Sleep and Executive Function - Friends for Life!
by Shirley Chen - Classroom Matters Tutor
Before I understood why it was so good for me, I have always loved sleep. My mom told me I was an easy baby because I slept most of the time. In high school, despite a busy schedule full of AP classes, varsity cross country, and volunteering, I made sure my homework was done on time so I could sleep!
I know that not every student has the same love of sleep that I do. Or maybe sleep is sacrificed because there’s a huge project or test on the horizon.
Whatever the reason, I’m here to explain why you AND your student should sleep more. And no, I’m not just going to say it’s good for you (even though it is). Here’s the thing - sleep and executive function are BFFs, and slightly codependent (in a good way). The higher the quality of sleep you and your kids are getting, the higher your executive function. Why? Well, here are three of the many ways better sleep helps you:
Sleep helps with emotional regulation, which is crucial when making choices in challenging situations. Studies have shown that sleep deprivation causes the emotional part of the brain, known as the amygdala, to be more reactive. (I know you know what I’m talking about - don’t even try to pretend like it’s never happened to you.)
Sleep increases our ability to retain information (also known as memory). Working memory is the brain’s ability to receive and manipulate information over short periods of time. For material we are required to retain for longer periods, the brain uses sleep to “code” memories in the hippocampus.
Sleep fosters creative problem solving and flexibility. Sleep is often associated with boredom and monotony. But boredom is a good thing! When we’re bored, we often daydream, which can lead to(consciously and unconsciously) thinking of solutions to problems and challenges we are facing in our everyday lives. The melody of “Yesterday” first came to Paul McCartney in a dream.
Now that you know why sleep and executive function are buds, here are some tips for getting those lovely zzzz’s we all deserve...
Wear an eye mask. This can help the body release melatonin (the hormone in your body that makes you sleepy). The eye mask doesn’t need to be fancy; a scarf or shirt will do - something soft to block out light.
Decrease screen time right before bedtime. Or at least use the night mode on your devices! Your eyes will thank you. And so will your brain. Light prevents the release of melatonin.
Drink herbal teas such as lavender, mint, or chamomile. These teas do not contain caffeine and they can have calming effects.
Wash your sheets. One of life’s simple luxuries is fresh sheets. You are likely to feel more comfortable and calm and your skin will thank you. (Once a week is good, twice a week is the GOAT.)
Be gentle with yourself if sleep is disturbed. Nobody’s perfect! The dog needs to pee. Your throat gets too dry. You have to pee. Try not to be too hard on yourself if you can’t go back to sleep. Calmly read a book or pet the dog you just took out to pee. (Or be bored and solve the world’s problems while you’re waiting to fall back asleep!)
Good sleep takes practice! And more practice. And then more practice after that.
Trust me, it’s well worth it. And your friends will thank you. And your family. And your teachers. And your dog.