Perform well at school? Go to sleep!

Why is getting enough sleep so important for learning and performing well?

Good sleep leads to a sharper mind, better memory, more motivation and less stress. When you have had enough sleep, your brain functions better in every respect! You can concentrate better in class, and your brain processes information more efficiently. During sleep, your brain processes what you learned during the day; new knowledge and new memories are stored. All of this directly contributes to better performance at school. So perhaps consider listening to your parents when they keep insisting on your bedtime during exam week; it turns out that it really isn’t such a crazy idea after all!

How much sleep do you need?

Sleep is essential for learning and performing well. For secondary school students, 8 to 10 hours per night is the minimum needed to function really well—both physically and mentally. The Dutch guidelines for sleep among adolescents are largely based on international scientific recommendations, such as those from the National Sleep Foundation and the RIVM (National Institute for Public Health and the Environment), supplemented by research from Dutch sleep experts such as Prof. Dr. Eus van Someren (Dutch Brain Foundation/Dutch Sleep Institute).

Why is sleep especially important for teenagers?

During puberty, the biological rhythm shifts: teenagers become tired later and want to sleep longer in the morning (the so-called delayed sleep phase). As a result, they come into conflict with early school times, which can lead to chronic sleep deprivation. Scientific research shows that sleep deprivation in teenagers leads to reduced concentration, poorer school performance and a higher risk of mood disorders.

Eveline Crone, professor of neurocognitive developmental psychology (Leiden University), has conducted extensive research into . In her work, she describes how adolescents’ brains are still fully developing, which influences their behavior and ability to learn. Sufficient sleep is essential for the development of these areas of the brain and helps young people function better in everyday life.

10 Tips to prevent sleep deprivation and improve your performance

1. Maintain a regular sleep schedule
Go to bed at around the same time every day and get up at a fixed time, including on weekends. This helps keep your biological clock balanced; you will feel more energetic!

2. Get enough sleep
Teenagers need an average of 8 to 10 hours of sleep per night. Too little sleep can lead to chronic sleep deprivation, which causes fatigue and declining school performance.

3. Limit screen time before bed
Stop using your phone, tablet or laptop at least 1 hour before bedtime. The blue light from screens inhibits the production of melatonin (the sleep hormone). Besides the light, consuming a lot of information through games or social media can also make it difficult to clear your mind. So plan your screen time a little earlier in the evening!

4. Make your bedroom dark, quiet and cool
A quiet, dark and cool room (around 18°C) promotes sleep. If necessary, use earplugs or blackout curtains.

5. Use your bed only for sleeping
Try not to do homework, play games or watch TikToks in bed. This teaches your brain: ‘bed = sleep’, and you will fall asleep more quickly.

6. Get enough exercise during the day
Physical activity helps you sleep better. Go outside during the day for daylight and exercise. Make sure you do not exercise intensely just before bedtime, because it will then take a while before you are off to dreamland.

7. Avoid caffeine after 2:00 p.m.
Coffee, energy drinks, cola and even chocolate contain caffeine. This can disrupt your sleep. Use these products in moderation and not at all after midday.

8. Develop a bedtime routine
Do the same relaxing things every evening before bed: for example, take a shower, read or listen to calming music. This signals to your body that it is time to sleep.

9. Write your thoughts down
Are you in overthinking mode? Before bed, write your worries or to-do list in a notebook. This helps clear your mind, making room for peace and quiet.

10. Don’t sleep in too long at the weekend
Getting up an hour later is fine, but if you sleep until the afternoon, your rhythm will become disrupted and it will be very difficult to fall asleep properly on Sunday evening.

Extra tip
Do you often have trouble falling asleep or are you very tired during the day? Talk to your parents, GP or mentor. Sleep problems can also be related to your diet or mental health. Talking about it ensures that you are not alone with your sleep problem. Together, you can explore what might help you. This way, you can gradually work towards a life with more sleep and therefore more energy!