Tips to Improve Sleep

As high school students try to juggle jobs, schoolwork, and extracurricular activities, sleep seems non-existent. According to Healthline, 73% of high schoolers don’t get a healthy dose of shut eye. And although organization and time management play a role in getting work done faster to provide time to sleep, sometimes getting a good eight hours won’t be possible. However, it can be possible to make sure in the little time students have to sleep, they sleep well. By implementing the following into their night routine, they can have a restful night.

Reduce Blue Light

Students use every available digital device, which all play a role in their sleep deprivation. Electronics emit blue light, a light that tricks the brain into thinking that it should still be daytime. While completely shutting off 2 hours before going to bed may not be realistic for a high schooler trying to finish homework, using apps to reduce blue light will improve sleep and make waking up easier. While using apps, getting a pair of glasses can help reduce straining.

To improve sleep, reduce exposure to blue light. Photo by Avery LeMay

Establish a Sleep Routine

High school students’ lives can be unpredictable, with schedules changing rapidly, causing irregular sleeping times. According to Nationwide Children’s organization, sleeping and waking up at different times disrupts the body’s circadian rhythm and levels of melatonin. Establishing a set time to go to bed and wake up allows for better sleep.

Limit Caffeine Intake

Coffee can be described as a teen’s best friend. Who doesn’t love a delicious drink that gives them a jolt of energy? Caffeine has many health benefits, but drinking it later than 3-4pm has consequences. For one, the extra boost keeps the body naturally awake when it should be asleep. Any time a craving for coffee arises late at night, stick to decaf.

Reduce Naps

After a long, hard day at school, taking a nap might be the first thing on everyone’s mind. Naps don’t influence one’s sleep if it remains short and sweet. Healthline notes, “Sleeping in the daytime can confuse your internal clock, meaning that you may struggle to sleep at night.” Sticking to 30 minute power naps can improve brain function, but anything over that can have harmful repercussions to sleep.

To increase performance and energy, students need to get excellent-quality sleep, even if the amount of sleep doesn’t meet the requirements. Starting a sleep routine with a limited amount of blue light and only brief naps will let the brain know that daytime will be over soon. Sleep could be better and waking up could be easier, even with the hardships of being a high school student.