By Christopher Chan

It is no surprise that sleep is a necessary action for most living organisms, especially human beings. This is because the primary function of sleep is to mainly allow our body to repair any damage it may have incurred during earlier hours, as well as process memories, particularly long-term ones. However, the benefits of sleep vary wildly in degree with regards to the habits of the individual. Thus, it is imperative that we examine which habits are likely to benefit students the most, as they will be the group of individuals within RCHK that will benefit the most from knowledge of the best sleeping habits.

According to many health organisations globally (including the American Academy of Sleep Medicine), children aged between six and twelve should receive approximately 9-12 hours of sleep per twenty four hours, and that teenagers aged 13-18 should receive approximately 8-10 hours of sleep per twenty four hours. While these statistics are highly reputable and created through the culmination of numerous sleep studies, it should be noted that all statistics can be said to conceal as much as they reveal. This can be seen in a 2015 Youth Risk Behavior Survey, which showed that 57.8% of grade 6-8 students did not get the prescribed number of sleeping hours and that 72.7% of grade 9-12 students did not get their prescribed number of sleeping hours. This could be for a variety of reasons. 

Many parents and guardians interviewed cited that the workload was often the reason for students not getting enough sleep on a regular basis. One parent, who chose to remain anonymous, stated that “[their] child often works till the early hours because of long term assignments like reports.” However, another, Bernard Chan, additionally highlighted how “extracurricular activities such as music practice affected [the student’s] sleep schedule.” These are all valid causes for affecting sleep quality or the number of sleeping hours. Furthermore, all of the parents and guardians interviewed placed a high value and emphasis on sleep, 

There are a variety of ways that can be adopted to help in improving sleep each night. One example of a beneficial sleeping habit is getting multiple blankets or a weighted blanket. The benefits range from relieving pain to improving mood, as well as being able to treat conditions such as insomnia and chronic anxiety. These benefits are vital toward student performance, as insomnia and anxiety can degrade a student’s ability to critically think and complete assignments. 

Academics and health specialists have also recommended various habits that individuals can adopt. A habit recommended by the Child Development Centre is to limit light exposure and technology use, as light exposure, specifically blue light from various devices, can disrupt a person’s sleep and diminish sleep quality. 

Other well-regarded habits include consuming warm milk before sleeping. Warm milk is particularly effective due to milk containing tryptophan, which can help the body relax and prepare for sleep. The warm aspect of the drink can also induce mild drowsiness, thus making falling asleep a quicker process. Additionally, it should be noted that this method is also quite cost-effective.

Several students shared their views on sleep and their sleeping habits. One student, Pierre Chan, claimed that a “consistent sleep schedule” could indeed help with getting better sleep. According to Mayo Clinic, a consistent sleep schedule is known to be able to better develop a person’s sleep and wake cycle, thus allowing for more consistent wake-up times and less jarring mornings. However, Chan states that while he greatly values sleep, many things get in the way of its consistency. As an example, he states that “overlapping deadlines” is one of the many factors that lead to him being unable to get consistent sleep. 

Another student, Isaac Cheung, proclaimed that “opening the window” during sleep helps with achieving a better quality of sleep, with the reasoning being that “[because of it,] you don’t wake up all groggy.” While that reason may seem a bit unscientific, he is indeed correct, as studies have shown that this can lead to a reduction in carbon dioxide levels and make sleep more pleasant. Moreover, Cheung places great importance on sleep; going as far to proclaim that he “sleeps anytime [he] can.” Other interviewed students have also expressed similar sentiments about sleep, with many stating that they often have to ‘take what they can’ even if it meant a less than ideal number of sleeping hours.

In addition to habits that can be done shortly before sleep, there are also a number of things that students can do to improve their quality of sleep. These include:

1. Eating a light to moderate meal before sleeping i.e. avoiding heavy meals;

2. Exercising regularly and maintaining a balanced diet;

3. Avoiding caffeine in the late afternoon; and

4. Not taking irregular naps if possible, as this messes with the consistency and internal clock within a person.

Despite all the different habits presented in this article, it is my opinion that one should also explore and experiment with different habits, as no two people are ever the same. Find out what works best for you! In addition, I implore readers to take advantage of the technology we have now and create a sleep schedule, and, if possible, stick to it.