NEW TIMES 2025 BACK TO SCHOOL GUIDE 37 Aug 14th- Aug 20th, 2025 phoenixnewtimes.com PHOENIX NEW TIMES Sleep Secrets for Better School Performance As the school year gets underway, packed schedules, homework marathons, and extracurricular activities can quickly cut into one of the most important and overlooked ingredients for success: sleep. It’s not just about feeling rested. Sleep plays a critical role in memory, focus, creativity, mood, and physical health. From kindergarten to college, students who get enough quality sleep are more alert in class, retain information better, and perform more consistently on assignments and exams. Yet research shows that many students aren’t getting the rest they need. Early school start times, late- night studying, social activities, and screen time can all push bedtime later than it should be. Here’s why prioritizing sleep matters for every age and how to make it happen. Why Sleep Is a Study Superpower 1. Improves memory and learning. During sleep, the brain processes new information and strengthens connections, turning today’s lessons into lasting knowledge. Skimp on sleep, and it’s harder to recall facts or understand new concepts. 2. Boosts focus and problem- solving. A well-rested brain pays attention longer, solves problems more efficiently, and makes fewer careless mistakes. 3. Supports emotional well-being. Lack of sleep can increase stress, irritability, and anxiety. For younger kids, this can lead to more meltdowns; for older students, it can make social and academic challenges harder to manage. 4. Fuels physical health. From immune system support to muscle recovery, the body does important repair work during sleep which is essential for everyone from playground athletes to varsity competitors. How Much Sleep Do Students Really Need? •Elementary (6–12 years): 9–12 hours •Teens (13–18 years): 8–10 hours •College students & young adults: 7–9 hours While schedules vary, even adding 30–60 minutes of extra sleep can noticeably improve focus, mood, and academic performance. Tips for Better Sleep at Any Age 1. Stick to a consistent schedule. Go to bed and wake up at roughly the same time every day (even on weekends) to keep your body clock steady. 2. Create a wind-down routine. Signal to your brain that it’s time to rest with relaxing activities: reading, listening to calming music, stretching, or light journaling. 3. Limit screen time before bed. Phones, tablets, and laptops emit blue light that delays melatonin production, making it harder to fall asleep. Aim to shut down devices at least 30–60 minutes before bedtime. 4. Keep the sleep environment comfortable. Cool, dark, and quiet is best. Use blackout curtains, a fan, or a white noise machine if needed. 5. Be mindful of caffeine. Energy drinks, soda, and coffee can linger in your system for hours. Avoid caffeine after mid-afternoon to protect your sleep cycle. 6. Time your study sessions. Late-night cramming might feel productive, but it can actually hurt memory retention. Study earlier in the day whenever possible. Sleep isn’t a luxury, it’s a performance enhancer. Whether you’re learning to read, preparing for the SAT, or pulling together a college research project, rest is one of your most powerful academic tools. Think of it as charging your brain’s battery. Show up to class with a full charge, and you’ll not only perform better and you’ll enjoy the school year a whole lot more.
