Does your child crash after the first week of school?

You're not imagining it.

Between early mornings, new teachers, classroom noise, social transitions, and an avalanche of germs, many kids fall apart fast. Mood swings, bellyaches, poor sleep, and even eczema flare-ups can all be signs their nervous system is in high gear.

As a Family Nurse Practitioner and a mom of two, I call this “Back-to-School Burnout.” And I see it every August.

But here’s what most parents don’t realize: a lot of it connects back to one powerful nerve...the vagus nerve.

The Vagus Nerve: Your Child’s Hidden Superpower

This nerve runs from the brainstem through the face and into the chest and gut. It is the body’s natural regulator, influencing digestion, immunity, mood, sleep, and how your child responds to stress.

When the vagus nerve is under-stimulated or overworked, you might notice

• Trouble focusing
• Tummy aches or constipation
• Sleep struggles
• Anxiety or sensory overload
• Increased emotional meltdowns

When it functions well, children tend to sleep better, adapt more easily, and stay healthier.

Here’s how to support it while prepping your child’s mind and body for a calm, confident start to school.

Rebuild a Healthy Sleep Schedule

Sleep is one of the most important tools for a strong immune system, emotional regulation, better behavior, and focus.

Start shifting bedtime 15 to 20 minutes earlier every few days. Wake-up time should also gradually adjust. Aim for bright natural sunlight in the morning, ideally before 9 a.m. This helps reset melatonin and regulate the sleep-wake cycle.

Create a wind-down routine with predictable cues. This can include a warm bath, low lighting, reading a book together, and no screens.

Try to keep sleep and wake times consistent, even on weekends. Children’s internal clocks thrive on rhythm.

Parent tip: Use a phone alarm to cue both “start bedtime” and “lights out.” It keeps everyone accountable, especially during those hectic weeks before school starts.

Evidence-based resources:

• AAP Sleep Transition Guide
• Sleep Foundation: School Sleep Guide

Need help managing sleep issues or bedtime power struggles?
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Reboot Their Lunch Routine

Over 70 percent of your child’s immune system lives in their gut, and the vagus nerve connects the gut directly to the brain. A healthier gut microbiome can improve focus, reduce anxiety, and lower the number of school sick days.

Simple lunch and snack upgrades can go a long way

• Add yogurt or kefir with live cultures
• Swap juice for filtered water to reduce sugar spikes
• Limit chips, sugary snacks, and processed lunch meats

Offer fresh fruits, whole grains, or sliced vegetables with dips. Keep it colorful. Ask your child how many colors they can eat today and make it a game.

This isn’t about perfection. It’s about balance and small daily wins that support long-term wellness.

Backed by science

• Harvard Health: Gut-Brain Connection  

Want help with gut-friendly nutrition, picky eaters, or frequent illness?
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Support the Vagus Nerve Through Simple Daily Habits

You can gently stimulate your child’s vagus nerve through daily routines. These actions help calm the body and build resilience to stress.

Try incorporating

• Slow belly breathing (inhale for 4 seconds, exhale for 6)
• Humming or singing together
• Splashing cool water on the face in the morning
• Gargling during tooth brushing
• Blowing bubbles during playtime

These activities are easy to fold into the day, whether in the car, before bed, or while getting ready for school.

Research source: Breit et al., Frontiers in Neuroscience, 2018

Skip Ultra-Processed Snacks That Disrupt Gut and Mood

Many summer snacks popsicles, snack cakes, sugary cereals are high in additives and dyes. These can spike blood sugar, irritate the gut, and disrupt sleep.

Try offering

• Sliced apples with nut butter (or sun butter :)
• Greek yogurt with fresh berries
• Air-popped popcorn with a sprinkle of cinnamon

Let your child choose between two healthy snack options. This gives them ownership without overwhelming them.

Backed by science: Monteiro et al., 2018

Schedule a Back-to-School Physical

This is more than just a form check. A well-child visit can uncover subtle issues before they escalate.

Common concerns addressed during back-to-school visits

• Fatigue
• Tummy issues
• Sleep disruption
• Behavioral changes
• Anxiety or school avoidance
• Missing vaccine records
• Medication refills for asthma or eczema

The American Academy of Pediatrics recommends annual wellness visits to monitor development, identify concerns, and support family well-being.
Source: Bright Futures Guidelines

During your in-home visit, I can complete

• Sports physicals
• Asthma and allergy plans
• Vaccine documentation
• Individual health assessments

Schedule now

What I’m Seeing Right Now in Real Families

• Kids waking in the night with no obvious reason
• Parents unsure if symptoms are stress or illness
• Incomplete school forms and rushed last-minute appointments

This transition doesn’t have to be stressful. With a little preparation and the right support, your child can start the school year balanced, calm, and ready.

Let’s Build a Healthier School Year Together

You don’t have to do it all. You just need a few small, strategic changes that support your child’s nervous system, immune system, and emotional health.

If you’re overwhelmed or not sure where to start, that’s why I’m here.

Book your pediatric house call now

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REFERENCES

Mayer EA, Knight R, Mazmanian SK, Cryan JF, Tillisch K. Gut microbes and the brain: paradigm shift in neuroscience. J Neurosci. 2014 Nov 12;34(46):15490-6. doi: 10.1523/JNEUROSCI.3299-14.2014. PMID: 25392516; PMCID: PMC4228144. ​https://pubmed.ncbi.nlm.nih.gov/25392516/​

Mindell JA, Telofski LS, Wiegand B, Kurtz ES. A nightly bedtime routine: impact on sleep in young children and maternal mood. Sleep. 2009 May;32(5):599-606. doi: 10.1093/sleep/32.5.599. PMID: 19480226; PMCID: PMC2675894. ​https://pubmed.ncbi.nlm.nih.gov/19480226/​

Breit, S., Kupferberg, A., Rogler, G., & Hasler, G. (2018). Vagus nerve as modulator of the brain–gut axis in psychiatric and inflammatory disorders. Frontiers in Neuroscience, 12, 49. DOI: 10.3389/fnins.2018.00049 ​https://pubmed.ncbi.nlm.nih.gov/29593576/​

Monteiro, C. A., Cannon, G., Moubarac, J. C., Levy, R. B., Louzada, M. L., & Jaime, P. C. (2018). Ultra-processed products are becoming dominant in the global food system. Obesity Reviews, 19(2), 99–116. ​DOI: 10.1111/obr.12740​ ​https://pubmed.ncbi.nlm.nih.gov/24102801/​