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How To Get Better Sleep For School

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Negative Effects Of All

how to get better sleep ð¤ for y’all sleep-deprived students

All of us have missed out on sleep occasionally, but continually depriving your body of the rest it needs has long-term consequences. Sleep is a key restorative process your body needs to organize the days events, repair and regenerate cells, and replenish the energy you spent during the day.

As you can imagine, skipping this process leads to a reversal of the aforementioned benefits lagging mental alertness, depression or mood swings, and even an increased susceptibility to infection and disease. Sleep deprivation over a long period of time can lead to increased obesity risk, heart disease, and high blood pressure.

Save Your Bed For Sleeping

Pavlov is famous for classical conditioning, that our brain will expect something based on habitual experiences. He demonstrated this with dogs who just wanted a treat, but its as true for nursing students: If you use your bed for something other than sleeping, your brain will expect to study or daydream or watch TV every time you put on your pajamas and slip under the covers. To sleep better during school, you need to train your brain to expect to sleep whenever you get into bed.

This also means that if youre in bed and you cant sleep, after about 10 minutes, get up and do something peaceful. Once you begin to feel tired, go back to bed and sleep.

Related Resource: 10 Tips for Creating Your Ideal Study Space

Sleep Resources And The Unc Sleep Disorder Clinics

Here are some helpful resources you can use to help with your sleeping needs.

If your sleep difficulties are significantly affecting your daily functioning, or if you believe you may have a sleep disorder, speak with your physician or make an appointment with one of UNCs Sleep Disorder Clinics for further resources and evaluation.

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Limit Screens In The Bedroom

If possible, do not have a mobile, tablet, TV or computer in the bedroom at night, as the light from the screen interferes with sleep.

Having screens in the bedroom also means your teen is more likely to stay up late interacting with friends on social media.

Encourage your teenager to have at least an hour of screen-free time before going to sleep.

How To Sleep Better

Sleep in Middle and High School Students

Now that we understand how sleep works, let’s talk about some practical strategies for getting better sleep.

Avoid caffeine. If you’re having trouble falling asleep, eliminating caffeine from your diet is a quick win. If you can’t go without your morning cup of coffee, then a good rule of thumb to keep in mind is No coffee after noon. This gives caffeine enough time to wear off before bed time.

Stop smoking or chewing tobacco. Tobacco use has been linked to a long line of health issues and poor sleep is another one on the list. I don’t have any personal experience with tobacco use, but I have heard from friends who have quit successfully that Allen Carr’s Easy Way to Stop Smoking book is the best resource on the topic.

Use the bedroom for sleep and sex only. Is your bedroom designed to promote good sleep? The ideal sleeping environment is dark, cool, and quiet. Don’t make your bedroom a multi-purpose room. Eliminate TVs, laptops, electronics, and clutter. These are simple ways to improve the choice architecture of your bedroom, so that sleep is easier and distraction is harder. When you go to the bedroom, go there to sleep.

If you want even more strategies for how to sleep better, check out my article 3 Ways to Improve Your Sleep.

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Are Children And Teens Getting The Sleep They Need

Sleep needs vary by age. For school-age children ages 6-12 years, the National Sleep Foundation recommends 9-11 total hours of sleep per day. For teens, the recommended amount of sleep is 8-10 hours per day.

Unfortunately, researchers have found that many children in the United States are failing to get the sleep they need. As many as 25% of younger children are believed to suffer from poor sleep and excessive daytime sleepiness.

Sleeping problems are even more prevalent in adolescents. Data from the CDC indicates that over 57% of middle school students and 72% of high school students reported sleeping less than what was recommended based on their age. For as many as 23.8% of adolescents, the problem is significant enough to be considered insomnia, a serious sleep disorder that involves noticeable daytime impairment.

Does Your Body Need More Rest

If a significant number of the statements below are true for you, you may want to consult your class dean, a counselor at the Dartmouth College Health Service, or the Academic Skills Center about improving your sleep habits.

  • It takes you at least an hour to fall asleep every night of the week.
  • You cant get out of bed when the alarm sounds.
  • You worry about getting enough sleep most nights of the week.
  • When you wake up in the night, you cant get back to sleep.
  • You use sleeping pills or alcohol to help you sleep.
  • You feel exhausted from lack of sleep.
  • You sleep in or take daytime naps to make up for lack of sleep.
  • You get drowsy during the day, or need caffeine to stay alert.
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    Are There Other Issues That Keep Your Teen Up At Night

    If you tried almost everything on this list and still can’t seem to get your sleep deprived teen to develop a healthy sleep habit, then it’s worth exploring what the underlying causes are. If they are taking medications, ask their doctor if their medication might be interfering with their sleep.

    Sleep technologists, are there other tips that you would recommend for your teenage patients?

    About Kevin Asp, CRT, RPSGT

    Because of the implementation of his best practices of Implementing Inbound Marketing in its Medical Practice, he turned the once stagnant online presence of Alaska Sleep Clinic to that of “The Most Trafficked Sleep Center Website in the World” in just 18 months time. He is the President and CEO of inboundMed and enjoys helping sleep centers across the globe grow their business through his unique vision and experience of over 27 years in sleep medicine.

