Students have complained about homework for generations. Be honest. You probably made a gripe or two yourself in high school. As it turns out, teens actually do have a real problem with it.

While there is evidence that doing schoolwork outside of the classroom leads to academic achievement, the Better Sleep Council found that high school students have an unhealthy relationship with homework that’s impacting their sleep and vice versa.

The leading cause of stress

In a recent study conducted by the Better Sleep Council, three-fourths of teens (75%) said grades and test scores caused stress. It was the most commonly cited stressor. Homework ranked second (74%), only slightly behind scholastic performance as a stress trigger. Shockingly, academic-related stress is far more common than peer pressure (36%) or even bullying (15%).

So, while well-intentioned adults create public service campaigns promoting the importance of self-esteem and champion efforts to combat cyberbullying, teens report having the most trouble dealing with a widely sanctioned activity happening right in our homes, every night. That’s some surprising irony.

Homework overload

The concept of giving students after-school assignments intends to help improve academic achievement, self-discipline and independent problem solving skills. All good things, as anyone would agree. But in the case of homework, there is too much of a good thing.

The National Education Association (NEA) recommends 10 minutes of homework for each grade level. First graders should get 10 minutes of homework each night, while sixth graders would have an hour and seniors in high school would have 2 hours. Beyond that, students experience diminishing returns and elevated stress.

However, our research finds more than one-third of students (39%) spend 3+ hours on homework in a typical school night. Compared to the NEA recommendations, that means students may be experiencing the equivalent of 50% more stress with little to no academic benefits! And with only 24 hours in each day, what gives when the school day, homework and other activities, like sports or part-time jobs, compete for attention?

The dangers of pulling an all-nighter

Unfortunately, teens sacrifice sleep in an effort to get it all in. Only 21% of students surveyed reported getting the 8-10 hours of sleep recommended for teens by the Centers for Disease Control. An alarming 12% get 4 hours of sleep or less on a typical school night.

“If I go to bed before 1:30 a.m., I feel like I’m slacking off.” – Survey Respondent

Many reports have detailed the consequences from a lack of sleep, from increased levels of depression and weight gain to a higher rate of auto accidents.

When it comes to academics, the result of less sleep for one night is often more difficulty concentrating and comprehending new information the following day. In turn, many students burn the midnight oil trying to catch up with home studies. This vicious cycle leads to yet another night of inadequate rest.

Better sleep, better grades

According to studies by Sleep Medicine Reviews, students with higher grades report more total sleep and earlier bedtimes on school nights. Conversely, students show a decline in academic performance when sleep is restricted.

Clearly, student learning capacity and academic performance are closely related to the quality and quantity of sleep.

Balancing school and sleep

In an effort to help teens get the sleep they lack, a few enlightened teachers have implemented “no homework” policies. Some school districts have set later start times for high school. (Harvard University has even started a mandatory “Sleep 101” class to increase the awareness of sleep and reverse some poor sleep habits for incoming freshmen.)

While educator policies may be out of your hands, you can control what happens at home. Here are some practical ideas to help you reinforce the importance of sleep:

• Help your teen plan their daily schedule so they budget enough time (8-10 hours) for sleep each night.
• Designate the bedroom for sleeping only. Create a dedicated space outside the bedroom for homework. Relocate the TV and gaming system from their room.
• Update their sleeping surface. Worn-out, hand-me-down mattresses can cause restless nights.
• Don’t contribute to their stress. Remind them that you’ll be proud of them as long as they do their best.

Sources:

• http://time.com/4466390/homework-debate-research/
• http://neatoday.org/2015/09/23/the-great-homework-debate-whats-getting-lost-in-the-hype/
• https://pdfs.semanticscholar.org/d7b2/050c9cf9fbfdeb7bd808a57838fea6979837.pdf
• https://news.harvard.edu/gazette/story/2018/08/sleep-101-aims-to-counter-college-culture-of-sleeplessness/
• https://pdfs.semanticscholar.org/d7b2/050c9cf9fbfdeb7bd808a57838fea6979837.pdf

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.

If you haven’t been in a dorm or on-campus apartment lately, expect to be amazed. Colleges and universities are going all out to create impressive student housing facilities to compete for enrollment. Your son or daughter may find themselves living in a place that features resort-style amenities like a BBQ area, a yoga studio and a coffee shop.

But looks can be deceiving when it comes to getting a good night’s rest. Dorm room mattresses can be tough – literally. (More on that later.) Roommates may have different sleep schedules. Plus, getting enough shut-eye is difficult when there’s the potential for noise and ruckus all hours of the day and night. There’s no telling when a toga party might break out.

It’s time for a lesson on how you can help your co-ed get better sleep at school.

Why College Students Should Take Sleep Seriously

Young adults need eight hours of sleep to function well. Yet, most college students fall short.

“On average, college students get less than 7 hours of sleep per night, and the college years are notoriously sleep-deprived due to an overload of activities,” this according to collected research on the topic of sleep by the University of Georgia. “Insufficient sleep impacts our health, our moods, our GPA and our safety.”

Research from Harvard University shows that in addition to achieving improved grades, students who get a good night’s sleep have better memories, lower their risk of obesity and decrease their chances of getting sick.

Sleep is a requirement for good mental and emotional health, too. Studies from the National Institutes of Health report that those who don’t get enough sleep often experience increased negative feelings and potentially, hopelessness, drug use and even suicide.

Dorm Mattresses Won’t Have Their Back

The literal basis for good sleep is the mattress. Unfortunately, the mattress that the school supplies will probably not be ideal for a couple of reasons.

