homework before bed

Choose Your Test

• Search Blogs By Category
• College Admissions
• AP and IB Exams
• GPA and Coursework

How to Do Homework: 15 Expert Tips and Tricks

Coursework/GPA

Everyone struggles with homework sometimes, but if getting your homework done has become a chronic issue for you, then you may need a little extra help. That’s why we’ve written this article all about how to do homework. Once you’re finished reading it, you’ll know how to do homework (and have tons of new ways to motivate yourself to do homework)!

We’ve broken this article down into a few major sections. You’ll find:

• A diagnostic test to help you figure out why you’re struggling with homework
• A discussion of the four major homework problems students face, along with expert tips for addressing them
• A bonus section with tips for how to do homework fast

By the end of this article, you’ll be prepared to tackle whatever homework assignments your teachers throw at you .

So let’s get started!

How to Do Homework: Figure Out Your Struggles 

Sometimes it feels like everything is standing between you and getting your homework done. But the truth is, most people only have one or two major roadblocks that are keeping them from getting their homework done well and on time. 

The best way to figure out how to get motivated to do homework starts with pinpointing the issues that are affecting your ability to get your assignments done. That’s why we’ve developed a short quiz to help you identify the areas where you’re struggling. 

Take the quiz below and record your answers on your phone or on a scrap piece of paper. Keep in mind there are no wrong answers! 

1. You’ve just been assigned an essay in your English class that’s due at the end of the week. What’s the first thing you do?

A. Keep it in mind, even though you won’t start it until the day before it’s due  B. Open up your planner. You’ve got to figure out when you’ll write your paper since you have band practice, a speech tournament, and your little sister’s dance recital this week, too.  C. Groan out loud. Another essay? You could barely get yourself to write the last one!  D. Start thinking about your essay topic, which makes you think about your art project that’s due the same day, which reminds you that your favorite artist might have just posted to Instagram...so you better check your feed right now. 

2. Your mom asked you to pick up your room before she gets home from work. You’ve just gotten home from school. You decide you’ll tackle your chores: 

A. Five minutes before your mom walks through the front door. As long as it gets done, who cares when you start?  B. As soon as you get home from your shift at the local grocery store.  C. After you give yourself a 15-minute pep talk about how you need to get to work.  D. You won’t get it done. Between texts from your friends, trying to watch your favorite Netflix show, and playing with your dog, you just lost track of time! 

3. You’ve signed up to wash dogs at the Humane Society to help earn money for your senior class trip. You: 

A. Show up ten minutes late. You put off leaving your house until the last minute, then got stuck in unexpected traffic on the way to the shelter.  B. Have to call and cancel at the last minute. You forgot you’d already agreed to babysit your cousin and bake cupcakes for tomorrow’s bake sale.  C. Actually arrive fifteen minutes early with extra brushes and bandanas you picked up at the store. You’re passionate about animals, so you’re excited to help out! D. Show up on time, but only get three dogs washed. You couldn’t help it: you just kept getting distracted by how cute they were!

4. You have an hour of downtime, so you decide you’re going to watch an episode of The Great British Baking Show. You: 

A. Scroll through your social media feeds for twenty minutes before hitting play, which means you’re not able to finish the whole episode. Ugh! You really wanted to see who was sent home!  B. Watch fifteen minutes until you remember you’re supposed to pick up your sister from band practice before heading to your part-time job. No GBBO for you!  C. You finish one episode, then decide to watch another even though you’ve got SAT studying to do. It’s just more fun to watch people make scones.  D. Start the episode, but only catch bits and pieces of it because you’re reading Twitter, cleaning out your backpack, and eating a snack at the same time.

5. Your teacher asks you to stay after class because you’ve missed turning in two homework assignments in a row. When she asks you what’s wrong, you say: 

A. You planned to do your assignments during lunch, but you ran out of time. You decided it would be better to turn in nothing at all than submit unfinished work.  B. You really wanted to get the assignments done, but between your extracurriculars, family commitments, and your part-time job, your homework fell through the cracks.  C. You have a hard time psyching yourself to tackle the assignments. You just can’t seem to find the motivation to work on them once you get home.  D. You tried to do them, but you had a hard time focusing. By the time you realized you hadn’t gotten anything done, it was already time to turn them in. 

Like we said earlier, there are no right or wrong answers to this quiz (though your results will be better if you answered as honestly as possible). Here’s how your answers break down: 

• If your answers were mostly As, then your biggest struggle with doing homework is procrastination. 
• If your answers were mostly Bs, then your biggest struggle with doing homework is time management. 
• If your answers were mostly Cs, then your biggest struggle with doing homework is motivation. 
• If your answers were mostly Ds, then your biggest struggle with doing homework is getting distracted. 

Now that you’ve identified why you’re having a hard time getting your homework done, we can help you figure out how to fix it! Scroll down to find your core problem area to learn more about how you can start to address it. 

And one more thing: you’re really struggling with homework, it’s a good idea to read through every section below. You may find some additional tips that will help make homework less intimidating. 

