Maintaining a healthy sleep schedule while balancing multiple priorities is not easy. From extracurricular activities, working at a job, studying for upcoming exams, doing homework on time and volunteering, high school students may struggle to get the sleep they need.
To help fix this issue, follow this guide to achieve the recommended eight hours of sleep needed for teenagers.
The most important part of maintaining eight hours of sleep is to establish a consistent routine. Going to bed and waking up at the same time every day allows for the regulation of the circadian rhythm, which is the body’s natural internal clock which regulates bodily functions. This leads to improved health such as increased mood, cognitive functions and alertness.
To prepare prior to resting, avoid screens, stimulants and naps.
The blue light released from screens can suppress melatonin, the hormone that helps with sleep. Stimulants, such as coffee, block the effects of adenosine, a natural chemical which promotes sleepiness. Naps, although temporarily replenishing, reduce the body’s natural sleep drive, making it harder to fall asleep later.
Another way to ensure better sleep is to create sleep-friendly environments. The recommended setting for a restful sleep is dark, cool and quiet bedrooms.
In addition, exercising during the day allows for falling asleep to be easier because it regulates the body’s natural sleep-wake cycle, increases the production of melatonin and reduces stress.
Tiring the body out through exercise promotes deeper, restorative sleep that remains throughout the night.
A difficult aspect of getting enough sleep is managing priorities to ensure time for sufficient sleep. Due to this struggle, time management is crucial. Managing time allows for time to relax before bed. Instead of waiting until the last minute to complete homework or study for an upcoming exam, plan in advance.
Setting aside time to complete schoolwork and activities can allow for more time dedicated to sleep. In addition, getting enough sleep is vital for better performance and coping with stress.
According to a blog from the Harvard Summer School, students who prioritize sleep are able to cope with the stress that comes with being an active student more healthily.
