The back-to-school health habits parents swear by

It’s back to early mornings, packed lunches, school runs and the return of the daily routine. Alongside the promise of new classmates, new teachers and new memories to be made, the start of a new school term often brings a less welcome tradition: the return of those dreaded school bugs. 

Research* found that more than half (58%) of parents with children in nursery or primary school say the whole household comes down with an illness in the first few weeks of a new term. And it's not just the children feeling under the weather, with almost two-thirds (59%) of parents saying they end up catching the bugs their little ones bring home too. 

While coughs, colds and tummy bugs are all part and parcel of family life, there are plenty of back-to-school tips and tricks our Mumsnet community swear by to support family wellbeing, help limit the spread of germs and make those first few weeks feel a little more manageable.

The back-to-school habits parents swear by

Uniform shopping, PE-kit labelling and stationery stock-ups might dominate the back-to-school list, but a few simple health habits can help family life run a little more smoothly too. 

So, which everyday routines do parents return to when September rolls around?

From handwashing to sleep routines, Mumsnet parents have plenty of practical tips for making those first few weeks of term a little easier.

1. Encourage regular handwashing

We know it may sound obvious but you'd be surprised how many little ones dodge a thorough hand wash for a quick splash under the tap. Teach them from a young age to use warm water with soap and scrub for at least 20 seconds. The NHS says a useful trick is to sing "Happy Birthday" twice to make sure they're doing a thorough job. 

“The only things we do to prevent illness are wash hands when we come home from school and always have windows open at home (as I like fresh air).” Devongirl1983 says.

“It's improving now in Year 4. But they need to learn to wash hands, blow noses properly, not cough on each other etc.” Harrysmummy246 added.

2. Eat balanced meals and supplement smartly

A colourful lunchbox packed with fresh fruit and vegetables, wholegrains, healthy fats and protein can help keep children fuelled for the school day while supporting their immune system. Some Mumsnetters also include probiotic foods such as live yoghurt and kefir as part of their family's diet. And many opt for additional support with daily gut and immune health supplements for better resilience against classroom germs. 

As with any supplement for children, it's worth checking what's appropriate for their age and speaking to a pharmacist or healthcare professional if you're unsure.

For Mumsnet user RocketNan, Sambucol Black Elderberry immune support supplements are part of the family routine: “I highly recommend Sambucol for kids. Both mine take it from September to March. Would not be without it. One is at university now and still takes it.”

3. Get back into a good sleep routine

It's easy for kids' bedtimes to get later and later as the summer holidays progress, but good sleep is essential as it gives kids the chance to rest and recharge and helps to support their immune systems. 

Try bringing bedtime forward in 15-minute increments so the change doesn't feel as sudden. And if you're struggling to get them to wind down, our Mumsnet users say lower lights, soothing music and warm baths can all work a treat.

4. Pop hand sanitiser and tissues in their school bag

Nothing beats a thorough hand wash, but tissues and hand sanitiser can be useful when children are out and about and soap and water aren't readily available. Tissues also give them an easy way to catch coughs and sneezes (rather than using their sleeves).

"Instill good habits such as using tissues, washing hands frequently etc." CaptainMyCaptain recommended.

5. Keep active

Regular exercise is great for both physical and mental health, and could also help children sleep better. It could be something as simple as kicking a football around the garden, heading to the local park or going on a family nature walk. 

“I think immune system/general health has a lot to do with it so I'd just suggest vitamins, sunlight, exercise (get outdoors as much as possible) and drum it into your kids to wash their hands.” Devongirl1983

6. Wash uniforms and bedding regularly

School uniforms, PE kits, bedding, lunch boxes and water bottles all get plenty of use during term time, so keeping on top of regular washing and cleaning is a sensible habit. Try to clean water bottles and lunch boxes every night with hot soapy water.

Speaking about their son's reusable water bottle, Picklechicken said: "My son has one for school and I wash it in the dishwasher at the end of every day."

7. Keep children at home when they're unwell

It can be tempting to hope they're feeling better by the time you've reached the school gates, but if your child is genuinely unwell, keeping them at home gives them the chance to rest and recover while helping reduce the spread of sickness to their classmates, teachers and, ultimately, other families too.

Where Sambucol fits in

Alongside the everyday habits above, some families also choose to include a food supplement as part of their daily routine. Sambucol's immune support range uses black elderberry alongside nutrients including vitamins C and D and zinc, depending on the product, to help bolster their natural defences. It's backed by over 30 years of scientific research and offers age-appropriate options for the whole family as part of a daily immune-support routine. 

Whatever the age of your child, there's a Sambucol product to suit. Sambucol Baby & Toddler Powder is suitable from six months to three years and can be stirred into food or drinks without changing the taste, which is ideal for fussy eaters. Sambucol Kids Liquid and Kids Gummies have a delicious berry flavour. They are designed for children aged three to 12 and can be incorporated into a daily immune-support routine. Parents can join in too with Sambucol Immuno Forte Liquid or Gummies, which combine black elderberry with vitamin C and zinc.

Your back-to-school beat the bugs checklist

First day looming? Here's our handy round-up to have you feeling prepared:

• Get everyone back into a regular sleep routine a week or two before school starts.

• Pack lunches with plenty of fruit, vegetables, wholegrains and protein, or encourage similarly balanced choices from the school menu.

• Practise proper handwashing at home and remind children to wash their hands before eating and after using the toilet.

• Pop a small packet of tissues and a bottle of hand sanitiser into their school bag.

• Encourage plenty of outdoor play throughout the summer holidays and after school once they're back. 

• Wash school uniforms, PE kits, bedding, lunch boxes and reusable water bottles regularly. 

• Remember that some bugs are unavoidable, so don't be too hard on yourself! Focus on simple, everyday habits that can help reduce the spread of germs and support your family's health throughout the school year. 

• If food supplements form part of your family's routine, choose an age-appropriate option backed by science such as Sambucol and always follow the pack instructions.

Frequently asked questions by parents

Why do children always seem to get ill when they go back-to-school?

Classrooms keep children in close proximity to one another, and younger kids can easily forget to cover their mouths when they cough or their noses when they sneeze. It’s easy for germs to spread.

Can my child go to school with a cold?

A runny nose isn’t always cause for concern, and some schools may be fine with children coming in with a slight sniffle. Be sure to check out the UK Health Security Agency’s guidance on when your child’s symptoms are a sign of something more serious.

How can I stop germs spreading around the house?

Regular handwashing, good ventilation and cleaning frequently touched surfaces can all help. Avoid sharing things such as towels where possible, and wash soiled bedding and clothing as needed. 

What vitamins are recommended for children?

A varied, balanced diet should provide most of the nutrients children need, but there are specific supplement recommendations for younger children. 

The NHS says children aged six months to five years should have daily supplements containing vitamins A, C and D, although babies having more than 500ml of infant formula a day do not need them because formula is already fortified. Breastfed babies should have a daily vitamin D supplement from birth. 

For children over four, the NHS advises considering a daily 10-microgram vitamin D supplement during autumn and winter. 

Always check that supplements are age appropriate and avoid doubling up on products containing the same vitamins. 

What age is Sambucol suitable for?

Sambucol’s range of products caters for a wide age range, with Sambucol Baby & Toddler Powder suitable from just six months and Sambucol Kids Range from three to 12 years.

About Sambucol 

Sambucol is a trusted brand backed by over 30 years of research. The range features black elderberries and key nutrients, such as vitamin C and zinc, which help support the normal function of the immune system. It's suitable for the whole family, with age-appropriate options for infants and children from six months, as well as products for adults.

*Research conducted by Opinion Matters in 2025 among 2,000 UK adults