How to Do Homework When You’re a Procrastinator  

Merriam Webster defines “procrastinate” as “to put off intentionally and habitually.” In other words, procrastination is when you choose to do something at the last minute on a regular basis. If you’ve ever found yourself pulling an all-nighter, trying to finish an assignment between periods, or sprinting to turn in a paper minutes before a deadline, you’ve experienced the effects of procrastination. 

If you’re a chronic procrastinator, you’re in good company. In fact, one study found that 70% to 95% of undergraduate students procrastinate when it comes to doing their homework. Unfortunately, procrastination can negatively impact your grades. Researchers have found that procrastination can lower your grade on an assignment by as much as five points ...which might not sound serious until you realize that can mean the difference between a B- and a C+. 

Procrastination can also negatively affect your health by increasing your stress levels , which can lead to other health conditions like insomnia, a weakened immune system, and even heart conditions. Getting a handle on procrastination can not only improve your grades, it can make you feel better, too! 

The big thing to understand about procrastination is that it’s not the result of laziness. Laziness is defined as being “disinclined to activity or exertion.” In other words, being lazy is all about doing nothing. But a s this Psychology Today article explains , procrastinators don’t put things off because they don’t want to work. Instead, procrastinators tend to postpone tasks they don’t want to do in favor of tasks that they perceive as either more important or more fun. Put another way, procrastinators want to do things...as long as it’s not their homework! 

3 Tips f or Conquering Procrastination 

Because putting off doing homework is a common problem, there are lots of good tactics for addressing procrastination. Keep reading for our three expert tips that will get your homework habits back on track in no time. 

#1: Create a Reward System

Like we mentioned earlier, procrastination happens when you prioritize other activities over getting your homework done. Many times, this happens because homework...well, just isn’t enjoyable. But you can add some fun back into the process by rewarding yourself for getting your work done. 

Here’s what we mean: let’s say you decide that every time you get your homework done before the day it’s due, you’ll give yourself a point. For every five points you earn, you’ll treat yourself to your favorite dessert: a chocolate cupcake! Now you have an extra (delicious!) incentive to motivate you to leave procrastination in the dust. 

If you’re not into cupcakes, don’t worry. Your reward can be anything that motivates you . Maybe it’s hanging out with your best friend or an extra ten minutes of video game time. As long as you’re choosing something that makes homework worth doing, you’ll be successful. 

#2: Have a Homework Accountability Partner 

If you’re having trouble getting yourself to start your homework ahead of time, it may be a good idea to call in reinforcements . Find a friend or classmate you can trust and explain to them that you’re trying to change your homework habits. Ask them if they’d be willing to text you to make sure you’re doing your homework and check in with you once a week to see if you’re meeting your anti-procrastination goals. 

Sharing your goals can make them feel more real, and an accountability partner can help hold you responsible for your decisions. For example, let’s say you’re tempted to put off your science lab write-up until the morning before it’s due. But you know that your accountability partner is going to text you about it tomorrow...and you don’t want to fess up that you haven’t started your assignment. A homework accountability partner can give you the extra support and incentive you need to keep your homework habits on track. 

#3: Create Your Own Due Dates 

If you’re a life-long procrastinator, you might find that changing the habit is harder than you expected. In that case, you might try using procrastination to your advantage! If you just can’t seem to stop doing your work at the last minute, try setting your own due dates for assignments that range from a day to a week before the assignment is actually due. 

Here’s what we mean. Let’s say you have a math worksheet that’s been assigned on Tuesday and is due on Friday. In your planner, you can write down the due date as Thursday instead. You may still put off your homework assignment until the last minute...but in this case, the “last minute” is a day before the assignment’s real due date . This little hack can trick your procrastination-addicted brain into planning ahead! 

If you feel like Kevin Hart in this meme, then our tips for doing homework when you're busy are for you. 

How to Do Homework When You’re too Busy

If you’re aiming to go to a top-tier college , you’re going to have a full plate. Because college admissions is getting more competitive, it’s important that you’re maintaining your grades , studying hard for your standardized tests , and participating in extracurriculars so your application stands out. A packed schedule can get even more hectic once you add family obligations or a part-time job to the mix. 

If you feel like you’re being pulled in a million directions at once, you’re not alone. Recent research has found that stress—and more severe stress-related conditions like anxiety and depression— are a major problem for high school students . In fact, one study from the American Psychological Association found that during the school year, students’ stress levels are higher than those of the adults around them. 

For students, homework is a major contributor to their overall stress levels . Many high schoolers have multiple hours of homework every night , and figuring out how to fit it into an already-packed schedule can seem impossible. 

3 Tips for Fitting Homework Into Your Busy Schedule

While it might feel like you have literally no time left in your schedule, there are still ways to make sure you’re able to get your homework done and meet your other commitments. Here are our expert homework tips for even the busiest of students. 

#1: Make a Prioritized To-Do List 

You probably already have a to-do list to keep yourself on track. The next step is to prioritize the items on your to-do list so you can see what items need your attention right away. 

