Seven sleep tips for students

• Get enough sleep, and get it when you need it. Even mild sleepiness can hurt your performance—whether it’s school exams or playing sports or video games.

• Keep consistency in mind: Establish a regular bedtime and wake-time schedule, and maintain it during weekends and vacations.

• Learn how much sleep you need to function at your best. You should awaken refreshed, not tired. Most adolescents need between 8.5 and 9.25 hours of sleep each night.

• Get into bright light as soon as possible in the morning, but avoid it in the evening. The light helps to signal to the brain when it should wake and when it should prepare to sleep.

• After lunch, stay away from coffee, colas with caffeine, and nicotine, which are all stimulants.

• Relax before going to bed. Avoid heavy reading, studying, and computer games within one hour of going to bed. Don’t fall asleep with the television on—flickering light and stimulating content can inhibit restful sleep. Plan time to “chill out” before going to sleep.

  Source: National Sleep Foundation