Now that the frigid winter has passed, April is here and so is the start of warm weather. This calls for new beginnings and letting go of bad habits. Let’s not waste this exciting era on procrastination and stress. It is instead the time to set mental and physical health as the number one priority. Thus, nailing the afterschool and nighttime routine, in which we wind down after a long day and prepare to rest, is key.
2:15 P.M. to 4:00 P.M. — The bell has rung, marking the transition from school life to a life outside of school. Go connect with friends after a long day of work. Engage in afterschool activities. Take a sip of water to hydrate. Make sure to make time for food. Students’ bodies are running for eight hours straight, actively working the brain. This means they need to treat their bodies to high nutrition foods that will satisfy them. What people eat affects their overall brain health, and because our brain is always running, what we eat could disrupt sleep.
4:00 P.M. to 7:00 P.M. — Complete all your homework. This time will determine whether or not someone will be able to wind down early enough to get adequate sleep. Many students have clubs and sports after school, so doing homework at a certain time everyday is not guaranteed. Use up all the free time you have in school to try and get as much work done as possible — your future self will thank you. While many students will procrastinate and put off their homework, wanting to simply “chillax” in their bedrooms, this is counterintuitive, preventing them from resting effectively later in the evening. Boston Latin School social worker Ms. Ginnelle Vasquez suggests that students try “doing homework away from [their] room.” Select an environment in which you can easily focus, such as the kitchen counter, to really get into the working mood.
7:30 P.M. — This is the starting mark to the relaxing hour. Start by taking a shower. Night showers are far more practical than daytime showers because it erases all the dirtiness collected throughout the day. There are other ways to practice self-care as well, such as doing skincare, putting on a face mask or journaling. Students, overall, should use this time to check in on themselves. Shukri Mohamed (V) comments, “I practice self-care by distancing myself from negative people and triggers.”
8:30 P.M. — Prepare for tomorrow. Students should have their clothes and backpack ready for the next day in order to avoid the early-morning stress of rushing to leave the house, possibly starting the day off on a bad note. You will also be less likely to forget something; this time is perfect for thinking coherently, as it is not too late.
9:00 P.M. — Hop in bed and get comfortable. Play that unfinished movie because realistically, few students will have a fully screen-free nighttime routine. To get the best sleep, however, students should not use any screens 30 minutes before bed. By having no screens immediately before sleep, the brain is stimulated to perform on its own, and students will fall asleep faster.
10:00 P.M. — Go to sleep! There is no need to be sleeping at 12:00 A.M. or later every night. Students are known for saving homework and projects last minute due to heavy procrastination, but sleep is an essential element of maintaining your body’s health. By sleeping late, you are risking your mental and physical condition for a homework grade that will not benefit you in the long run. Aliah Rosa (III) remarks, “100 percent I want to improve my sleeping habits. When I sleep, I am functioning! My cognitive skills are working!”
Be smart with your sleeping schedule. Sleeping late seems harmless because society has normalized it. In reality, however, you are playing with your health and limiting your performance at school and other activities. Being energized during the school day automatically gives you a better experience at school, where students feel constant stress. It takes 21 times to build a habit, so incorporate some of these new and improved habits into your nighttime routine for 21 days, and let’s make these last three months of the school year the best we’ve ever had!