Here’s how it works: at the beginning of each day, sit down and make a list of all the items you need to get done before you go to bed. This includes your homework, but it should also take into account any practices, chores, events, or job shifts you may have. Once you get everything listed out, it’s time to prioritize them using the labels A, B, and C. Here’s what those labels mean:

• A Tasks : tasks that have to get done—like showing up at work or turning in an assignment—get an A. 
• B Tasks : these are tasks that you would like to get done by the end of the day but aren’t as time sensitive. For example, studying for a test you have next week could be a B-level task. It’s still important, but it doesn’t have to be done right away.
• C Tasks: these are tasks that aren’t very important and/or have no real consequences if you don’t get them done immediately. For instance, if you’re hoping to clean out your closet but it’s not an assigned chore from your parents, you could label that to-do item with a C.

Prioritizing your to-do list helps you visualize which items need your immediate attention, and which items you can leave for later. A prioritized to-do list ensures that you’re spending your time efficiently and effectively, which helps you make room in your schedule for homework. So even though you might really want to start making decorations for Homecoming (a B task), you’ll know that finishing your reading log (an A task) is more important. 

#2: Use a Planner With Time Labels

Your planner is probably packed with notes, events, and assignments already. (And if you’re not using a planner, it’s time to start!) But planners can do more for you than just remind you when an assignment is due. If you’re using a planner with time labels, it can help you visualize how you need to spend your day.

A planner with time labels breaks your day down into chunks, and you assign tasks to each chunk of time. For example, you can make a note of your class schedule with assignments, block out time to study, and make sure you know when you need to be at practice. Once you know which tasks take priority, you can add them to any empty spaces in your day. 

Planning out how you spend your time not only helps you use it wisely, it can help you feel less overwhelmed, too . We’re big fans of planners that include a task list ( like this one ) or have room for notes ( like this one ). 

#3: Set Reminders on Your Phone 

If you need a little extra nudge to make sure you’re getting your homework done on time, it’s a good idea to set some reminders on your phone. You don’t need a fancy app, either. You can use your alarm app to have it go off at specific times throughout the day to remind you to do your homework. This works especially well if you have a set homework time scheduled. So if you’ve decided you’re doing homework at 6:00 pm, you can set an alarm to remind you to bust out your books and get to work. 

If you use your phone as your planner, you may have the option to add alerts, emails, or notifications to scheduled events . Many calendar apps, including the one that comes with your phone, have built-in reminders that you can customize to meet your needs. So if you block off time to do your homework from 4:30 to 6:00 pm, you can set a reminder that will pop up on your phone when it’s time to get started. 

This dog isn't judging your lack of motivation...but your teacher might. Keep reading for tips to help you motivate yourself to do your homework.

How to Do Homework When You’re Unmotivated 

At first glance, it may seem like procrastination and being unmotivated are the same thing. After all, both of these issues usually result in you putting off your homework until the very last minute. 

But there’s one key difference: many procrastinators are working, they’re just prioritizing work differently. They know they’re going to start their homework...they’re just going to do it later. 

Conversely, people who are unmotivated to do homework just can’t find the willpower to tackle their assignments. Procrastinators know they’ll at least attempt the homework at the last minute, whereas people who are unmotivated struggle with convincing themselves to do it at a ll. For procrastinators, the stress comes from the inevitable time crunch. For unmotivated people, the stress comes from trying to convince themselves to do something they don’t want to do in the first place. 

Here are some common reasons students are unmotivated in doing homework : 

• Assignments are too easy, too hard, or seemingly pointless 
• Students aren’t interested in (or passionate about) the subject matter
• Students are intimidated by the work and/or feels like they don’t understand the assignment 
• Homework isn’t fun, and students would rather spend their time on things that they enjoy 

To sum it up: people who lack motivation to do their homework are more likely to not do it at all, or to spend more time worrying about doing their homework than...well, actually doing it.

3 Tips for How to Get Motivated to Do Homework

The key to getting homework done when you’re unmotivated is to figure out what does motivate you, then apply those things to homework. It sounds tricky...but it’s pretty simple once you get the hang of it! Here are our three expert tips for motivating yourself to do your homework. 

#1: Use Incremental Incentives

When you’re not motivated, it’s important to give yourself small rewards to stay focused on finishing the task at hand. The trick is to keep the incentives small and to reward yourself often. For example, maybe you’re reading a good book in your free time. For every ten minutes you spend on your homework, you get to read five pages of your book. Like we mentioned earlier, make sure you’re choosing a reward that works for you! 

So why does this technique work? Using small rewards more often allows you to experience small wins for getting your work done. Every time you make it to one of your tiny reward points, you get to celebrate your success, which gives your brain a boost of dopamine . Dopamine helps you stay motivated and also creates a feeling of satisfaction when you complete your homework !  

#2: Form a Homework Group 

If you’re having trouble motivating yourself, it’s okay to turn to others for support. Creating a homework group can help with this. Bring together a group of your friends or classmates, and pick one time a week where you meet and work on homework together. You don’t have to be in the same class, or even taking the same subjects— the goal is to encourage one another to start (and finish!) your assignments. 

Another added benefit of a homework group is that you can help one another if you’re struggling to understand the material covered in your classes. This is especially helpful if your lack of motivation comes from being intimidated by your assignments. Asking your friends for help may feel less scary than talking to your teacher...and once you get a handle on the material, your homework may become less frightening, too. 

#3: Change Up Your Environment 

If you find that you’re totally unmotivated, it may help if you find a new place to do your homework. For example, if you’ve been struggling to get your homework done at home, try spending an extra hour in the library after school instead. The change of scenery can limit your distractions and give you the energy you need to get your work done. 

