Better sleep

A common statement often muttered among peers is a lack of sleep. After all, with school’s hectic pace, it can be easy to sacrifice sleep to finish homework or revision. However, regularly missing out on rest doesn’t just leave you feeling tired—it affects focus, memory, and overall productivity. Ironically, the extra hours spent studying while sleep-deprived may not be as effective as a well-rested mind.

Everyone knows the importance of sleep, an essential part of keeping one energized, yet it is often the first thing students sacrifice when deadlines pile up. While it may seem necessary to burn the midnight oil, the reality is that sleep deprivation significantly reduces cognitive performance. Studies have shown that students who consistently get enough sleep perform better in academics than those who don’t. Without sleep, even the most well-prepared students may struggle to recall information during exams or focus on their studies.

Instead of sacrificing sleep, small adjustments can help balance both rest and academics well. Sticking to a consistent sleep schedule, even on weekends, helps regulate the body’s internal clock, making it easier to fall asleep and wake up refreshed consistently. The body thrives on routine, and disrupting sleep patterns, such as staying up late on weekends and waking up early for school during weekdays, makes it harder to maintain energy levels throughout the week. Having a set bedtime and wake-up time helps ensure that the body gets the rest it needs.

Reducing screen time before bed is another simple yet effective trick, as blue light from electronic devices negatively affects sleep. The blue light emitted from phones, tablets, and computers suppresses the production of melatonin, the hormone responsible for regulating sleep. Experts recommend putting phones away at least 30 minutes before going to bed to allow the body to naturally wind down. 

However, there are many who find it hard to fall asleep, even if they have followed the above tips. Stress and anxiety can make it difficult to quiet the mind at night, leading to tossing and turning. Relaxation techniques like the 4-7-8 breathing method—inhaling for four seconds, holding for seven, and exhaling for eight—can help slow the heart rate and encourage relaxation. This technique, along with listening to calming music, can help one unwind before bed. Additionally, keeping the bedroom cool and dim creates an ideal sleep environment.

Exercise also plays a role in improving sleep quality. Engaging in physical activity during the day, even for just 30 minutes, helps reduce stress and promotes deeper sleep at night. However, it is essential to avoid intense workouts right before bedtime, as this can have the opposite effect and make it harder to fall asleep. Instead, gentle exercises such as yoga or stretching in the evening can relax the body and prepare it for rest.

Ultimately, pioritising quality sleep doesn’t mean falling behind—it means making study sessions more effective, improving mood, and keeping energy levels steady. By managing time wisely and making a few small changes, students can maintain both academic success and better sleep.

Tio Chen Yi

3 Faith

2025