Counseling Department
Bethel Virtual Academy
Sleep
Sleep plays a vital role in good health! Getting enough quality sleep can help protect your mental health, physical health, quality of life, and safety.
Did you Know
The way you feel while you're awake depends in part on what happens while you're sleeping!
During sleep, your body is working to support healthy brain function and maintain your physical health. Sleep also helps support growth and development. The damage from not getting enough sleep can be instant or it can harm you over time. For example, not getting enough sleep over a long period of time can raise your risk for some health problems such as heart disease or high blood pressure. It also affects how well you think, react, work, learn, and get along with others.
Why is Sleep Important?
Sleep & it's impact on:
Sleep helps your brain work properly. While you're sleeping, your brain is preparing for the next day. It's forming new pathways to help you learn and remember information.
Studies show that a good night's sleep improves learning. Whether you're learning math, how to play the piano, how to perfect your golf swing, or how to drive a car, sleep helps enhance your learning and problem-solving skills. Sleep also helps you pay attention, make decisions, and be creative.
Studies also show that sleep deficiency alters activity in some parts of the brain. If you're sleep deficient, you may have trouble making decisions, solving problems, controlling your emotions and behavior, and coping with change. Sleep deficiency also has been linked to depression, suicide, and risk-taking behavior.
Children and teens who are sleep deficient may have problems getting along with others. They may feel angry and impulsive, have mood swings, feel sad or depressed, or lack motivation. They also may have problems paying attention, and they may get lower grades and feel stressed.
Improving Sleep
Information taken from National Heart, Lung, & Blood Institute. See here for full article.
Sleep often is the first thing that busy people squeeze out of their schedules. Making time to sleep will help you protect your health and well-being now and in the future.
To improve your sleep habits, it also may help to:
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Go to bed and wake up at the same time every day.
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Try to keep the same sleep schedule on weeknights and weekends. Limit the difference to no more than about an hour. Staying up late and sleeping in late on weekends can disrupt your body clock's sleep–wake rhythm.
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Use the hour before bed for quiet time. Avoid strenuous exercise and bright artificial light, such as from a TV or computer screen. The light may signal the brain that it's time to be awake.
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Avoid heavy and/or large meals within a couple hours of bedtime. (Having a light snack is okay.) Also, avoid alcoholic drinks before bed.
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Avoid caffeine (including caffeinated soda, coffee, tea, and chocolate). Caffeine is a stimulant and can interfere with sleep. The effects of caffeine can last as long as 8 hours. So, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night.
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Spend time outside every day (when possible) and be physically active.
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Keep your bedroom quiet, cool, and dark (a dim night light is fine, if needed).
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Take a hot bath or use relaxation techniques before bed.
Napping during the day may provide a boost in alertness and performance. However, if you have trouble falling asleep at night, limit naps or take them earlier in the afternoon. Adults should nap for no more than 20 minutes.