If you’re stuck doing homework at home, you can still use this tip. For instance, maybe you’ve always done your homework sitting on your bed. Try relocating somewhere else, like your kitchen table, for a few weeks. You may find that setting up a new “homework spot” in your house gives you a motivational lift and helps you get your work done. 

Social media can be a huge problem when it comes to doing homework. We have advice for helping you unplug and regain focus.

How to Do Homework When You’re Easily Distracted

We live in an always-on world, and there are tons of things clamoring for our attention. From friends and family to pop culture and social media, it seems like there’s always something (or someone!) distracting us from the things we need to do.

The 24/7 world we live in has affected our ability to focus on tasks for prolonged periods of time. Research has shown that over the past decade, an average person’s attention span has gone from 12 seconds to eight seconds . And when we do lose focus, i t takes people a long time to get back on task . One study found that it can take as long as 23 minutes to get back to work once we’ve been distracte d. No wonder it can take hours to get your homework done! 

3 Tips to Improve Your Focus

If you have a hard time focusing when you’re doing your homework, it’s a good idea to try and eliminate as many distractions as possible. Here are three expert tips for blocking out the noise so you can focus on getting your homework done. 

#1: Create a Distraction-Free Environment

Pick a place where you’ll do your homework every day, and make it as distraction-free as possible. Try to find a location where there won’t be tons of noise, and limit your access to screens while you’re doing your homework. Put together a focus-oriented playlist (or choose one on your favorite streaming service), and put your headphones on while you work. 

You may find that other people, like your friends and family, are your biggest distraction. If that’s the case, try setting up some homework boundaries. Let them know when you’ll be working on homework every day, and ask them if they’ll help you keep a quiet environment. They’ll be happy to lend a hand! 

#2: Limit Your Access to Technology 

We know, we know...this tip isn’t fun, but it does work. For homework that doesn’t require a computer, like handouts or worksheets, it’s best to put all your technology away . Turn off your television, put your phone and laptop in your backpack, and silence notifications on any wearable tech you may be sporting. If you listen to music while you work, that’s fine...but make sure you have a playlist set up so you’re not shuffling through songs once you get started on your homework. 

If your homework requires your laptop or tablet, it can be harder to limit your access to distractions. But it’s not impossible! T here are apps you can download that will block certain websites while you’re working so that you’re not tempted to scroll through Twitter or check your Facebook feed. Silence notifications and text messages on your computer, and don’t open your email account unless you absolutely have to. And if you don’t need access to the internet to complete your assignments, turn off your WiFi. Cutting out the online chatter is a great way to make sure you’re getting your homework done. 

#3: Set a Timer (the Pomodoro Technique)

Have you ever heard of the Pomodoro technique ? It’s a productivity hack that uses a timer to help you focus!

Here’s how it works: first, set a timer for 25 minutes. This is going to be your work time. During this 25 minutes, all you can do is work on whatever homework assignment you have in front of you. No email, no text messaging, no phone calls—just homework. When that timer goes off, you get to take a 5 minute break. Every time you go through one of these cycles, it’s called a “pomodoro.” For every four pomodoros you complete, you can take a longer break of 15 to 30 minutes.

The pomodoro technique works through a combination of boundary setting and rewards. First, it gives you a finite amount of time to focus, so you know that you only have to work really hard for 25 minutes. Once you’ve done that, you’re rewarded with a short break where you can do whatever you want. Additionally, tracking how many pomodoros you complete can help you see how long you’re really working on your homework. (Once you start using our focus tips, you may find it doesn’t take as long as you thought!)

Two Bonus Tips for How to Do Homework Fast

Even if you’re doing everything right, there will be times when you just need to get your homework done as fast as possible. (Why do teachers always have projects due in the same week? The world may never know.)

The problem with speeding through homework is that it’s easy to make mistakes. While turning in an assignment is always better than not submitting anything at all, you want to make sure that you’re not compromising quality for speed. Simply put, the goal is to get your homework done quickly and still make a good grade on the assignment! 

Here are our two bonus tips for getting a decent grade on your homework assignments , even when you’re in a time crunch. 

#1: Do the Easy Parts First 

This is especially true if you’re working on a handout with multiple questions. Before you start working on the assignment, read through all the questions and problems. As you do, make a mark beside the questions you think are “easy” to answer . 

Once you’ve finished going through the whole assignment, you can answer these questions first. Getting the easy questions out of the way as quickly as possible lets you spend more time on the trickier portions of your homework, which will maximize your assignment grade. 

(Quick note: this is also a good strategy to use on timed assignments and tests, like the SAT and the ACT !) 

#2: Pay Attention in Class 

Homework gets a lot easier when you’re actively learning the material. Teachers aren’t giving you homework because they’re mean or trying to ruin your weekend... it’s because they want you to really understand the course material. Homework is designed to reinforce what you’re already learning in class so you’ll be ready to tackle harder concepts later.

When you pay attention in class, ask questions, and take good notes, you’re absorbing the information you’ll need to succeed on your homework assignments. (You’re stuck in class anyway, so you might as well make the most of it!) Not only will paying attention in class make your homework less confusing, it will also help it go much faster, too.

