This blog is from one of COBIS' Supporting Associates. Written by Ilia Lindsay, Child and Family Psychologist and the Psychology Lead at Komodo. 

As a student or a teacher in the education system, you're constantly juggling multiple responsibilities: planning, attending classes, learning and retaining new information, and navigating relationships and social interactions.  Amidst this chaotic schedule, what if there was something we could do everyday that would support and enhance our ability to concentrate, to learn, to build relationships and regulate emotions.

What if this was something we all had access to every day.

What if I told you this powerful “something” is sleep.

Yes, sleep. Sleep is one of the single most powerful processes we can give our physical and mental health every day to improve our quality of life and wellbeing. Sleep is our secret superpower. It is a cornerstone of wellbeing.

According to the American Academy of Sleep Medicine’s expert panel, an adolescent (12-18 years) should aim to get 8-10 hours of sleep each night whilst adults (19-64 years) should aim for 7-9 hours of sleep. However, research shows us that many of us are not reaching this standard, with one study finding that 72% of its participants were getting less than 8 hours sleep. We know that some of the main barriers to good sleep are; excessive device use and screen exposure in evenings, irregular sleep schedules and poor nutritional choices prior to bedtime such as caffeine intake. Unfortunately, the research also shows us that if left unchecked poor sleep can lead to an increased vulnerability to mental and physical health difficulties.

We know how important sleep is and yet it continues to be elusive for students, parents and teachers alike.

Researchers have explored a variety of factors to work out to enhance good sleep (both quality and quantity).  We call this sleep hygiene. The basic concept of sleep hygiene is that there are environmental factors that we can manipulate which will optimise our sleep - by optimise we mean making sure you get enough and the right type of sleep.  Sleep is made up of different stages from light sleep to rapid eye movement (REM) to non-REM deep sleep. The different stages are responsible for different restorative processes hence why both are important.

Everyone will have different sleep hygiene preferences and practices. Exploring sleep hygiene is a personal journey, and it may take time to find what works best for you. Be patient, stay consistent, and make adjustments as needed.

To get you started, here are five tips for sleep hygiene.

1. Create a 24-hour routine

The circadian rhythm is a natural, internal process that regulates our sleep-wake cycle and repeats roughly every 24 hours. It signals our body to be awake and alert during the daytime and promotes sleepiness and restorative sleep during the night. One of the best ways to enhance sleep is to train your body to sleep by going to bed and getting up around the same time each day. Creating a regular rhythm helps your body to regulate and synchronize hormone production which helps ensure we get the restful sleep (and quick sleep onset) our bodies need for optimal functioning.

2. Create a pre-bed routine

Developing a relaxing routine before bed to signal your body that it's time to unwind. Engage in activities that promote relaxation and help transition your mind and body into a state of calm, making it easier to fall asleep. You may want to experiment with things such as

• Reading a book
• Having a warm bath or shower
• Practicing Mindfulness
• Gratitude reflection
• Regulating your senses

3. Avoid caffeine 

Caffeine is a stimulant so by definition speeds up the messages between the brain and body making you feel more alert and awake which is not conducive to sleep onset.

4. Avoid device use

Exposure to device blue light suppresses the release of melatonin, a hormone that influences sleep onset. Even dim light can interfere with melatonin release. Establish a "screen curfew" at least an hour before bed to allow your mind to relax.
 

5. Sleep space

It is very important that your sleeping space and bedroom is comfortable for sleeping. You may want to consider your preferences for:

• temperature of your room
• scents and smells
• amount of light/darkness
• sounds or silence
• physical comforts such as pillows and blankets

By embracing good sleep hygiene practices, we can create a solid foundation for our overall well-being and more specifically for students, a foundation for academic success and socio-emotional development. Prioritizing sleep may seem challenging amidst a fast paced world, but the rewards are worth the effort. Quality sleep is not a luxury but a necessity for our wellbeing and ability to reach our potential each day.

Sleep is something that we each have access to daily so, what is stopping you from making the most of your sleep superpower today?