Tag Archives: sleep

Sleep sets up success. Without enough of the former, you may not experience any of the latter. No wonder high achievers jealously protect their scheduled hours of slumber. The average teen needs about 9.25 hours of sleep a night for optimal performance. But, in sleep as in all other things, quality is as important as quantity. Craig Ballantyne, the Editor of Early to Rise, seems to have cracked the code to quality slumber. His 10-3-2-1-0 formula establishes the conditions to facilitate getting to bed on time, sleeping better, and waking up the next morning well rested and ready for a great day. 10 hours before bed – No more caffeine 3 hours before bed – No more food (or alcohol, obviously!) 2 hours before bed – No more work 1 hour before bed – No more screen time 0 – The number of times you will hit the snooze button…

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“You can only climb as hard as you rest.” That was the kernel of rock climbing wisdom Jared Leto shared when explaining his prodigious productivity. And even a moment’s thought assures us that this concept makes perfect sense. Now consider the average high school student, so buried under so many academic, extracurricular, and social commitments that he can’t even get a good night’s sleep. This avalanche of activities might seem like the only path to success, but overwork all too often impedes real achievement. Not only do people, particularly teens, require lots of sleep for optimal performance, but even breaks make a difference. Margaret L. Schlichting and Alison R. Preston of The University of Texas at Austin found that reflection boosts learning. Their research subjects who used time between learning tasks to reflect on what they had learned previously scored better on tests pertaining to what they learned later, especially…

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Time and money are a lot alike. After all, both can be spent, invested, and even squandered. But while you can always earn more money, you can never earn more time. Spend wisely using our 12 Days of Time Management for Teens:   Create a Routine Who knew that circadian rhythms were so powerful? Most people understand how our natural rhythms control our sleep cycles, determining not just when we awaken each day but also when we feel most alert and productive. But circadian rhythms also exert influence on our biological functions, behavior, and even mood. Unfortunately for teens, the change in circadian rhythms triggered by puberty knocks them out of sync with most high schools: school starts really early but teens want to stay up really late. See the problem? If you’re committed to making the most of your time, you must create a routine and stick to it.…

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Sleep and learning are inextricably linked. Albert Camus understood the connection: “Some people talk in their sleep. Lecturers talk while other people sleep.” But the sleep you catch up on in class is not going to get you to your best grades or test scores. Instead, how and when you hit the pillow exerts a tremendous impact on your performance the next day. The Motherlode blog at the New York Times explored the concept of tailoring sleep patterns to desired outcomes. In essence, the author suggests the following: Facing a trivia contest, spelling bee, or test based on memorized information? Go to sleep early to get as much Stage 1 deep sleep as you can. Deep sleep is when the brain consolidates new information. Facing a big sporting event, performance, or test based on practiced physical skills? Sleep late enough to enjoy sufficient quantities of Stage 2 sleep. Stage 2…

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