What’s Next?

If you’re looking to improve your productivity beyond homework, a good place to begin is with time management. After all, we only have so much time in a day...so it’s important to get the most out of it! To get you started, check out this list of the 12 best time management techniques that you can start using today.

You may have read this article because homework struggles have been affecting your GPA. Now that you’re on the path to homework success, it’s time to start being proactive about raising your grades. This article teaches you everything you need to know about raising your GPA so you can

Now you know how to get motivated to do homework...but what about your study habits? Studying is just as critical to getting good grades, and ultimately getting into a good college . We can teach you how to study bette r in high school. (We’ve also got tons of resources to help you study for your ACT and SAT exams , too!)

These recommendations are based solely on our knowledge and experience. If you purchase an item through one of our links, PrepScholar may receive a commission.

Trending Now

How to Get Into Harvard and the Ivy League

How to Get a Perfect 4.0 GPA

How to Write an Amazing College Essay

What Exactly Are Colleges Looking For?

ACT vs. SAT: Which Test Should You Take?

When should you take the SAT or ACT?

Get Your Free

Find Your Target SAT Score

Free Complete Official SAT Practice Tests

How to Get a Perfect SAT Score, by an Expert Full Scorer

Score 800 on SAT Math

Score 800 on SAT Reading and Writing

How to Improve Your Low SAT Score

Score 600 on SAT Math

Score 600 on SAT Reading and Writing

Find Your Target ACT Score

Complete Official Free ACT Practice Tests

How to Get a Perfect ACT Score, by a 36 Full Scorer

Get a 36 on ACT English

Get a 36 on ACT Math

Get a 36 on ACT Reading

Get a 36 on ACT Science

How to Improve Your Low ACT Score

Get a 24 on ACT English

Get a 24 on ACT Math

Get a 24 on ACT Reading

Get a 24 on ACT Science

Stay Informed

Get the latest articles and test prep tips!

Ashley Sufflé Robinson has a Ph.D. in 19th Century English Literature. As a content writer for PrepScholar, Ashley is passionate about giving college-bound students the in-depth information they need to get into the school of their dreams.

Ask a Question Below

Have any questions about this article or other topics? Ask below and we'll reply!

• Type 2 Diabetes
• Heart Disease
• Digestive Health
• Multiple Sclerosis
• Diet & Nutrition
• Supplements
• Health Insurance
• Public Health
• Patient Rights
• Caregivers & Loved Ones
• End of Life Concerns
• Health News
• Thyroid Test Analyzer
• Doctor Discussion Guides
• Hemoglobin A1c Test Analyzer
• Lipid Test Analyzer
• Complete Blood Count (CBC) Analyzer
• What to Buy
• Editorial Process
• Meet Our Medical Expert Board

How to Relax Before Bed

6 calming activities for promoting a better transition to sleep

What you do in the time leading up to when you want to go to sleep is just as important as as physically getting into bed, if not more. Creating and sticking to a consistent bedtime routine can help you transition to sleep more easily and relieve insomnia .

The most effective way to wind-down before bed can be personal, so it might take some trial and error to figure out. This article covers the benefits of meditation, music, gentle exercise, and other suggestions for how to relax before bed.

Why You Need a Bedtime Routine

It can be harder to fall asleep when you haven't taken the time to prepare your body and mind to make the transition. If you're constantly in motion in the hours before you go to bed, whether that's physically or mentally, you may find that you still feel wide awake and struggle to relax.

Adopting a regular and relaxing routine can be incredibly helpful for getting your body and mind ready to go to sleep.

Children are a great example of the value of bedtime routines. A young child may have a snack, take a bath, and read a story before turning out the lights to go to sleep.

For kids, bedtime is often regular—around the same time every day of the week. Some kids seem to wake without an alarm clock and jump out of bed refreshed and ready to face the day.

Many adults don't sleep as well as they did when they were kids, but creating a bedtime routine and sticking to it can be a step in that direction.

Activities to Try Before Bedtime

It's important to reserve the last 30 to 60 minutes before your bedtime for transition activities that will ready you for sleep.

If you're busy, it can be hard to put aside work or pleasure to prioritize sleep, but doing so helps prevent sleep deprivation .

Some people benefit from setting an artificial closure to the day. You can think of it as picking a deadline for ending work and starting the transition to sleep.

Setting a stopping point helps protect your total sleep time and can ease insomnia. It can also establish a buffer zone between your daytime activities (and stress) and restful sleep.

The best activities for winding down at night will depend on your personal preferences and needs. What's important is that you choose something that you find calming. Your sleep transition time is not for catching up on work, paying bills, or talking to a partner about a stressful situation.

Here are just a few examples of the kinds of bedtime routine activities that people often find calming.

Many people read before bed. Ideally, they would not read in bed, because this has been shown to contribute to insomnia. However, many people are able to read in bed just fine and don't feel it has a negative effect on their sleep.

Reading books for pleasure is better than work-related materials.

When you start to read the same sentence over and over because it’s not sinking in, it’s probably time to turn out the lights and go to sleep.

