Video Gallery

Sleep Hygiene for students

Go to Video Gallery Added Jun 04, 2020 •

Copy this URL:
Embed code:	<iframe class="edlio-embed-player" type="text/html" width="640" height="360" src="//www.whiteriver.wednet.edu/apps/embed/?v=272234" frameborder="0" allowfullscreen></iframe> Change dimensions

Go HD

This 4 minute video for students features Elk Ridge Elementary School Counselor Jonathan Andrus sharing about sleep hygiene. Sleep hygiene is taking care of ourselves at night. Sleep helps our mood, makes us more alert during the day, and helps us store information we learned during the day. Getting exercise each day helps your body get ready for sleep. If you take a nap during the day, it should be no more than 30 minutes. Try to make your bedroom as cool and dark as possible. If you can, make your workstation different from your sleep station. Have a bedtime routine and try not to use any screens 30 minutes before bed. Challenge: Try turning off screens 30 minutes before bed for amazing sleep!

Show Transcript

Hey everybody, it's Mr. Andres here. I am the school counselor at Elk Ridge Elementary and I'm here to talk to kids today on sleep hygiene. What in the world is it, and why is it important! Sleep hygiene, just like we have hygiene during the day on taking care of our bodies showering, putting on deodorant those kinds of things, sleep hygiene is actually taking care of ourselves at night, so that we can get really deep sleep, and the best sleep possible. Having really good sleep puts us in a better mood, helps us with our mental health, it takes care of the 'grouchies', it helps us actually be more alert during the day, and sleeping actually helps us store all of the important things that we learned during the day. When we're sleeping, our brain is actually working like a big file cabinet and putting away all of the important things that we learned in school, all the things we learned that day, into our brain, into our 'file cabinet' per se, to help us recall later. So, like big tests, getting good sleep before a test actually helps us way more than cramming all night, which is what I did in college, and it didn't work out very well! So here's some tips and tricks on how to make sure that we're sleeping good. Getting some exercise each day helps a lot. So getting outside, getting our heart rate up, so even just riding our bike or bouncing on a trampoline. Those kinds of things get our brain and body ready when it's dark again to rest. Because it knows that it worked out that day. If we're taking a nap during the day it should be less than 30 minutes if we nap longer than 30 minutes we trick our brain and our body into thinking we've actually slept, which can then make it really hard to go to sleep that night. So if we need to take a nap during the day 30 minutes is the sweet spot! Getting a room... getting your bedroom... as dark as possible helps, because any light can trick our brain into thinking that it's not night time yet, so dark room. A cool room, I know that's really hard in the summertime. So sometimes what I would do if it's a really hot day, is just take a cold shower before going to bed, and that can actually help me feel cool and chilled, and comfortable, and ready for sleep. The big thing for kids is that our workstation needs to be different than our sleepstation! So when I was in school, even in college, I would sprawl all my books out on my bed, I would have my computer, I'd be writing papers in bed, and then it would be midnight, and I turned everything off, and try and go to sleep and my brain would still be thinking about all the work I just did. Our brain and our body can get tricked into thinking that it's not time to sleep, because this is where I do my work. So as much as possible try and be doing your school work either at the kitchen table, somewhere in the living room, maybe somewhere outside or if you stuck like me, at least having a desk that's not in your bed can be helpful because the more things we do in bed the harder it's going to be to tell our body to go to sleep there. So, as much as possible work somewhere else. A bedtime routine is super important. As much as possible, 30 minutes before bed it should be time to start winding down so whether that's turning the lights down, listening to music, taking a shower. Doing some things that your body knows, okay it's time for bed. Thirty minutes before bed that's super important! And during that time, you shouldn't be using any electronics. That is really hard! Right now I'm filming on my smartphone, I've got my laptop here (I actually have a TV in the bedroom... don't tell anybody!). All those things, all those screens, keeps our brain really, really active and agitated and it helps... it DOESN'T help us go to sleep. So that 30 minutes before bed all screens need to be off. Super important. If you find, especially come summertime, that maybe that's really hard to do what you could do, like me, is just push bedtime 30 minutes back so that you can still have that time on your phone, you can still watch too many YouTube videos (that's what I do), but 30 minutes before actually going to sleep screens need to be turned off. And that's my challenge for you guys today. That's a challenge for me too. The rest of this week no screens 30 minutes before bed. It's really tough, but if you can do it you're going to get amazing sleep. So I hope everyone's doing okay, I can't wait to see you guys later. Take care

Video Gallery

Sleep Hygiene for students

Popular Videos