Many factors contribute to students achieving academic success. Of course, hard work, dedication, and determination play a big part. Still, other factors go towards establishing a healthy routine that can positively contribute to a student’s overall performance. One of the most critical factors is quality sleep. With all the hustle and bustle of student life, the importance of sleep can often be overlooked, but there is research that confirms its value. Studies have shown that students who get less than eight hours of sleep per night are more likely to experience lower grades and higher levels of stress. 60% of High School students also reported that not getting a proper night’s sleep impacted their ability to focus and perform well in class. Getting a good night’s sleep is crucial for students, not only for academic success but also for their overall well-being. Here are a few tips to help students sleep better.
1. Establish a Sleep Schedule
Going to bed and waking up around the same time every day (even on weekends as much as possible) will help to regulate your internal clock and make it easier for your body to get used to waking up and falling asleep naturally. This will help you to resist the urge to hit the snooze button or sleep in.
2. Create a Bedtime Routine
Developing a relaxing pre-sleep routine at least an hour before bedtime will help signal to your body that it’s time to wind down and will also prepare you mentally for sleep. This could include reading a book, meditating, taking a bath, journaling, or anything else you find relaxing and enjoyable. It should be a ritual that you look forward to each day.
3. Monitor Meal Habits
Try to limit heavy meals and caffeine before bed. It is recommended to stop eating around three hours before you go to sleep. Caffeine use should be cut off at least eight hours before bed, which for most people means avoiding it after 2 pm to minimize any negative effect it may have on your sleep.
4. Stay Active During the Day
Engaging in regular physical activity will not only help you fall asleep faster but allow you to experience a deeper sleep. Exercise also supports mental health by reducing symptoms of depression, stress, and anxiety, boosting your alertness during the day, helping to relieve insomnia and increasing your sleep drive, which is your body’s natural urge to want sleep. Remember not to exercise too close to bedtime, as it can stimulate your nervous system and make it harder to fall asleep. If possible, it’s best to schedule it earlier in the day.
5. Limit Screen Time
Try to avoid screens during the hour leading up to your bedtime. The blue light emitted from your phone or computer mimics daylight and can interfere with your body’s natural production of melatonin, a hormone that regulates sleep. As your melatonin levels increase naturally in the evening, the blue light can delay the process, making it more difficult to fall asleep. Screens also keep your brain active as you try to wind down, can decrease your REM sleep, and impair your overall sleep quality. If you must be on a screen at night, try to use the “Night Mode” or “Blue Light Filter” to minimize the negative impacts.
By establishing healthy sleep habits, students can set themselves up for success inside and outside the classroom. Investing time and effort into creating quality sleep will pay off in an improved mood, better focus, and an increase in overall energy. We hope these tips help. We wish you all a good night every night!