Prayer or Meditation

Engaging in rote prayers or meditative mantras can calm the mind. These can be specific to your religious preference or more general. Some people also use guided imagery to relax.

There are plenty of books and online resources that can help you get started. There are also apps that can guide you through meditation practice and many even come with a shut-off timer in case you fall asleep while listening.

Listening to Music

It can be wonderfully relaxing to listen to music before bedtime. The best kind depends on your personal preferences, but many people find classical music soothing.

There are also many nature sound playlists that can provide calming soundscapes to fall asleep to.

Watching TV or a Movie

At the end of the day, it can be nice to relax while lying on the couch or sitting in an easy chair and watching a little television. However, avoid tuning into a show that's exciting or that will run late.

If you watch a favorite movie or show you've seen a dozen times, you'll be less engaged because it's familiar to you. This will actually make it easier to transition to bed when it is time.

Try to avoid light exposure from screens that are close to your eyes, like your phone, before going to bed.

Taking a Bath or a Shower

There is evidence that a warm bath or shower before bed can be a helpful sleep aid.

Since your body temperature also impacts sleep, bathing can help physically prep your body for getting into your cozy bed.

You may want to try doing some low-impact exercises such as stretching or yoga before going to bed. Gentle movements can ease pain and aid sleep.

However, don't do an overly aerobic or intense workout. If you are sweating, you are probably doing too much.

There are many ways to unwind before bed, and taking the time to do so can help you sleep better. Doing some gentle stretching, taking a warm bath, and reading or listening to music are just a few ideas that you may want to try making a part of your nightly routine.

Peters BR. Irregular bedtimes and awakenings . Evaluation of Sleep Complaints . Sleep Med Clinic . 2014;9:481-489. doi:10.1016/j.jsmc.2014.08.001

Kryger, M. H., Roth, T., & Goldstein, C. A. (2022). Principles and practice of Sleep Medicine . Elsevier.

Harvard Medical School. 8 secrets to a good night's sleep .

Centers for Disease Control and Prevention. Tips for better sleep .

Edlin G, Golanty E. (2018). Health & Wellness . Jones & Bartlett Learning.

Nemours. What should I do if I can't sleep? .

Rusch HL, Rosario M, Levison LM, et al. The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials.   Ann N Y Acad Sci . 2019;1445(1):5-16. doi:10.1111/nyas.13996

Jespersen KV, Pando-Naude V, Koenig J, Jennum P, Vuust P. Listening to music for insomnia in adults .  Cochrane Database Syst Rev . 2022;8(8):CD010459. Published 2022 Aug 24. doi:10.1002/14651858.CD010459.pub3

Hazanchuk V.  Should You Choose Night Mode to Reduce Blue Light? . American Academy of Ophthalmology. May 2019.

Haghayegh S, Khoshnevis S, Smolensky MH, Diller KR, Castriotta RJ. Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis . Sleep Med Rev . 2019;46:124-135.  doi:10.1016/j.smrv.2019.04.008

Wei M. Yoga for Better Sleep . Harvard Medical School. October 2018.

By Brandon Peters, MD Dr. Peters is a board-certified neurologist and sleep medicine specialist and is a fellow of the American Academy of Sleep Medicine.

• PRO Courses Guides New Tech Help Pro Expert Videos About wikiHow Pro Upgrade Sign In
• EDIT Edit this Article
• EXPLORE Tech Help Pro About Us Random Article Quizzes Request a New Article Community Dashboard This Or That Game Happiness Hub Popular Categories Arts and Entertainment Artwork Books Movies Computers and Electronics Computers Phone Skills Technology Hacks Health Men's Health Mental Health Women's Health Relationships Dating Love Relationship Issues Hobbies and Crafts Crafts Drawing Games Education & Communication Communication Skills Personal Development Studying Personal Care and Style Fashion Hair Care Personal Hygiene Youth Personal Care School Stuff Dating All Categories Arts and Entertainment Finance and Business Home and Garden Relationship Quizzes Cars & Other Vehicles Food and Entertaining Personal Care and Style Sports and Fitness Computers and Electronics Health Pets and Animals Travel Education & Communication Hobbies and Crafts Philosophy and Religion Work World Family Life Holidays and Traditions Relationships Youth
• Browse Articles
• Learn Something New
• Quizzes Hot
• Happiness Hub
• This Or That Game
• Train Your Brain
• Explore More
• Support wikiHow
• About wikiHow
• Log in / Sign up
• Education and Communications
• Personal Development
• Routines and Habits

How to Follow an After School Routine

Last Updated: April 9, 2024 Fact Checked

This article was co-authored by Desiree Panlilio . Desiree Panlilio is a Teen Life Coach and the Owner of Encouraging Teens, LLC. With over three years of experience, she specializes in helping teens and young adults define roles, set goals, develop healthy academic and personal habits, grow in leadership potential, and create their life paths. Desiree holds a BSN in Nursing from The University of Victoria and an MA in Human Services Counseling with a concentration in Life Coaching from Liberty University. There are 12 references cited in this article, which can be found at the bottom of the page. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 64,104 times.

If you find that you’re struggling to get everything done in the evening after school, sketching out a routine might help. Be sure you plan in all the tasks you have to do, as well as leaving some time to relax and unwind. Following a routine can help you learn to manage your time and get on top of all your schoolwork.

