can help ease your body and mind for a restful and deep night’s sleep. This blend will, legit, make you sleep like a rock.


STUDENT TIP: Your students need as much rest as you. Share these recipes and products with your students’ parents so you get rested children in your class.

To find out more tips about hacking adult sleep, TRY THIS.

More back to school tools to come…

If you found this helpful, you’ll want to join me over in The Hassle-Free Family this week as I cover the rest of these tried and true Back-to-School fixes.

If you would rather receive the tips by email, drop your contact info into this form and they’ll go straight to your inbox over the next week.

If you have questions about a different topic, please use this form below to connect with me! I look forward to hearing from you.

Diana Dutcher
Written By

I am an educator and entrepreneur who is passionate about non-toxic living. I get to be with my five kiddos (8, 6-year old twins, and 4-year old twins) as much as I want and teach one day a week. It's a beautiful abundant life 💖

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