Embedded Files
(Image Credit: Harvard Health)
How to get Better Sleep in High School
By William Thai
As a high schooler, sleep is a valued treasure, we seem to not be able to get enough of it yet we're always desiring it during the day. With so many worries and stressors throughout the day, sometimes it feels impossible to sleep at night with all of the thoughts racing through your head. However, sleep is the most essential component for academic performance and memory. According to a study on academic performance by the Stanford Center on Longevity, "nearly 25% of the variance in academic performance was attributed to sleep." But how is it possible to sleep 8 hours a night? All of the racing thoughts and responsibilities make it seem impossible. In this article, we will be giving _ useful tips on how to improve your sleep!
1. Wake up at the same time everyday
People are often surprised with this piece of advice, but if you want to sleep well on a regular basis, the MOST important thing you can do is have a consistent wake-up time. This is because your circadian rhythm is guided by your wake-up time rather than your bedtime
2. Be in Bed One Hour Earlier than You Want to Sleep
If you want to sleep 8 hours a day, you have to be in bed for 9 hours. The way this works is that you should always allocate yourself an hour to fall asleep, as it is extremely difficult to fall asleep instantly
3. Try to Maintain a Cold Room Temperature
Your body happens to cool down when preparing for sleep, which is why maintaining a cold room temperature of around 60-67 degrees is optimal! This makes it so that your body does not have to work that hard to cool itself
4. Exercise Throughout the Day
When you look at children running around all day, it is no wonder that they sleep so soundly at night. Taking a page out of their book will work wonders on your sleep quality, just be sure not to exercise directly before you go to sleep as your elevated heart rate will affect your sleep quality
5. Ditch all Screens an Hour Before Bedtime
As you may know already, the lights from your phone and computer emit blue light into your eyes, which disrupts melatonin secretion in the body. Melatonin is the hormone that helps your body fall asleep and wake up consistently
6. Consider Talking to a Professional
If your sleep deprivation is severe and you get little sleep each night, it may be very beneficial to talk to a professional about prescription medication to improve your sleep.
Page updated
Report abuse