Why Great Sleep is Key For Good Grades

As parents ourselves, we’ve been there, those teenage eye-rolls when you suggest your older child get to bed earlier. But, for many families with teenagers, revision is underway, with mocks and finals just around the corner. Exam pressure is a recipe for stressed, snappy, sleep-deprived teenagers, so now is the perfect time to support them with improvements to their sleep schedule; they’ll thank you for it on Results Day!

Exams are a stressful time for schoolchildren and teenagers. They may feel pressure to perform well and worry about their future. This stress can lead to several problems, including anxiety and difficulty in sleeping.

Why good sleep is so critical to teenagers

Teenagers need between 8-10 hours of sleep for several reasons, mostly related to their development, physically, mentally, and emotionally.

Here are some key factors:

1. Growth and Development: During sleep, the body releases growth hormones, which are essential for physical growth and the development of muscle and bone. This is especially important during the teenage years when the body matures rapidly.
2. Brain Development: Teenagers’ brains are still developing, particularly areas responsible for decision-making, impulse control, and emotional regulation. Sleep plays a big role in consolidating memories and improving cognitive function, which is crucial for learning and academic performance.
3. Mood Regulation: Sleep helps regulate mood and emotional stability. A lack of sleep can make teens more prone to stress, anxiety, and even depression. Teenagers are already dealing with a lot of emotional and hormonal changes, and adequate sleep helps manage that.
4. Physical Health: Regular sleep deprivation can lead to a number of health problems like weakened immune function (all those coughs and colds), obesity, high blood pressure, and a higher risk for diabetes. Sleep enables the body to repair and restore itself.
5. Energy Levels: Sleep directly affects how energetic and focused someone feels during the day. Teenagers who get enough sleep are likely to be more productive, less fatigued, and have better concentration.
6. Circadian Rhythms: Teenagers’ internal clocks are naturally programmed to stay up later and sleep in later. This shift in circadian rhythms can make it harder for them to fall asleep early and wake up early for school. When they don’t get enough sleep, it can throw off their balance and lead to sleep deprivation.

So, in short, teens need ample sleep to support all aspects of their physical, cognitive, and emotional growth, for their overall well-being – particularly with the added stress and pressure of exams.

There are several things that parents can do to help their children cope with exam stress and achieve the 8-10 hours of sleep that they need daily.  These include:

• Establish a regular weekday sleep schedule and stick to it as much as possible. This will help regulate the body’s natural sleep-wake cycle, which in turn will help with more effective study time.

• At weekends, discourage regular lie-ins. Late starts will disrupt the good sleep pattern achieved during the week, leading to lethargy and trouble sleeping at a sensible time.

• Create a relaxing bedtime routine. This could include taking a warm bath, reading a book, or listening to calming music. Avoid watching TV or using electronic devices in the hour before bed. The blue light emitted from these devices can interfere with sleep.
• Create a relaxing bedroom environment for better sleep. Dark, quiet and cool conditions are ideal for sleep. If possible, keep tempting devices such as phones out of the bedroom.
• Avoid sugar and caffeine and before bed. These substances can interfere with sleep.
• Avoid late night cramming. Try to discourage late night revision sessions prior to exams.  Sleep deprivation not only reduces the ability to work well but it also exacerbates stress and anxiety.

Parents can play a crucial role in supporting children through exam stress and sleep difficulties. If your teen is having trouble sleeping, talk to them about it. You may be able to help them identify any stressors contributing to their sleep problems.  Encouraging open communication can help parents identify any underlying issues and provide appropriate guidance and reassurance.

By following these tips, you can help your child better cope with exam stress and get a good night’s sleep. This will set them up to achieve their very best in their exams.

Support from our trained sleep experts

If you are struggling with sleep, please contact us; at Sweet Dreams Sleep Coaching, we cover all age groups of the family to solve sleep issues and encourage a consistent good night’s rest.