How to Get Enough Sleep for High School Students
High School is definitely long and difficult. This is especially true for students who don't get enough sleep. Did you know that teenagers need about 10 hours of sleep a night? Some can get away with only 8 hours, but most need 10 hours in order to stay healthy and alert.
Early to bed, early to rise!
Okay, so this tip may not be the one most of you are looking for. I know, you teenagers have to stay social and it's not cool to go to bed early. I understand, I really do. But, the earlier you go to bed, the more sleep you're going to get! Makes sense, right? If you wake up at 6am, a 9pm bedtime is optimal. That ensures at least 9 hours of sleep. Getting enough sleep is important. It will help retain information better and will help you be alert.
Stop studying late.
Have that test coming up? Perfect time for late night studying! Wrong. Staying up late to study is not optimal. Especially if you are already tired. More than likely, the information you are trying to memorize for tomorrow's big test is bouncing right off of your brain. Instead, study earlier in the evening, study on the bus on the way home, study wherever you can. Get enough sleep. You will do a lot better on the test. If you're body doesn't get enough sleep, it can not only be fatal to your test, but fatal to your health.
Proper Time Management
In junction with studying late, proper time management is essential for getting enough sleep during the night. Knowing how much you can accomplish during the day and giving yourself proper time to do them will allow you to finish all your tasks for the day before it gets too late at night.
Keeping a schedule can help with this. Make sure you study early if it's important and don't overload yourself with too much to do. Know your limits. Don't be afraid to put things off if it can be put off.
Before you go to bed the night before, put all your tasks for the next day in order of importance. In the morning, start with the most important tasks first and allow yourself to put off less important things for the next day.
Wind your body down.
Do not eat, drink, or exercise 3 hours before you have to go to bed. Doing this stimulates your heart, brain, and other muscles thus, will keep you up. Put your control skills in good use and try to avoid the temptation of a late night snack. You don't need those Doritos anyway!
Put down that laptop!
That's right. I said it. Don't update your Facebook one last time, don't watch that show to fall asleep to, don't fall asleep to playing on your iPhone. An hour before bedtime is when you should put down all the electronic devices and leave them be. Why? Because your body thinks that it's daytime with all that light so close to your face. Your body is trying to tell itself to stay alert. Instead, read a book, talk to your family, draw!
Keep to your bedtime routine.
If you don't have one, start one. Having a bedtime routine is awesome for getting to sleep faster. Remember, it takes 21 days to make a habit. Stick to the same routine every night. That means, starting at the same time, doing things in the exact order (or as close to as possible), and going to bed at the same time. By doing this, your body will start associating the order of these things with sleeping.
Keep this schedule even on weekends! Yes, weekends are supposed to be when you can stay up late. Keeping to your schedule will help your body get tired at the same time. Even on weekends. By doing this, your body will automatically get tired at a certain time and during the day, you'll feel energetic. That's not to say you can't stay up late sometimes. Life happens. Try not to make it a habit though. One night every once in a while won't hurt your schedule.
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