Last week we discussed ways that sleep can directly and indirectly impact academic performance. The recommended level of sleep for grades K-8 is 9-11 hours per day, while 8-10 hours is sufficient for teenagers. How can we accomplish this? By practicing good sleep hygiene. Sleep Foundation.org shares the following tips and strategies.
Set a Sleep Schedule:
Have a fixed sleep and wake-up time (regardless of day of week). Routines are important
Prioritize sleep
Make gradual adjustments to your schedule if needed
Follow a Nightly Routine:
Keep your routine consistent
Budget 30 minutes for winding down
Dim your lights
Unplug electronics (1 hour before bed)
Find relaxation methods that work for you
Optimize Your Sleep Environment:
Have a comfortable mattress and pillow
Cooler temperatures encourage sleep
Black out light
Drown out noise
Calming scents may work for you
Daytime Habits May Impact Your Sleep:
Get daylight exposure
Be physically active
Smoking and alcohol can disrupt sleep
Reduce caffeine in the evening
Don't eat too late
While is it's best to develop a routine for every day of the week, these tips can be particularly helpful before exams and standardized tests.
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