Sleep Tips for Students

Tips for a Good Night’s Rest

 Sleep is something we all desire, but that many of us struggle with attaining. Studies show that teens require 8 to 10 hours of sleep a night to support their health and development. Only around 15% of teens actually receive this amount of rest which can limit their ability to learn, concentrate, and maintain a positive mood. If you feel that you are one of the 85% who isn’t getting 8-10 hours every night, here are a few pointers for sleeping like a baby.  

• Expose yourself to sunlight in the morning, keep your blinds parted to allow the sunrise to activate your circadian rhythm and naturally awaken you in the morning.
• Exercise daily, this can be in the form of walks, runs, or afterschool sports.
• If you’re prone to napping, avoid naps late in the day, they can throw off your natural sleep schedule and prevent you from going to bed at a reasonable time. If you need to take a nap, take a 30-minute nap, science shows it will refresh you without leaving you groggy.
• Focus on deep relaxation for 10 minutes before bedtime, preferably without the use of screens. 
• Practice a bedtime ritual that will wind your body down for the night. This can be in the form of taking a bath, reading a book, or eating a light snack.
• Keep your room temperature cooler, sleeping at a temperature at or below 65 degrees can lull you into sleep.
• Keeping your bedroom free of annoying noises can lead to a night of better sleep. If you enjoy quiet white noise leave your window open to hear the wind and street sounds.
• Don’t drink coffee late in the day, it can stay in your bloodstream for 6-8 hours and can interrupt your nervous system and prevent you from sleeping at night.
• Take a melatonin supplement to support natural sleep and keep a circadian rhythm in check.
• Don’t drink too many liquids before bed, it can lead to excessive urination and wake you up in the middle of the night.
• Don’t do work that makes you anxious an hour before bed, and prioritize sleep time over assignments any day of the week.