Introduction
In a fast-paced academic world, students are often deemed to be ‘doing it right’ because they are working harder to meet deadlines, studying longer times (nights and weekends), and engaging with even more extracurriculars. However, it can be misleading because whatever we are doing in life must make sense given the role sleep plays. Sleep is not a luxury; it is an essential component in the development of a full, young brain. As a school, we know that sleep and performance in the learning context are important. So, let’s pause to learn about sleep and why it is important for students.
What happens in our brain when we sleep?
When we are at rest, our body is resting, but not our brain. Your brain is still very active when you are sleeping. Your brain is still very active when you are sleeping. Here are some things that happen:
Examples by Age
- Memory consolidation: Memory is organised, and storage of information learnt throughout the day.
- Cognitive processing: Unique cognitive processing aids with retention of new information and the ability to apply it in a stepwise or logical manner.
- Emotional processing: Sleep helps to improve mood and reduce anxiety and stress.
Sleep deprivation affects the brain’s ability to process and retain new information, significantly reducing a student’s capability to learn in class.
The Link Between Sleep and Academic Performance
Several studies show a clear correlation between sleep duration and student success. Sleep-deprived students are more likely to:
Creating Balanced Growth
- Score lower in exams
- Have reduced attention spans
- Struggle with problem-solving
- Experience mood swings and burnout
Even a reduction of 1-2 hours per night can impair memory and alertness the next day.
Sleep and Child Development
For school-aged children and teens, sleep is even more crucial. Growth hormones are released during deep sleep, supporting:
- Brain development
- Physical growth
- Emotional maturity
At SBIS Vellore, we see it as important to have a regular routine where students are enabling themselves to receive between 8 and to10 hours of quality sleep each night.
The amount of sleep actually needed for students, as outlined by the National Sleep Foundation, differs depending on the age of the student:
Children aged 6 - 13 years old:
They sleep for 9 – 11 hours.
Teenagers aged 14 - 17 years old:
Depending on the individual, it may take time to sleep, but in general, teenagers require 8 – 10 hours of sleep.
Young adults, 18 - 25:
It is recommended to have 7 – 9 hours of sleep.
Keep in mind the above recommended sleep durations to be optimal sleep durations. Frequently sleeping less than 7 hours on a nightly basis can impact a student’s academic health, physical health, and emotional health.
Join SBIS Vellore in building healthier habits for brighter minds.
Keep in mind the above recommended sleep durations to be optimal sleep durations. Frequently sleeping less than 7 hours on a nightly basis can impact a student’s academic health, physical health, and emotional health.
Join SBIS Vellore in building healthier habits for brighter minds.
Circadian Rhythm and Study Habits
Our internal body clock (circadian rhythm) controls when we feel sleepy and awake. Students who stay up late and wake early disrupt this cycle. Consequences include:
- Poor concentration in morning classes
- Increased reliance on caffeine
- Reduced learning efficiency
Pro tip: Encourage students to go to bed and wake up at the same time daily—even on weekends.
Benefits of Quality Sleep
Students who sleep well experience:
- Improved memory recall
- Faster problem-solving
- Better emotional resilience
- Enhanced creativity
- Stronger immune function
Simply put, well-rested students perform better—academically and personally.
Recommendations to Make Sleep Hygiene Better for Students
Here are 8 straightforward implementations students can do to improve their sleep hygiene:
- Establish a routine prior to bedtime- unwind with a book, not a screen.
- Avoid caffeine or any products with caffeine after 4 PM
- Limit screen time before bed – Blue light inhibits the production of melatonin preventing rest.
- Keep the bedroom cool and dark
- Avoid heavy meals before sleep
- Use bed for sleeping, not studying
- Exercise regularly, but not to a point where it is now too late in the day.
- Mindfulness or breathing exercises
Parents and schools can work together to assist with these new habits that students can put into practice.
Empower your child’s learning with quality sleep – partner with SBIS Vellore.
Empower your child’s learning with quality sleep – partner with SBIS Vellore.
FAQs
Q1. Can naps replace night sleep for students?
No. Naps can boost alertness temporarily but cannot substitute deep night sleep which is essential for memory and emotional regulation.
No. Naps can boost alertness temporarily but cannot substitute deep night sleep which is essential for memory and emotional regulation.
Q2. How does lack of sleep affect exam performance?
Sleep deprivation reduces concentration, memory recall, and problem-solving—all critical for performing well in exams.
Sleep deprivation reduces concentration, memory recall, and problem-solving—all critical for performing well in exams.
Q3. Is it okay for students to study late at night?
Occasionally, yes. But regular late-night study disrupts sleep patterns and can be harmful long-term.
Occasionally, yes. But regular late-night study disrupts sleep patterns and can be harmful long-term.
Q4. How can schools help?
Schools like SBIS Vellore can educate students about the importance of rest and promote balanced routines through counseling and awareness drives.
Schools like SBIS Vellore can educate students about the importance of rest and promote balanced routines through counseling and awareness drives.
Conclusion
Sleep is not only a break from learning. Sleep is a part of the learning cycle. Students need to realise and appreciate a healthy level of sleep – all students from kindergarten to university – to enable growth in their minds, to support mental health, and to achieve successful learning outcomes.
At Sunbeam International School, Vellore, we encourage and promote a holistic provision of education, where students find the equilibrium between rest, nutrition, and learning, with rest being an important partner to healthy learning. We want students to be healthy and successful learners, not through overworking them, but by pointing them towards balance.