Creating an After School Routine

• You can write down a timetable on a piece of paper or on the computer.
• Break each hour down into smaller chunks so you can be more precise in your planning.

• Doing your homework.
• Completing your chores around the house.
• Eating your dinner.
• Taking a bath or shower.
• Preparing your bag for the next school day.

• You might find it helpful to label these tasks as priority A, B, or C.
• If you do this, be aware, that you may find that priority C tasks get overlooked. [3] X Research source
• An alternative is to organise these tasks by the deadlines. If something does not have a specific deadline, you can apply one yourself.
• This could be a short-term or longer-term deadline. For example, you might say you have to get your daily homework done by 8pm, or you that you need to finish your project by the end of the month.

• Add in any regular after school commitments you have. This could include soccer practice, or music lessons.
• If you have lots of different commitments on different days of the week, make a separate schedule for each day.

Managing the Essentials

• Playing sports with your friends immediately after school is a good way to decompress after class.
• It can help you clear your mind and unwind.
• Having a defined transition time from school to home is an important part of a successful routine. [5] X Research source

• You will have time to relax again before bed after you have completed your homework.
• This is the time to watch some TV, read, or just hang around with your family.

• Don’t forget to schedule time to wash before bed.
• If you have a nice warm bath you can include this as part of your relaxing time before bed.
• Relaxing before bed will help you get to sleep more easily and have a more restful night. [9] X Research source

• If you are rushing around trying to find things in the morning, you will be getting stressed out before you even leave the house.
• Being prepared means you will have time to sit down and have a good breakfast before you head out.

Sticking to Your Routine

• Make sure you allow yourself time to readjust when you leave school and go home.
• Make an adjustment to your routine if you find that your homework is taking longer than you expected.
• Trying to do too many activities will just tire you out, and you will get less done than if you had a more modest routine.

• You have to try and find a balance between being flexible and consistent. [11] X Research source
• Being aware of things before they happen will help you plan ahead and prioritise.
• For example, if you have some deadlines coming up at school, take this into account early. Alter your routine to give you time to study without sacrificing all your fun and relaxing time.

• For example, if you are learning Spanish, set yourself twenty minutes of vocabulary practice at 6pm every night.
• Wait for the set time, and try to stick to it exactly. Once you have done this for a few weeks you will feel proud of your self-control.
• Breaking tasks down into smaller chunks can help you overcome procrastination and make steady progress through your routine. [13] X Research source

• A good routine should have a mix of active and quiet periods, as well as activities done alone and done in a group.
• Also try to mix indoor and outdoor activities when it is possible. [16] X Research source

Example After School Routine

Expert Q&A

You Might Also Like

• ↑ Desiree Panlilio. Teen Life Coach. Expert Interview. 12 October 2021.
• ↑ https://success.oregonstate.edu/learning/prioritize
• ↑ https://www.uopeople.edu/blog/10-best-time-management-tips-for-students/
• ↑ https://www.gse.harvard.edu/news/uk/18/07/let-it-grow
• ↑ https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
• ↑ https://www.psychologytoday.com/us/blog/notes-self/201310/how-relax
• ↑ https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep
• ↑ https://learningcenter.unc.edu/tips-and-tools/changing-habits/
• ↑ https://www.stetson.edu/administration/academic-success/media/STUDY%20SCHEDULE.pdf
• ↑ https://students.unimelb.edu.au/academic-skills/resources/study-skills/time-management/time-management
• ↑ https://www.cdu.edu.au/launchpad/future-study/six-tips-balancing-work-and-study
• ↑ https://medicine.umich.edu/dept/psychiatry/michigan-psychiatry-resources-covid-19/your-lifestyle/importance-physical-activity-exercise-during-covid-19-pandemic

About This Article

• Send fan mail to authors

Reader Success Stories

Feb 23, 2018

Did this article help you?

Zafreen Shaik

Jul 28, 2017

Featured Articles

Trending Articles

Watch Articles

• Terms of Use
• Privacy Policy
• Do Not Sell or Share My Info
• Not Selling Info

Get all the best how-tos!

Sign up for wikiHow's weekly email newsletter

• Mattress Education Mattress Sizes Mattress Types Choosing the Best Mattress Replacing a Mattress Caring for a Mattress Mattress Disposal Mattress Accessories Adjustable Beds Mattress Sizes Mattress Types Choosing the Best Mattress Replacing a Mattress Caring for a Mattress Mattress Disposal Mattress Accessories Adjustable Beds
• Better Sleep Sleep Positions Better Sleep Guide How to Sleep Better Tips for Surviving Daylight Saving Time The Ideal Bedroom Survey: Relationships & Sleep Children & Sleep Sleep Myths
• Resources Blog Research Press Releases
• Extras The Science of Sleep Stages of Sleep Sleep Disorders Sleep Safety Consequences of Poor Sleep Bedroom Evolution History of the Mattress

• December 12, 2018

Teens, Sleep and Homework Survey Results

Better sleep council research finds that too much homework can actually hurt teens' performance in school.

