Good sleep hygiene is essential for students. It boosts their memory, lowers their stress and helps them to concentrate on academic performance. The Centers for Disease Control and Prevention recommends 8-10 hours of sleep at night for teens and at least 7 hours for 18 and older. Seems like a tall order when students have so much packed into their day. But that is precisely why students need the proper amount of rest and you can help your student get the rest they need by putting a sleep routine into place.

  1. Set a regular bedtime, and a time to get up, and stick to it every day. This helps your student avoid something you may be familiar with: sleep inconsistency. That’s when they don’t get enough sleep during the week so they sleep all day on the weekends. A sleep study found that “greater sleep consistency [is] associated with better academic performance.”
  1. Establish a cut-off time for device and media use. Scrolling and posting are not relaxing activities and too much too close to bedtime can inhibit their ability to fall asleep. Let them know about a half an hour before getting ready for bed that it’s time to wrap up the screen time and consider removing devices from their bedroom overnight.
  1. The best bedtime starts with a relaxation period of about an hour. Encourage them to pursue offline interests that have a calming effect on them. It could be reading, journaling or doing some light yoga stretches. Maybe they are curious about meditation and measured breathing techniques. All are great choices for releasing the stress of their day.
  1. Their bedroom setting should be conducive to getting a good night’s sleep. Quiet and dark is best so make sure shades are drawn and consider sleep earbuds to smooth out any incendiary noises. A room fan can serve double duty as white noise machine and a temperature regulator. The most important thing is that they’re comfortable enough to fall and stay asleep.
  1. And even if after all of this they tell you they can’t fall asleep, have them try a simple self reflexology technique – wiggling their toes! The reflex for the brain is located in the toes so by wiggling them they can create a relaxation response that soothes their mind and helps them get to sleep.

Any system that helps your student get enough sleep is a good system. Talk with them, see what they need and be firm about logging off and winding down at bedtime. When they wake up rested, refreshed and ready for the day, they might even thank you.

Does this sound like you? Someone you know or someone you work with? We know supporting students can be a challenge and the RCNY teams of Academic and Executive Function Coaches are here to help. Whatever level of support your student needs our coaches work with them, and you, to provide the coping skills and tools and techniques needed to help your students get some rest. For more information have a confidential conversation with Cindy via phone at 631-921-4085 or reach her directly via email here.

Whatever stage of recovery you or a loved one are in, whatever level of support is needed, RCNY’s teams of Recovery and Mental Health Coaches are available to listen actively, without judgement, to help you to discover the positive coping skills that resonate with you and guide you through assessing your strengths and developing goals for next steps. The Recovery Coach NY honors all paths of recovery with years of experience and a vast array of resources that can support those in need find the way to the life of joy and purpose they deserve. We come with an empathetic ear and solution-oriented actions that can begin to bring the relief you and your loved one seek.

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