How to get my Sleeping Schedule Back on Track for School?

For many students, summer break is filled with activities, traveling or work, and can often lead to staying up late which affects their sleep schedules. This becomes more prominent once school starts again, causing insufficient sleep.

If your sleep schedule has drifted off course, gradually adjust it by going to bed 15-30 minutes earlier each night until you reach your desired bedtime. Avoid napping during the day and try to get plenty of natural light during the day, especially in the morning, to help reset your internal clock. The earlier sleep schedules are adjusted, the better as persistent sleep deprivation has shown impaired cognitive functions for children across the board. Poor memory and problem-solving abilities can lead to lowered academic performance as well as social and behavorial problems.

Ideal Sleep Schedule for Students

How much sleep do students need?

Students need varying amounts of sleep depending on their age. According to the American Academy of Sleep Medicine, school-aged children from 6-12 years old should sleep 9-12 hours while teenagers aged 13-18 years should aim for 8-10 hours of sleep per night. College students, typically young adults, should aim for around 7-9 hours of sleep each night.

What is the best time to sleep for students?

The best time for students to go to sleep largely depends on their wake-up time, ensuring they achieve the recommended hours of sleep. For high school students who often have early start times, going to bed by 10:00-11:00 PM is ideal. This allows them to wake up around 6:00-7:00 AM while still getting enough sleep.

What is a perfect sleep schedule for a teen?

A perfect sleep schedule for a teen would involve a consistent bedtime and wake-up time, even on weekends. For example, if a teen needs to wake up at 6:30 AM for school, they should aim to be asleep by 10:00 PM to get 8.5 hours of sleep. Keeping a regular schedule helps regulate their circadian rhythm, making it easier to fall asleep and wake up each morning for classes.

What is the best sleep schedule to have in college?

In college, a consistent sleep schedule may be more complex. Prioritize to maintain 7-9 hours of sleep per night, and align your class schedule and lifestyle around achieving proper rest. For instance, if your first class is at 9:00 AM, try to be in bed by midnight, allowing for 8 hours of sleep. It's important to stay consistent, even if your class schedule varies from day to day, by not shifting your sleep times drastically on weekends.

Sleep Duration for Students

How many hours of sleep do high schoolers get?

Unfortunately, many high schoolers do not get enough sleep. Studies show that over 70% of high school students do not achieve the recommended 8-10 hours of sleep per night. Most report getting only around 6-7 hours, which is insufficient for their age group.

How to get enough sleep in high school?

To get enough sleep in high school, students should prioritize sleep by creating a regular bedtime routine, avoiding caffeine and screens before bed, and making their sleep environment comfortable. Time management is key; finishing homework earlier and minimizing distractions can help ensure there’s enough time for a full night’s rest.

How many hours of sleep do college students get?

College students are overwhelmingly not getting enough sleep. Over the course of a semester, between 70-96% of college students sleep fewer than 8 hours. In fact, sleep deprivation amongst college students is so severe, 60% met the clinical criteria for poor sleep.

Is a 6-hour sleep enough for a student?

No, 6 hours of sleep is not enough for most students. Regularly getting less than the recommended amount of sleep can impair cognitive function, memory, and mood. It also increases the risk of long-term health issues like obesity and depression.

Sleep Challenges for Students

How to get a good sleep schedule?

Establishing a good sleep schedule requires consistency. Go to bed and wake up at the same time every day, even on weekends. Create a relaxing pre-sleep routine, like reading or taking a warm bath, to signal to your body that it’s time to wind down. Avoid heavy meals, caffeine, and screen time before bed, as they can interfere with your ability to fall asleep.

How to balance school and being a night owl?

Balancing school while being a night owl can be challenging, but it’s possible with careful planning. Try to schedule classes and study sessions for later in the day when you’re more alert. However, it’s also crucial to gradually shift your sleep schedule earlier, as school demands often require early wake times. To encourage your body to sleep, reduce evening screen time, utilize blackout curtains and earplugs to block out city noise and practice relaxing techniques before bed.

It’s the middle of the night and I can't sleep on a school night. What do I do?

If you find yourself unable to sleep at say, 3 am, the best approach is to get out of bed and engage in a relaxing activity, such as reading a book or listening to calming music, until you feel sleepy. Your bed should be associated with sleep and engaging in wakefulness activities can keep our bodies from falling asleep while in bed. Avoid checking the clock repeatedly or stressing about the lack of sleep, as this can make it harder to fall asleep.

Though difficult, it’s possible to maintain a healthy sleep schedule in college, but it requires discipline and planning. Prioritize sleep as much as your studies, and try to schedule your classes and activities at times that align with your natural sleep patterns. Create a sleep-friendly environment such as with Rest’s Evercool bedding and sheet sets, and avoid late-night cramming sessions as much as possible.

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