Adequate sleep is significant to student’s overall health and well-being. Students, especially adolescents, should get the proper amount of sleep at night to help stay focused, improve concentration, and improve academic performance.
Many health problems such as mental health, obesity, and diabetes are associated with inadequate sleep according to the Centers for Disease Control (CDC). Children and adolescents not getting enough sleep are more likely to have attention and behavior problems, which may lead to poor academic performance.
Here are some tips to for a good night sleep:
• Avoid exercising 4-6 hours before bed time.
• Avoid caffeine consumption 4 hours before bed time.
• Develop sleep rituals. Parents should model and encourage habits that help promote good sleep. Setting a regular bedtime and rise time, including on weekends, is recommended for everyone—children, adolescents, and adults alike. Adolescents with parent-set bedtimes usually get more sleep than those whose parents do not set bedtimes.
• Make sure your bed and bedroom are quiet and comfortable. Dim lighting. Adolescents who are exposed to more light (such as room lighting or from electronics) in the evening are less likely to get enough sleep.
• Implement a media curfew. Technology use (computers, video gaming, or mobile phones) may also contribute to late bedtimes. Parents should consider banning technology use after a certain time or removing these technologies from the bedroom.