Sweet Dreams: Helping Students Get a Better Night’s Rest
A good night’s sleep is imperative for students to perform their best at school. Late nights and early mornings can quickly take a toll making them feel sleep deprived, irritable, and stressed. Not getting enough sleep can lead to difficulties focusing during class, concentrating on tests, and remembering information. Students may feel like they have brain fog.
As a new year begins, it’s a great time for students to reset and improve their sleep habits. Teenagers should be aiming for eight to 10 hours of sleep per night, but in order to achieve this, it can help to plan ahead. Here are some ways students can get more quality rest, so they feel energized and ready to go in the morning.
Exercise Early. Engaging in at least 30 minutes of moderate exercise per day helps students stay physically fit, but it also burns off energy and can improve their sleep. However, it is recommended that they finish exercising at least two hours before bed, so it doesn’t have a stimulating effect instead.
Fill Up. Eat a nutritious dinner that includes lean meats, whole grains, and complex carbohydrates to stay full throughout the night and stabilize blood sugar. Filling up on junk food that has little nutritional value can mean waking up at night with a grumbling stomach. Try to limit caffeine consumption as well, stopping a few hours before bedtime.
Skip the Screens. As tempting as it is to scroll social media or surf the Internet before bed, it can actually keep students’ minds churning and increase alertness rather than lulling them to sleep. Put down devices at least an hour before bed and focus on doing relaxing activities such as listening to calming music, reading a book, writing in a journal, or drawing.
Stop Procrastinating. One of the reasons many students stay up late is to finish homework, complete projects, or study for tests. Creating a schedule that includes time for these activities and breaks down larger assignments over a few days can help students finish at a decent time that still allows for a good night’s rest. Knowing that everything is done for the next day can put their mind at ease.
Prepare Ahead of Time. After finishing their homework or studying, students should double check that all of their materials are in their backpack so they’re not scrambling the next morning or waking up in the middle of night realizing they forgot to pack something. It can also help to set out their clothes the night before and pack their lunch so it’s one less thing to think about in the morning, and they can sleep a little longer.
Stick to a Routine. Try to maintain consistent bed and wake times, even on weekends, so the body gets into a natural rhythm. Aim for at least eight hours of uninterrupted sleep per night.
Does your student have trouble staying organized, prioritizing tasks, and getting started? Find out how Crafting Scholars can support them with executive functioning skills as well as effective study strategies and test prep. Knowing they are prepared can help students sleep better at night. Contact us today to learn more and book your child’s spot!
Originally published at https://craftingscholars.com on December 21, 2023.
