LMA Sleep Campaign

November 1st - 30th

Sleep is an essential part of overall health and well-being, and we want to support our students in leading the happiest, most productive, and healthiest lives possible!

Throughout November, we'll focus on the importance of sleep with engaging educational resources and fun activities that encourage healthy sleep habits. Join us as we explore how better sleep can improve mood, academic performance, and daily life—because success starts with a good night's rest!

Why Sleep Matters

Research studies have shown that increased sleep directly correlates to decreased stress among middle school and high school students. The National Sleep Foundation, a U.S. nonprofit organization that promotes public understanding of sleep and sleep disorders, shares other specific benefits of sleep including:

Improves learning and memory. Sleep helps the brain commit new information to memory.
Positive impacts on metabolism and weight. Getting enough sleep can aid in weight management by also helping you to have more energy for regular physical activity.
Increases safety and performance. Being well rested not only reduces your risk for injury, but can help to increase the quality of your performance at school, work, sports, and for many other activities.
Better mood. When you are more rested, you can enjoy doing more of the things you like to do such as spending time with friends, hobbies, and other activities. Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness.
Strengthens immune system. Getting good, quality sleep on a regular basis helps your body to repair from all the stressors it is exposed to, which also strengthens your immune system.
Reduces stress. A good night's sleep can help you relax by lowering your blood pressure and levels of stress hormones. It can also help you to cope better with future stressful life events.

How to Help You & your Teen Get Enough Sleep

Maintain a Regular Sleep Schedule: Go to bed and wake up at the same time each day, including weekends, to ensure adequate rest.
Avoid Oversleeping on Weekends: Sleeping in too late, especially on Sundays, can disrupt your ability to get back on a school schedule.
Turn Off Electronics Before Bed: Avoid stimulating activities like watching TV, playing video games, or browsing the internet, as these can make it harder to fall asleep.
Limit Caffeine and Stimulants: Avoid caffeine, smoking, alcohol, and drugs, as they can lead to sleep problems. Stay away from caffeinated food or medicine at least six hours before bedtime.
Create a Relaxing Bedtime Routine: Wind down before bed with calming activities like reading, light yoga, or preparing for the next day to signal to your body that it's time to rest.
Avoid Late Night Cramming: Before an exam, prioritize sleep over late-night studying. A good night’s rest will help with memory retention and performance.
Consider Reducing Extracurriculars: If activities are preventing a healthy sleep schedule, think about scaling back.
Mind Your Meals: Don’t go to bed hungry, but avoid large meals right before sleeping.
Optimize Your Sleep Environment: Make sure your bedroom is quiet, dark, and cool for optimal sleep.
Consult a Doctor if Needed: If your teen has trouble falling asleep, snores, or feels excessively sleepy during the day, contact a healthcare professional for advice.

Sleep Education Resources: Learn More

National Sleep Foundation: Teens and Sleep

Recommended Amount of Sleep for Pediatric Populations: A Consensus Statement of the American Academy of Sleep Medicine

National Healthy Sleep Awareness

American Academy of Pediatrics: School Start Times for Adolescents

Stanford Sleep and Dreams website

Chronic Lack of Sleep is Associated with Increased Sports Injuries in Adolescent Athletes (NCBI)

The Interplay Between Sleep and Emotion Regulation (NCBI)

How Blue Light Negatively Affects Sleep (Sleep Foundation)

Why Soda Impacts Your Zzzzs (Sleep Foundation)

Sweet Dream? How Sugar Impacts Your Sleep (Sleep.org)

The Prospective Association between Sleep Deprivation and Depression among Adolescents (NCBI)

"Wind Down" With These Relaxing Resources

10-Minute Meditation For Anxiety

Visual Meditation for Deep Sleep

Calming Breathing Exercises

Meditate: Deep Sleep Release

Another person's go-to technique might not be the one that works best for you! Explore Calm's Youtube Channel to learn what helps you relax & unwind: https://www.youtube.com/@calm

While there are many amazing categories on this channel, here are some suggestions on where to start:

Overcoming Stress & Anxiety
- If you find yourself with a busy/overthinking mind, or can't shake the uncomfortable tension in your body, check out these videos.
Calm Sleep Stories
- Start here if you are someone who normally likes to fall asleep with the TV on.
Meditation for Beginners
- Perfect for those who want to access the scientific benefits of meditation but not sure how to get started.
Mindfulness Tools with U.S. Surgeon General Dr. Vivek Murth
- In collaboration with Calm, U.S. Surgeon General Dr. Vivek Murthy, has developed a series to support people through real-life experiences and emotions. Themes include: easing holiday stress, combating loneliness, navigating hectic days, and dealing with negativity and uncertainty.