Sleep Tips to Enhance Distance Learning

Distance learning is now a reality for every student as a result of COVID-19. The precautions are in an effort to slow the rate of infection as health officials and medical researchers develop an effective vaccine. While each state’s governments have set different mandates on criteria for reopening schools, what we know for certain is that students will need to adapt to how they participate in school, how they learn, and how they interact with their teachers and fellow classmates.

We understand this may seem challenging. We also understand that this is frustrating; not just for students but also parents. With schools being shut down, this also means that sports cannot operate normally as we have already seen with 2020 Fall sports being postponed to the Spring of 2021. We have outlined strategies (specific to athletes) on how to take advantage of this longer off-season, from both a performance and nutrition standpoint (So Your Season Has Been Postponed: How This Can Actually Benefit You - Part 1, So Your Season Has Been Postponed: How This Can Actually Benefit You - Part 2). But outside of sports participation, what are some strategies you can implement to make sure you are making the most of your time distance learning?

Sleep is one of the most foundational, yet overlooked, aspects of human performance and recovery. While most people know that sleep is beneficial, the National Sleep Foundation’s 2018 Sleep in America Poll found sleep to be prioritized over other daily activities only 10% of the time. There is no bodily system that is not affected by sleep; drastically impairing function if we don’t get enough of it or significantly improving function if we do. As the saying goes, 

“A good night's sleep starts in the morning.” 

We aim to provide some tips to not only improve sleep quality, but also establish healthy habits that allow you to perform well while distance learning.

SET A CONSISTENT BEDTIME AND WAKE UP TIME

The human body is genetically predisposed to perform various tasks on a schedule. This preferred schedule is termed your individual chronotype. In the context of sleep, establishing a consistent sleep-wake time is important as it helps to align your body's natural circadian rhythms and keeps you in better alignment with your chronotype. Simply getting 8hrs of sleep per night isn't the answer, as negative effects on cognition, memory and morning fatigue and daytime sleepiness can be attributed to sporadic sleep and wake times. Simply put, it’s like making your body go back and forth between time zones if you are constantly altering when you go to bed and wake up. Sticking to a schedule creates the consistency your body's internal clock craves in order to better perform throughout the day.

STICK TO YOUR REGULAR MORNING ROUTINE

Just because you aren’t physically “going” to school, doesn’t mean you shouldn’t still “get ready to leave” for school. Just like with being consistent with a bedtime and wake time, be consistent with your morning routine. Example morning routine could consist of: taking a shower, getting dressed for the day, eating breakfast, exposing yourself to sunlight (if possible) by going for a short walk outside, organizing your work station for the day's classes. Whatever fits your schedule the best, stick to it. Allow about 30-60 min in the morning to let your body fully wake up and for you to go through your morning routine as a way to boost a sense of productivity and feel mentally awake before your first class.

SET-UP SCHOOL WORK STATION OUT OF THE BEDROOM

The human brain thrives on making connections and associating your environment with behaviors and thoughts and emotions. For this reason, it is important you make your bedroom a sanctuary for sleep and not a place for distance learning and studying (as well as watching tv, video games etc). This one might be tough, but if you can set up at least your school work station outside of your bedroom (preferably by a window to obtain some direct sunlight), it will help to make your association with your room and sleep much stronger. This tip can be particularly helpful if you have issues falling asleep at night.

GET OUTSIDE  DURING SCHEDULED BREAKS

It is likely you will have scheduled breaks between classes as well as a lunch break. It is important that you take full advantage of these, and weather permitting, go outside. Even if it is for as little as 10min, this can be a great way to give yourself a cognitive break and decrease daytime sleepiness and boost your alertness when you return to your workstation for your afternoon classes. 

ENGAGE IN SOME PHYSICAL EXERCISE OR ACTIVITY

For all the athletes and non-athletes, it is important to continue to engage in physical activity. Exercise has many benefits including reducing your risk for chronic disease, boosting immune function and also increasing sleep drive. Increasing sleep drive, can in turn make it easier to fall asleep as well as stay asleep throughout the night. It is recommended you get between 60-90min of exercise per day. Type of exercise (aerobic training, strength training etc) should be individualized based on your goals, however a general recommendation is at least 2-3 days/week of resistance training and 3-5 days/week of aerobic training. Pick a time to exercise that is most convenient for your schedule to put you in the best position to be consistent. Remember, it's better to do something than nothing.

LIMIT SCREEN TIME BEFORE BED

This one we know you have heard before. But the question is, do you do it? The answer is most people do not. It is commonplace to have your phone, tablet or tv on right up until you go to bed; even playing in the background all night long. The problem with this, is that the blue light emitted from your device's screen tells your brain it's time to stay awake. It disrupts the natural processes of your circadian rhythm that make you feel tired and fall asleep. This disruption can be detrimental to sleep quality and impact your ability to consolidate memories and retain new information learned during the day. Besides the blue light, being on a device, watching videos, scrolling through social media may also increase anxiety further promoting a wakeful state. It is recommended to power down all devices at least 1hr prior to bedtime to signal to the body that it is time to go to bed.

With all of these tips, we want you to know that these are general recommendations. We hope you will try them to put yourself in the best position while distance learning. If you have questions or would like 1-on-1 coaching to improve your own sleep habits, feel free to reach out to us! We are more than happy to tailor a specific sleep and recovery plan to fit your individual needs.