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Practicing Good Sleep Hygiene

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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