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21 March, 2024

Sleep Well, Study Well: Tips to Help Students Get Better Sleep

We know the importance of getting a good night's sleep. A restful and uninterrupted sleep schedule helps us stay alert, focused, and productive during the school day. However, with busy schedules, late-night studies, and extracurricular activities, it's easy to sacrifice sleep for other commitments. Let’s discuss some practical tips by Amber International School to help students get better sleep and stay healthy.

Stick to a Consistent Sleep Schedule:

Our bodies thrive on routine, and by sticking to a regular sleep schedule, our internal clocks can learn when to release wake-promoting hormones and when to produce sleep-inducing hormones. Try to maintain a consistent sleep and wake schedule, even on weekends, to help regulate your body's sleep-wake cycle.

Create a Comfortable Sleep Environment:

To get a good night's sleep, it's essential to create an environment that is conducive to rest. Ensure that your bed is comfortable, your room is dark and quiet, and the temperature is cool. You can also consider using earplugs, eye masks, or white noise machines to create a more peaceful sleep environment.

Limit Screen Time Before Bed:

The blue light emitted by electronic devices like smartphones, laptops, and televisions can interfere with melatonin production, making it harder to get to sleep. Amber International School suggests student to limit their screen time before bed to reduce the impact of blue light exposure. Try to avoid using electronic devices at least an hour before bed to promote better sleep.

Practice Relaxation Techniques:

Stress and anxiety can contribute to poor sleep quality, and as students, we often encounter numerous academic and personal stressors. To reduce stress and anxiety, try practicing relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation before bed. These techniques can calm your mind and prepare your body for restful sleep.

Exercise Regularly:

Regular exercise is an excellent way to promote deeper sleep, release tension, and reduce stress. Amber International School students can engage in physical activity by joining a sports team, taking up yoga or Pilates, going for a run or walk, or simply taking the stairs instead of the elevator. However, it's important to avoid intense physical activity close to bedtime as it can increase alertness and make it harder to fall asleep.

Create a Relaxing Bedtime Routine:

A relaxing bedtime routine can signal to your body that it's time to wind down and prepare for sleep. Try to create a routine that helps you relax before bedtime. This could include browsing through a book, going in for a warm bath, or exercising some techniques for relaxation.

Avoid Caffeine and Heavy Meals:

Caffeine, found in coffee, tea, energy drinks, and chocolate, is a stimulant that can disrupt sleep. Amber International School,  students should avoid consuming caffeine in the late afternoon or evening to promote better sleep. Similarly, heavy, spicy, or fatty meals close to bedtime can also make it harder to fall asleep, so it's best to avoid these types of food before bed.


Getting enough quality sleep is crucial for students to perform well academically, physically, and mentally. By following these practical tips, students can create better sleep habits and improve their overall health and well-being. Remember, by prioritizing sleep, students can be more alert and attentive in class, perform better on exams, and enhance their academic and personal accomplishments.