    • Connect with Kevin Asp, CRT, RPSGT

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    A Deep Breathing Exercise To Help You Sleep

    Sleep Hygiene: Train Your Brain to Fall Asleep and Sleep Better

    Breathing from your belly rather than your chest can activate the relaxation response and lower your heart rate, blood pressure, and stress levels to help you drift off to sleep.

    • Lay down in bed and close your eyes.
    • Put one hand on your chest and the other on your stomach.
    • Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
    • Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
    • Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.

    To follow along with a guided deep breathing exercise, .

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    Are Students Getting Enough Sleep

    CDC analyzed data from the 2015 national and state Youth Risk Behavior Surveys.5 Students were asked how much sleep they usually got on school nights. Students who were 6 to 12 years old and who reported sleeping less than 9 hours were considered to not get enough sleep. Teenagers aged 13 to 18 years who reported sleeping less than 8 hours also were considered to not get enough sleep.

    Students who get enough sleep may have fewer attention and behavior problems.

    Middle school students

    • Students in 9 states were included in the study
    • About 6 out of 10 did not get enough sleep on school nights

    High school students

    • National sample

    Create A Consistent Bedtime Routine

    Routines are especially important for infants, toddlers, and preschoolers. Woods recommends that after dinner the remainder of the evening should include light playtime, bath, brushing teeth, a bedtime story, and then bed.

    Aim for a routine that is comforting and relaxing, setting the ideal bedtime atmosphere. Before long, your childs body may automatically start to become sleepy at the beginning of the routine.

    Research from 2011 found that blue light from a television screen, phone, or computer monitor can interfere with the production of the hormone melatonin.

    Watching TV, playing video games, or scrolling web pages on a phone or computer right before bed keep your child up an extra 30 to 60 minutes, according to this .

    Make the bedroom a screen-free zone or at least make sure all screens are dark at bedtime. And keep your phone on silent when youre in your childs room or dont carry it in there at all.

    Instead of screen time, Abhinav Singh, MD, director of the Indiana Sleep Center, recommends reading to your child in the evening to allow their brain to rest.

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    Why Is It Important To Get Enough Sleep

    Although getting enough sleep may not seem that big a deal, teens who dont get enough sleep and are overtired are more likely to:

    • struggle in school,
    • have trouble with memory, concentration and motivation ,
    • be involved in car crashes and other accidents. Sleepiness affects reaction times, or
    • feel depressed, which can become a serious medical condition.

    How Does Sleep Deprivation Affect School Performance For Children Of Different Ages

    How Much Sleep Do People Need?

    Sleep is fundamental to health for children of all ages, including adolescents however, sleeping problems and their effects on school performance can change based on age. Most notably, teenagers face unique sleep challenges that can give rise to difficulties in school.

    A major problem that confronts adolescents is a biological change to their sleep timing that begins around the start of puberty. This change pushes back their internal clock, often by around two hours, making teens inclined to be night owls.

    Because they go to bed later, many teens are unable to get enough sleep if they have to wake up early in the morning for school or other activities. As a result, average nightly sleep between the ages of 13 and 19.

    Without enough rest, teens are more likely to suffer from the cognitive, behavioral, and physical effects of sleep deprivation that are detrimental to school performance. In addition, because they often feel most alert later in the afternoon or evening, many teens struggle with classes and exams early during the school day.

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    Set An Individualized Bedtime

    School-age children need between 9 and 11 hours of sleep each night, according to the National Sleep Foundation. But theres a lot of variability in sleep needs and patterns. Most kids have patterns that dont change much, no matter what you do.

    Early risers will still rise early even if you put them to bed later, and night owls wont fall asleep until their bodies are ready.

    Thats why its important for parents to work with their children in setting a responsible bedtime that allows them to get plenty of sleep and awake on time, says Ashanti Woods, MD, a pediatrician in Baltimore, Maryland.

    Tips For Getting Good Sleep

    Try to keep wake and sleep times regular.

    Don’t vary them by more than two hours. This may be difficult on weekends, with the temptation to sleep in, but try to stick with it. Large variations in sleep schedules can have the same effects as getting less than normal amounts of sleep.1

  • Franklin, B.C., Buboltz, W.C., 2002. Applying sleep research to university students: Recommendation for developing a student sleep education program.
  • Examples include taking a hot bath, reading a book or listening to relaxing music.

    Your bedtime relaxing routine will help you to separate your sleep time from your daily activities that may cause you excitement, stress and anxiety.

    Be sure to do these relaxing things away from bright light, and dont do stimulating activities like homework right before bed. This can be difficult for college students to do, but try to have some downtime between studying and going to bed.

    A sleep-friendly environment is dark, cool, quiet, comfortable and interruption-free.

    This can be difficult for students living in residence halls, but here are a few suggestions that may help:

    • Try hanging a black sheet around your bed
    • Hang up dark curtains
    • Use eye-masks and/or ear plugs
    • Try white noise like fans or humidifiers to cover other noises
    Your bed is not for stressing.

