Now that you are well into the new school year and learning to balance your responsibilities as a student, it is important that you don't forget something very important: your sleep!
Many students think that staying up late and pulling all-nighters is the solution to getting all their work done and achieving good grades. But the truth is, getting enough sleep can actually help improve your grades, memory, and even your health in the long run.
Some ways sleep affects your school performance
Sleep helps strengthen your memory
Studies have shown that good quality sleep that is longer in duration and occurs consistently correlates with better grades (aka regular good sleep = better grades) (1). Getting good quality sleep will prevent you from being tired during the day while at school and will help you remain focused on what you are learning. After spending a day at school learning information, you want to make sure it becomes a memory, and it turns out that there are parts of your sleep cycle where information you learn during the day gets stored in your long-term memory.
Sleep improves your mood
In addition to strengthening our memory, getting enough sleep makes you less irritable (2). School is an environment for learning, but it is also a social environment where you spend time with your friends. In order to get the most out of your interactions, it's best for you to be in a good mood rather than to feel cranky from not getting enough sleep!
Sleep improves your health
When you don’t get enough sleep, your immune system can become weakened (3). This can lead to you getting sick more often, and possibly missing days of school which can negatively impact your academic performance. Getting regular quality sleep ensures that your body stays strong and healthy.
What should my goal sleep time be?
According to the Center for Disease Control and Prevention, students 6-12 years old should get 9-12 hours of sleep per night, while students 13-18 years old should get 8-10 hours of sleep per night (4).
Some tips on how to maintain a healthy sleep schedule
Set a goal time you would like to be in bed by. A consistent sleep time will help you structure the rest of your day so you can be in bed on time.
Prioritize doing your homework earlier in the day instead of waiting later in the evening.
Eat dinner at least 3 hours before you go to bed so you are not too full to sleep.
Limit screen time before bed.
Avoid afternoon naps.
Healthy sleeping habits are important for good school performance, positive health outcomes, and much more. In this school year, make it a goal to start and maintain a healthy sleep schedule. It will help you in the short and long term!
Author: Serah Sannoh
Medical Student, Lewis Katz School of Medicine at Temple University
Sources:
Okano, Kana, et al. “Sleep Quality, Duration, and Consistency Are Associated with Better Academic Performance in College Students.” Nature News, Nature Publishing Group, 1 Oct. 2019, www.nature.com/articles/s41539-019-0055-z#citeas
“Mood and Sleep.” Better Health Channel, Department of Health & Human Services, 5 Apr. 2017, www.betterhealth.vic.gov.au/health/healthyliving/Mood-and-sleep#:~:text=Studies%20show%20people%20who%20are,such%20as%20depression%20and%20anxiety
“Sleep & Immunity: Can a Lack of Sleep Make You Sick?” Sleep Foundation, 15 Aug. 2023, www.sleepfoundation.org/physical-health/how-sleep-affects-immunity
“About Sleep.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, www.cdc.gov/sleep/about/index.html. Accessed 10 Dec. 2024
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