Have you ever woken up in the morning feeling more tired than before you went to sleep? Well, you’re not alone. For busy secondary students (and teachers), The Bite has prepared some tips to help you sleep better at night.

1. Maintain a consistent sleep schedule

AISB Counselor and Clinical Psychologist Michaela Young states that establishing a sleep routine is beneficial for a good night’s sleep. Choose a specific time to go to bed, stick to the plan, and try not to deviate by more than an hour on the weekends.

2. Limit (or stop using) technology an hour before going to sleep

According to Samsung, the “blue light” which comes from screens slows down your body’s production of melatonin, a hormone that regulates sleep. Charging your phone out of your reach can help decrease the temptation to check it late at night.

3. Reduce your caffeine consumption

Healthline states that caffeine disrupts the receptors from binding with Adenosine, a neurotransmitter that makes us feel sleepy. Try not to consume too much coffee, tea, energy drinks, soda, or dark chocolate throughout the day, especially four to six hours before going to sleep.

4. Use your bed only for sleeping

According to the National Heart, Lung and Blood Institute (NHLBI), associating your bed with things other than sleep makes it harder for you to fall asleep. Instead of doing homework or watching Netflix on your bed, find yourself other places to do these activities.

5. Get some exercise

The NHLBI reports that regularly engaging in physical activity or even taking a brief walk outside can help with getting a better night’s sleep. The Centers for Disease Control recommends that adolescents do at least 60 minutes of physical activity every day. This includes walking, cycling, dancing, or any sport of your preference.

Young says sleep is “the time when the body has a chance to physically recover and grow.” During our sleep, the brain resets and makes new neural connections, resulting in improved mood, appetite, concentration, ability to learn new information.

Young adds that insufficient sleep is “associated with a number of mental and physical health problems, particularly in adolescents,” and further recommends that students have at least 7 hours of sleep every day.

The Bite encourages readers to take care of themselves and make sure they get enough sleep! Comment below if you have any more tips!