Learning to Love Bedtime

“Hello, energy!”

Did you know that how much sleep you get affects how much you are able to learn?

In fact, getting enough sleep helps both learning and memory.

In contrast, when you don't sleep well, your body is not able to function properly.

 

Why do I need sleep? 

Your body works hard throughout the day. School can be very tiring and really works your mind. That is why getting enough good sleep is so important! Your brain needs time to rest and refresh for the next day.

In addition, it is also proven to improve your focus, mood, behavior, and your ability to problem-solve and stay organized.

If you have ADHD, you may find it harder to fall and stay asleep. This is because you naturally have more energy, and your brain and body have a hard time settling down.

 

Why should I love bedtime?

I know having a bedtime may not seem so great right now, but give it a try! Going to bed at the same time every night will help your body know that it’s time to sleep.

Think about it. If you are going to bed at different times every night, your body has no way of knowing when it needs to prepare for sleep. But, if you set a schedule and stick to it, you will have an easier time not only falling asleep, but also getting deep sleep.

 

How do I improve my sleep?

 Set a schedule – Keep it the same each night!

o  When are you doing you doing your homework?

o  When are your activities?

o  Are you showering at night? When?

o  When will you start getting ready for bed?

o  What time will you go to sleep?

 Exercise

o  Physical activity is a nice break for your brain and will make you tired enough to fall asleep at night.

 Get ready for your next day the night before

o  Pick out what you’re going to wear

o  Put all of your school supplies and homework in your backpack

o  Plan out your morning…

§  What will you have for breakfast?

§  What time are you waking up?

 Stay away from electronics!

o  Reduce screen time as much as possible… especially before bed! It stimulates your mind and makes it even harder to fall asleep.

 Avoid sugary foods

o  They will keep you up late!

 Listen to calming music

o  Soothing music can help relax our bodies and minds, leading us to sleep.

o  Tip: I love listening to Kenny Loggins (look for the album, “Return to Pooh Corner”!). Whenever I can’t sleep, that really helps me. 

 Try relaxation techniques or meditations

o  Sometimes we need to push our bodies into the right direction ourselves!

o  Tip: Insight Timer and Relax Melodies are both great apps. If I’m ever really struggling, these have never failed to lead me to sleep.

 Read a good book!

o  Reading is one of my favorite things to do when I can’t sleep. Instead of looking at my phone, which could keep me awake for hours, I love to read until I get sleepy. So, pick a book you enjoy and get reading!

 

But, I’m too old for bedtime!

No one is too old for bedtime! I am 17 years old and I still try to go to bed at the same time every night.

Don’t think about it as an age-based thing. Think about how much energy your body and brain need to get through the day. Having a bedtime is actually the grown-up thing to do! But, it is up to you to make it happen.

So, if you ever have the option of staying up a little later and playing or heading to bed to get the 9-11 hours of sleep you need, I suggest you choose sleep. It will give you more energy to play and do well in school the next day!

 

Takeaway

What have we learned? Sleep can change your world if you let it. It all starts with you.

 

We would love to hear from you. Share your stories on how you sleep best.