Sleep
Why Students Need Rest to Learn
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Sleep is not just "rest time" - it's when the brain does some of its most important work for learning. During sleep, the brain moves information from short-term memory (information you can hold in your mind for a few seconds or minutes, like a phone number you just heard) to long-term memory (information stored for hours, days, or years, like your address or how to ride a bike). Sleep also helps strengthen connections between brain cells and allows the brain to clear out metabolic byproducts that accumulate during waking hours.
What Happens During Sleep:
The brain replays and strengthens memories from the day
Important information gets moved from temporary storage to long-term storage
The brain's cleaning system becomes more active, clearing out cellular waste
Growth hormones are released to help physical and brain development
Research Findings:
Students who get adequate sleep perform better on tests and have better grades
Sleep-deprived students have more trouble with attention, memory, and decision-making
Even losing one hour of sleep can affect academic performance
Teenagers naturally stay up later and sleep later due to biological changes, but early school start times work against this natural pattern
How much sleep do students need?
How much sleep do students need?
Research shows clear guidelines for sleep needs by age. According to the Canadian Paediatric Society:
Ages 3-5: 10-13 hours per day
Ages 6-12: 9-12 hours per night
Ages 13-18: 8-10 hours per night
Most students don't get enough sleep. Studies show that about 70% of high school students get less than 8 hours of sleep on school nights, which is below what they need for optimal learning and health.
Sleep hygiene: What does the research actually say?
Sleep hygiene: What does the research actually say?
Sleep hygiene refers to habits and behaviors that are supposed to help you sleep better. While these tips are widely given, recent research shows that many common sleep advice may not actually help. A large study tested 35 different sleep habits and found that only 18 actually helped sleep quality - meaning almost half of commonly recommended practices didn't make a difference.
What Actually Works (Strong Research Support):
Same sleep schedule: Going to bed and waking up at the same time every day and sleeping for the same amount of time each night - this was the most important thing
Managing worry and stress: Not worrying about sleep during the day or night, avoiding stressful talks before bed, having time to relax
Basic body needs: Not going to bed hungry or thirsty, getting sunlight during the day
Comfortable sleeping space: Having a comfortable mattress and pillows, good air flow in the room
What Shows Mixed Results:
Blue light blocking glasses: Some studies found that wearing special orange or amber glasses in the evening helped sleep a little, but other studies found no effect. The research is inconsistent and most studies were very small.
Exercise timing: Some research shows small benefits, but effects are small and timing advice varies.
Room temperature and darkness: Recent research found these specific conditions did NOT significantly affect sleep quality.
What Doesn't Actually Help (Surprising Findings): Many commonly recommended practices showed no relationship to better sleep, including:
Blue light from screens: Research shows mixed results - some people think using phones or tablets before bed hurts sleep, but many studies found it didn't actually make people sleep worse.
When you have caffeine: While having too much caffeine can affect sleep, the research didn't find that specific timing (like "no caffeine after 2 PM") actually helped people sleep better.
Using the bed only for sleep (not for watching TV or having screen time)
Avoiding TV or music while falling asleep
Controlling room noise levels to specific amounts
Your Beliefs Matter Too: The research found that what you believe about sleep habits can be just as important as the habits themselves. If you strongly believe that a behavior will hurt your sleep, it's more likely to actually affect your sleep quality.
What are some practical tips for better sleep?
What are some practical tips for better sleep?
For Families:
Focus on the basics: same bedtimes and wake times, even on weekends
Remove phones, tablets, and TVs from bedrooms
Help students manage stress and worry, especially about sleep itself
Make sure students aren't going to bed hungry
Encourage some sunlight exposure during the day
For Schools:
Consider later start times for teenagers
Educate students about the importance of sleep for learning
Avoid scheduling major tests or assignments right after weekends or holidays when sleep schedules may be disrupted
Resources
Resources
Sleep Handout
An accessible text only version of the sleep handout can be found here:
References:
Canadian Paediatric Society. (2023). Healthy sleep for your baby and child. Retrieved from https://caringforkids.cps.ca/handouts/healthy-living/healthy_sleep_for_your_baby_and_child
Canadian Society for Exercise Physiology. (2016). Canadian 24-Hour Movement Guidelines for Children and Youth: An Integration of Physical Activity, Sedentary Behaviour, and Sleep. Retrieved from https://csepguidelines.ca/guidelines/children-youth/
Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., ... & Hillard, P. J. A. (2015). National Sleep Foundation's sleep time duration recommendations: methodology and results summary. Sleep Health, 1(1), 40-43.
Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews, 22, 23-36.
McAlpine, T., Mullan, B., & Clarke, P. J. F. (2023). Re-considering the role of sleep hygiene behaviours in sleep: Associations between sleep hygiene, perceptions and sleep. International Journal of Behavioral Medicine, 31, 345-358.
Owens, J., Belon, K., & Moss, P. (2010). Impact of delaying school start time on adolescent sleep, mood, and behavior. Archives of Pediatrics & Adolescent Medicine, 164(7), 608-614.
Silvani, M. I., Werder, R., & Perret, C. (2022). The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review. Frontiers in Physiology, 13, 943108.
Tähkämö, L., Partonen, T., & Pesonen, A. K. (2019). Systematic review of light exposure impact on human circadian rhythm. Chronobiology International, 36(2), 151-170.
Taras, H., & Potts‐Datema, W. (2005). Sleep and student performance at school. Journal of School Health, 75(7), 248-254.
Walker, M. (2017). Why we sleep: Unlocking the power of sleep and dreams. Scribner.
Wheaton, A. G., Chapman, D. P., & Croft, J. B. (2016). School start times, sleep, academic performance, and attendance in 7,730 US adolescents. Sleep Health, 2(4), 259-265.
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