Life is hectic. Juggling study and social demands on your time can be stressful, affecting your sleep. 
Getting enough sleep makes a big difference to your energy and concentration levels … and therefore what you achieve with your study time. This is especially important during exams. 
“Our tutors see a big difference in students according to whether they are sleeping well or badly,” says Atish Mehta of Tutortoo Potters Bar. “From 11+ to GSCE and A level tutoring, our students learn more easily and achieve better results if they have enough sleep.” 
How much sleep is enough? 
National Sleep Foundation guidelines advise that healthy adults need between seven and nine hours of sleep per night. This is roughly the same for teenagers with younger children needing more sleep. 
Here are eight tips to help you get better quality sleep and feel more refreshed: 
1. Remember your routine. As you go to bed, you’ll need time to brush your teeth, set your alarm et. So … if you’d like to be in bed by 10pm, remember to allow time before this to get ready for bed. 
2. Make time for sleep. Think about what time you need to get up in the morning. From that time, count back to decide what time you should go to bed to give you enough sleep (adding the time needed for your routine – see above). 
3. Avoid eating late and eating anything too fatty or too starchy as you’re giving your body a lot of work to do overnight. Try to have your main meal before 7pm – eat a smaller snack later on if you’re hungry. 
4. If you dream very easily about things that you watched on TV in the evening, keep your viewing choices light! 
5. Avoid caffeinated drinks and high sugar foods before going to bed as they’re stimulants, keeping you awake. Bear in mind that caffeine in lurking in many foods and drinks other than coffee, such as tea, chocolate, fizzy drinks and especially energy drinks. 
6. Avoid blue light, so any sort of screen, before bedtime. Yes, we’re suggesting that you don't use your smartphone or tablet in bed! 
7. Exercising during the day, especially out in daylight, can be a real help to get a good night’s sleep. 
8. Try to avoid daytime naps if you can. If you can't resist, limit your daytime sleep to 30 minutes so you are more likely to sleep well the following night. 
Good luck! Which tips work for you? 
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