Quality Sleep: The Best Thing for Students & Adults

Everything in our lives, including education, work and home life have been impacted by Covid 19.  Students & adults have experienced less outdoor time and a significant increase in their screen time.  This can lead to issues such as a decrease in energy used throughout the day and obtaining less natural Vitamin D.  Both these things can cause mental “roadblocks” when studying or working and an inability to get a good night’s sleep.

Tips to help promote quality sleep 

• Keep a consistent sleep schedule throughout the school & work week.
• Eat healthy foods throughout the day.  Provide protein paired with small amounts of carbs in the evening to promote sleep inducing amino acids. Avoid processed sugar, caffeine and nicotine later in the day.
• Create a comfortable environment including the correct sized mattress for growing youth and a room dark enough without computer screens or TVs on at night.
• Encourage exercise throughout the day to maintain muscles, provide the body energy and give everyone a break from sedentary screen time. Even in cloudy or winter weather, get outside as much as possible to increase Vitamin D exposure.  Not getting enough sunlight early in the day can cause disrupted sleep.
• Avoid naps during the day.  Students may feel sleepy due to boredom or stress, but this makes it harder to sleep at night.
• Make time to talk as a family about what’s going on in the world and your immediate environment.  Discuss feelings and things that might be causing external and internal stress.  Listen to young people and respect their feelings, fears and frustrations.  Everyone can brainstorm solutions and ways to lessen stress and increase positive feelings and experiences. Look for ways to laugh, create, be silly, and do fun things.

Two resources for additional information:

American Medical Association https://www.ama-assn.org/delivering-care/public-health/6-lifestyle-changes-doctors-wish-patients-would-make

Back to School Sleep Tips during Covid

https://myslumberyard.com/blog/back-to-school-bedtime-during-covid/