Eight hours of sleep is not only critical to a healthy lifestyle, it leads to better grades and memory! Students with sleep deprivation are less likely to perform well in school and in social interactions. Unfortunately, many adults and students alike view a full eight hours of sleep as a colossal distraction and waste of time. This creates a habit of going to bed late, waking up too early, or being unable to have a sufficient and successful full night’s rest. When you prioritize your sleep, you prioritize your overall well-being. As students age, they’re less likely to sleep the full eight hours and studies have found that to be impacting their grades and academic performance.
Curious about how a full night’s sleep helps lead to better grades for students? Read on for everything you need to know.
Sleep and School Hours
A Science Advances study from the University of Washington and Salk Institute for Biological Studies found that teenage students at two Seattle-based high schools had more hours of shut-eye on school nights after later school start times. In fact, the median increased by around 35 minutes of rest per night. Overall, their sleep hours increased from approximately just under seven hours to almost a full eight hours. Unfortunately, not all American school systems have implemented a later start time for school hours. Traditional school systems prefer to follow and maintain the standard schedules to ensure students, parents, and teachers know what to expect. With this in mind, students should figure out how to prioritize a full eight hours of rest on school nights. That starts with understanding the sleep and learning process.
Understanding the Sleep and Learning Process
Both the quality and quantity of an individual’s sleep have a profound impact on their learning processes and memory. According to Harvard Medical School, a healthy amount of rest helps improve learning and memory in two important ways. The first is that a person with sleep deprivation is unable to concentrate and therefore, unable to learn optimally. Secondly, a lack of sleep hinders a person’s memory and the process of retaining information. A 2017 study conducted by the University of Arizona found that adequate sleep improves memory recall in young children, especially preschoolers. Children who take naps more often throughout the day or rest restfully throughout the night were more likely to retain any information they learned post-nap and even into the following day.
When a young learner is deprived of adequate sleep, their neurons no longer function effectively and they begin to lose access to information. Low-quality rest or sleep deprivation affects mood, learning performance, the heart, and the brain. Here’s how children can aim for eight hours of slumber every night:
Sleep Tips For Children
- Develop A Routine: Setting a consistent bedtime routine for children is crucial to ensure their mind and body is prepared for sleep. They are able to settle down, relax and adapt to the schedule. Parents can determine the bedtime for their child; however, there should be activities prior to preparing them for their bedtime. A 20-minute pre-bedtime routine that consists of soothing activities such as brushing teeth, putting PJs on, a relaxing bath, and reading allows children to comfortably settle into the night. A routine presents children with a sense of comfort and familiarity to ensure they relax.
- Shut Off Technology: Electronic screens emit a blue light which can negatively impact a person’s ability to fall asleep. In fact, blue light exposure causes a shift in the circadian rhythm and suppresses melatonin. Instead of blue light, use dim red lights as night lights prior to sleep. Red lights are far less likely to impact the circadian rhythm and hinder melatonin. In addition, avoid looking directly at bright electronic screens at least three hours prior to sleeping.
- Create a Comfortable Environment: Without a comfortable room environment for children to sleep in, they’ll be more likely to toss and turn at night. Optimizing the bedroom is an integral part of the rest process to prevent distractions. Keep your child’s room at room temperature of around 65 degrees to allow their body and brain to cool down and relax.
When a young learner has a full eight-hours of sleep, their brain and body are in optimal condition to learn. GradePower Learning further enriches their development with a specialized curriculum to help children become more confident with their learning abilities. Access your child’s full, incredible potential with our engaging programs today!