• It’s used. A lot. Dorm mattresses take a beating. With space at a premium within a crowded dorm or apartment, the bed often doubles as a sofa, a study lounge and a dining room table. (Let’s all admit we’ve turned our bed into a dance floor at least once, too.)
• It’s got wear, tear and worse. As you would expect, the older a dorm mattress is, the more uncomfortable and – well – gross it’s likely to be. The polyurethane foam core found in the majority of dorm mattresses will sag and soften with use, making the bed unsupportive. Worse yet, a dorm mattress can harbor nasty bedbugs, mold and bacteria. You don’t know who used that mattress before you or what they did on it.

So What Can You Do?

You don’t have to force your kid to attend your local college and commute from home to avoid dorm living completely. There are a few simple things you can do to help:

• Buy a mattress. We get it. This option isn’t always feasible, but it IS the one sure way to know exactly what your cherished student will be sleeping on. Just like shopping for a mattress at home, take your son or daughter with you to test out for comfort.
• Buy a mattress encasement. If you’re stuck with a dorm-issued mattress, a mattress encasement is a must. We’re not talking about a mattress pad here. Think of this as your dust-proof, waterproof mattress shield. Encasements are zippered, six-sided items designed to fully separate your bed linens from the mattress. Look for encasements made of breathable fabrics that won’t make noise when you move. High-quality construction and materials will ensure your encasement will last the four (OK, maybe five or six) years your kid will be at school.
• Buy a mattress topper. A mattress topper sits on top of the mattress to offer extra cushioning and even out mattress lumps. Toppers can be made of memory foam, quilted down or cotton and other materials. Firmness and thickness will vary, so choosing a topper is largely a matter of personal preference.

Before you buy a mattress or any mattress accessory, make sure you know the size of the bed frame that is supplied with the room. Most dorms have beds that feature twin XL mattresses, but not all. Find out before you buy the wrong size and you’ll avoid the hassle of having to make a return and scramble to find the right-sized replacement.

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A Word About Ambiance

The sleep environment is just as important as the mattress they’ll sleep on. Encourage these techniques and habits that make it easier to fall asleep and get quality rest.

• Cool it off.If they have control of the temperature, advise them to keep it between 65 and 67 degrees for sleeping.
• Sleep unplugged.They may not listen, but remind them that laptops, tablets, smartphones and televisions before bed are a bad idea. The blue light they emit has been shown to disturb sleep.
• Stay organized. A cluttered room can breed anxiety. When it comes to creating the ideal bedroom and getting a good night’s sleep, less is often more.

You Should Sleep Well, Too

Sending your kids off to school is a life-changing event that may leave you feeling sad or overwhelmed. Living through emotions like that can be rough. But take comfort knowing that you did your homework. You’ll pack them up with everything they need to be well rested and ready to tackle college life.

Don’t forget about your sleep, either. Be sure to sign up for our newsletter, The Snoozzze, to get the latest sleep research and tips to help you and the entire family get better sleep.

Sources:

• https://www.nreionline.com/student-housing/focus-student-housing-amenities-changes-luxury-health-and-wellness
• https://www.ncbi.nlm.nih.gov/pubmed/25178930
• https://healthresearchfunding.org/sleep-deprivation-college-students-statistics/
• https://www.affordablecollegesonline.org/college-resource-center/guide-to-sleeping-for-college-students-and-teens/
• https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency
• https://www.hsph.harvard.edu/nutritionsource/sleep/

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.

Lack of Sleep Impacts Behavior and School Performance

Parents in both countries were asked how sleep affects their children’s grades and moods and shared revealing information.

Sleep grades

Getting enough sleep helps kids do better at school.

• 45% of U.S. parents reported that their child earns better grades when he or she gets more sleep
• 22% of U.K. parents found an improvement in grades when children sleep more

Better sleep equals happier kids

Sleep doesn’t just affect kids’ grades.

• 44% of U.K. parents think their child is crabbier when getting less sleep during the school year
• 85% of U.S. parents noticed the same thing

Jessica Alexander from The Sleep Council concluded that, “In the U.S. there is greater awareness of the adverse effects of poor sleep habits. In the U.K., sleep has not yet been given equal status with diet and exercise as being fundamental to health and well-being.”

Why aren’t kids sleeping well?

The survey shed light on why kids are not getting enough sleep.

• Many children worry about a variety of issues ranging from school to world news, and this takes a toll on their sleep
• A poor bedroom environment is a major reason children are not sleeping enough at night
• 33% of U.S. parents blame electronics for their child’s sleep loss

Help your child catch more ZZZs

Follow these important tips to help ensure children get a quality night’s sleep:

• Remove electronics from the bedroom or establish an electronics curfew an hour before bedtime
• Make sure the bedroom is cool and quiet
• Try to get the child into a bedtime routine
• Encourage 30 minutes of exercise daily
• Talk with your child about the day and ask about fears and concerns, as your child may not divulge this information offhandedly. Be sure to reassure him or her about any concerns.
• Check the quality of your child’s mattress. If it is seven years old or greater, replacing it could greatly improve the sleep environment.

“Children of all ages today, especially teens, are constantly ‘plugged in,’ and have hectic schedules,” noted Better Sleep Council Director of Communications Karin Mahoney. “But they need to understand that unplugging themselves from gadgets and having quiet time is really important for getting a quality night’s rest.”

Survey Details: Conducted by the Better Sleep Council and The Sleep Council in 2011.