20 June 2019

The impact of sleep on academic achievement and mental wellbeing

Sleep has been highlighted as critical for the health and development of adolescents (Carkskadon, 2011 & Gregory & Sadeh, 2012). It is one of the most important ways to improve our physical and mental wellbeing and is as important to functioning as breathing, eating and drinking. 

Low sleep durations have been linked with compromised functioning in adolescents, including lower school performance and higher levels of depression (Feinberg, 2013 & Matricciani et al., 2013). Research has displayed that sleep is an important factor in building our resilience to deal with the demands of all aspects of our lives. It is a process which allows our brains to process information and consolidate memories which in turn, assists with learning, improves concentration and problem solving. So how can we support adolescents to adopt healthy sleeping habits in order to provide them with the best foundations for academic achievement? 

There are many self-help techniques to improve sleep, here are our top recommendations for supporting healthy sleeping habits in adolescents:

 

Have a regular bedtime

Encouraging teens into a regular bedtime routine is one of the best ways to help them sleep well. Going to bed and waking up at the same time every day encourages the body into a regular sleep pattern.  

Create the right space

It is important that bedrooms are comfortable spaces, suitable for sleeping. A cool room with enough blankets to stay warm is usually best.

Bed is for sleeping

Remember that beds are for sleeping! Avoid allowing the bed to be used for anything other than sleeping, this will allow the body to learn to associate bed with sleep.

Go outside and get active

Regular exercise can help with sleep, although avoid any strenuous exercise 4 hours before bedtime.

Avoid caffeine

Avoid consumption of caffeine 4 hours prior to going to bed, stimulant properties will interfere with the ability to go to sleep. 

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The above tips are self-help strategies that you can use to improve your sleep. If you that you require additional support please contact your GP or a mental health professional.

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