Do you feel overwhelmed with the amount of homework you have? Do you have a lot of exams and assessments coming up? You may empathize, then, with the 75% of students in the US that don’t get the necessary amount of sleep per night, which is 8-10 hours (National Sleep Foundation).
Because of these statistics, we asked 20 AISB HS students about their sleeping habits, and the average amount of sleep they got per night was 6.7, which is quite good compared to a survey at a South Korean school that found that students sleep about 5.5 hours a night. However, 6.7 hours is still considered not enough.
“There are a number of things they [students] can do [to manage their sleeping schedule]. We know that drugs and alcohol will interrupt good sleep habits, or mental illness, anxiety, and stress can also interrupt healthy sleep habits,” says Oddny Bakke, one of the two HS counselors.
She adds that we should “try to avoid unhealthy things,” and that we should get the right amount of sleep in order to “get up and function optimally at school.”
Fear no more about the lack of sleep due to exams and assessments, because we’ve got you covered with The Bite‘s top 5 things that you can do to change your current sleeping schedule to a healthier, recommended one.
1. Brew some herbal tea
If you find yourself too stressed to sleep, go ahead and brew some herbal tea, preferably ginger, chamomile or lavender, since they are known for helping combat the lack of sleep. They work great for both children and adults, some students even swear by it! Lavender has a bonus point as it’s also great for healing any pain you might have, fever or even sickness. If you happen to catch a cold due to stress and lack of sleep, take a look at 3 home remedies you can make now.
Now, this is a classic tip, but it really does help tire your eyes and thus tires you. It is a very relaxing routine if you keep doing this every night, and studies have shown that it does reduce stress levels and helps you to become a much more creative person, as it helps you look at things from different perspectives.
So, if you have a book laying around waiting to be opened and read, try this tip for at least 10 minutes and see if you like it. If opening a thick and heavy book isn’t your thing, try Kindles. They are a compact device that keeps hundreds of volumes of books in one place, and its illuminated pages make it very easy on the eyes. Check out Maya T.’s top 5 books to read for some reading ideas.
3. Try meditation apps
“This app is designed to help you, along with their community of 35 million other users, say goodbye to insomnia and get a full night of sleep,” says MedicalNewsToday.com. Choose your preferred sounds, varying from nature sounds, to relaxing musical instruments. You can then create your own mixes and press play whenever you can’t seem to relax.
This app is on the more artistic side of relaxation. You get to pick an image and paint it however you want, use what colors you want, with no limits. Recolor provides their users with over 1,000 images to help you rest your mind and send you to a meditative and calm state. New pictures appear daily, so you don’t have to worry about painting the same picture over and over again.
Sleep Cycle tracks and analyzes your sleeping pattern. This also can make up for your alarm. Once you’ve chosen what time you want to wake up and how much sleep you want to get, this app will gently wake you up to ensure you wake up feeling rested.
If you find yourself unable to shut your brain off and think of something other than your assignments and exams, work on whatever’s stressing you. You know stress isn’t going to go away anytime soon (if none of these tips work), so try to think of your least favorite task, which is usually the most stressful one. Knowing the task is finished or just the fact that you worked on it will help you to sleep a lot more easily. But don’t forget, do not spend all night on it!!
5. Organize your time wisely!
This is by far one of the tips most students swear by. It won’t make you feel guilty for not finishing your assignments, because you followed your own program.
Find out more about task managing and organization on Kevin K.’s 5 ways to simplify task management.
How it works:
If you know you finish school at 3, think about your usual routine. Whether it takes 30 minutes to get home and 20 minutes to eat, make sure to take that into consideration when dividing your time. If you can’t work right after school, make sure to have a one hour break, and then choose what you want to work on. This method is all about your personal choices and your capability to focus after a long day of school.
Most students find themselves too busy to sleep because of their unfinished assignments, so this tip will hopefully help you to finish them in time.
If you want to be more organized and follow this tip, here is a link to some awesome printables.
If you follow these tips and apply them to your exam studying and day-to-day life, you will be on your way to an organized, healthy, relaxed and sleep-filled school life.