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    Tips To Sleep Better During School

    7 years ago

    Youre probably not sleeping enough.

    A recent National Geographic study reported that the average American sleeps less than seven hours a night, and that 40% of the whole country is sleep-deprived. With class, clinical, personal responsibilities, and hours of studying every day, healthcare students can rank among the worst sleepers, despite learning in their Medical Assisting and Nursing programs how important sleep is. It affects not just your mental and physical health but your studies too, so whether youre at nursing school in Draper or completing your BSN degree online, here are 10 tips to sleep better during school.

    Consider These Other Supplements

    Get Better Sleep – 5 easy and effective hacks to improve sleep

    Several supplements can induce relaxation and help you sleep, including:

    • Ginkgo biloba: A natural herb with many benefits, it may aid sleep, relaxation, and stress reduction, but the evidence is limited. Take 250 mg 3060 minutes before bed (

    75 ).

    Another study found that alcohol consumption at night decreased the natural nighttime elevations in human growth hormone , which plays a role in your circadian rhythm and has many other key functions .

    SUMMARY

    Avoid alcohol before bed, as it can reduce nighttime melatonin production and lead to disrupted sleep patterns.

    Many people believe that the bedroom environment and its setup are key factors in getting a good nights sleep.

    These factors include temperature, noise, external lights, and furniture arrangement .

    Numerous studies point out that external noise, often from traffic, can cause poor sleep and long-term health issues .

    In one study on the bedroom environment of women, around 50% of participants noticed improved sleep quality when noise and light diminished .

    To optimize your bedroom environment, try to minimize external noise, light, and artificial lights from devices like alarm clocks. Make sure your bedroom is a quiet, relaxing, clean, and enjoyable place.

    SUMMARY

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    Why Do Teens Need More Sleep

    Sleep helps to fuel your brain and your body. Teens need more sleep because their bodies and minds are growing quickly.

    Scientific research shows that many teens do not get enough sleep. To be at your best, you need between 8 and 10 hours of sleep every day. While you might not always be able to get this much, its important to try and get as much as you can.

    Reduce Irregular Or Long Daytime Naps

    While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep.

    Sleeping in the daytime can confuse your internal clock, meaning that you may struggle to sleep at night .

    In fact, in one study, participants ended up being sleepier during the day after taking daytime naps .

    Another study noted that while napping for 30 minutes or less can enhance daytime brain function, longer naps can harm health and sleep quality .

    However, some studies demonstrate that those who are used to taking regular daytime naps dont experience poor sleep quality or disrupted sleep at night.

    If you take regular daytime naps and sleep well, you shouldnt worry. The effects of napping depend on the individual .

    SUMMARY

    Long daytime naps may impair sleep quality. If you have trouble sleeping at night, stop napping or shorten your naps.

    Your bodys circadian rhythm functions on a set loop, aligning itself with sunrise and sunset.

    Being consistent with your sleep and waking times can aid long-term sleep quality .

    One study noted that participants who had irregular sleeping patterns and went to bed late on the weekends reported poor sleep .

    Other studies have highlighted that irregular sleep patterns can alter your circadian rhythm and levels of melatonin, which signal your brain to sleep .

    If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times. After several weeks, you may not even need an alarm.

    Read Also: Tramadol For Insomnia

    Cultivate The Belief That Intelligence Isnt A Fixed Trait

    Research has proven that students who believe that they can become smarter actually do become smarter.

    Belief is that powerful.

    In other words, intelligence is a trait that you can develop over time.

    Dont ever label yourself as dumb or not academically inclined, because with the right mindset you can become more intelligent.

    How can you do better in school? It starts with believing that you can. By telling yourself that youre incompetent before you even try, youve already lost the battle.

    Develop a can-do attitude and your grades will naturally improve.

    Why Healthy Sleep Is Vital For School Success

    19 Sleep Tips on How to Get the Best Night

    Not only is sleep critical in the functioning of all body systems, scientists have found a distinct correlation between our ability to learn and process memories, and our sleeping habits. Studies show too little sleep can contribute to many physical and mental health issues, including poor ability to learn, depression, high blood pressure and disease.

    For many parents, ensuring their children get the right amount of sleep can be stressful. Here are some facts on why its so important they get the shut-eye they need, and how you can help them get into good habits.

    How does sleep affect learning?

    For all of us, memory and learning are consolidated during sleep. For adolescents, this mostly happens during REM sleep – which is a phase in the sleep cycle that happens after deep sleep. During high-pressure times such as exams, students are often tempted to pull all-nighters to cram for the next day. Unfortunately, this is often counterproductive – because with fewer hours to reach the REM phase, the teen brain doesnt get enough time to lay down what theyve studied the night before.

    While the old advice is that its important to get a good nights sleep before an exam the real benefits occur when teens get a good nights sleep after studying for the exam.

    Not only does sleep strengthen learning and memories – it also has the ability to prioritise memories by breaking them up and organising them according to their emotional importance.

    How much sleep do we need?

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