• Press Releases

ALEXANDRIA, Va. , Dec. 11, 2018 – According to new research from the Better Sleep Council (BSC) – the nonprofit consumer-education arm of the International Sleep Products Association – homework, rather than social pressure, is the number one cause of teenage stress, negatively affecting their sleep and ultimately impacting their academic performance.

American teenagers said they spend 15+ hours a week on homework, and about one-third (34%) of all teens spend 20 or more hours a week. This is more than time spent at work, school clubs, social activities and sports. When asked what causes stress in their lives, about three-quarters of teens said grades/test scores (75%) and/or homework (74%) cause stress, more than self-esteem (51%), parental expectations (45%) and even bullying (15%). In fact, according to the American Psychological Association’s Stress in America™ Survey, during the school year, teenagers say they experience stress levels higher than those reported by adults.

Further, more than half (57%) of all teenagers surveyed do not feel they get enough sleep. Seventy-nine percent reported getting 7 hours of sleep or less on a typical school night, more than two-thirds (67%) say they only get 5 to 7 hours of sleep on a school night, and only about one in five teens is getting 8 hours of sleep or more. Based on the BSC’s findings, the more stressed teenagers feel, the more likely they are to get less sleep, go to bed later and wake up earlier. They are also more likely to have trouble going to sleep and staying asleep – more often than their less-stressed peers.

“We’re finding that teenagers are experiencing this cycle where they sacrifice their sleep to spend extra time on homework, which gives them more stress – but they don’t get better grades,” said Mary Helen Rogers , vice president of marketing and communications for the Better Sleep Council. “The BSC understands the impact sleep has on teenagers’ overall development, so we can help them reduce this stress through improved sleep habits.”

The BSC recommends that teens between the ages of 13-18 get 8-10 hours of sleep per night. For teens to get the sleep their bodies need for optimal school performance, they should consider the following tips:

• Establish a consistent bedtime routine . Just like they set time aside for homework, they should schedule at least 8 hours of sleep into their daily calendars. It may be challenging in the beginning, but it will help in the long run.
• Keep it quiet in the bedroom.  It’s easier to sleep when there isn’t extra noise. Teens may even want to wear earplugs if their home is too noisy.
• Create a relaxing sleep environment. Make sure the bedroom is clutter-free, dark and conducive to great sleep. A cool bedroom, between 65 and 67 degrees , is ideal to help teens sleep.
• Cut back on screen time. Try cutting off screen time at least an hour before bed. The blue light emitted from electronics’ screens disturbs sleep.
• Examine their mattress. Since a mattress is an important component of a good night’s sleep, consider replacing it if it isn’t providing comfort and support, or hasn’t been changed in at least seven years.

Other takeaways on the relationship between homework, stress and sleep in teenagers include:

• Teens who feel more stress (89%) are more likely than less-stressed teens (65%) to say homework causes them stress in their lives.
• More than three-quarters (76%) of teens who feel more stress say they don’t feel they get enough sleep – which is significantly higher than teens who are not stressed, since only 42% of them feel they don’t get enough sleep.
• Teens who feel more stress (51%) are more likely than less-stressed teens (35%) to get to bed at 11 p.m. or later. Among these teens who are going to bed later, about 33% of them said they are waking up at 6:00 a.m. or earlier.
• Students who go to bed earlier and awaken earlier perform better academically than those who stay up late – even to do homework.

About the BSC The Better Sleep Council is the consumer-education arm of the International Sleep Products Association, the trade association for the mattress industry. With decades invested in improving sleep quality, the BSC educates consumers on the link between sleep and health, and the role of the sleep environment, primarily through www.bettersleep.org , partner support and consumer outreach.

Related Posts

The State of America’s Sleep: COVID-19 and Sleep

The state of america’s sleep: isolation and sleep, the state of america’s sleep.

ABOUT THE BETTER SLEEP COUNCIL

• Mattress Education
• Better Sleep
• Privacy Policy
• Confidentiality Statement

• EXPLORE Random Article
• Happiness Hub

How to Do Homework in the Morning

Last Updated: June 28, 2021 References

This article was co-authored by Jennifer Kaifesh and by wikiHow staff writer, Amber Crain . Jennifer Kaifesh is the Founder of Great Expectations College Prep, a tutoring and counseling service based in Southern California. Jennifer has over 15 years of experience managing and facilitating academic tutoring and standardized test prep as it relates to the college application process. She takes a personal approach to her tutoring, and focuses on working with students to find their specific mix of pursuits that they both enjoy and excel at. She is a graduate of Northwestern University. There are 11 references cited in this article, which can be found at the bottom of the page. This article has been viewed 144,793 times.

If you want to get some homework done in the morning, that's awesome! Just make sure you get everything ready the night before so you can get right to work in the morning. We've created a list to help you do just that! We'll start by walking you through some ways to prepare the night before and then share a few pointers to help you have a stress-free morning.

Figure out how much time you'll need in the morning.

• Don't forget to leave plenty of time for eating breakfast and getting ready!

Leave your homework out so it's ready to go.

• If you think you might need stuff like a dictionary, graph paper, or a ruler, go ahead and grab it now. [3] X Trustworthy Source Child Mind Institute Nonprofit organization providing evidence-based care for children with mental health and learning disorders and their families Go to source

Pack your lunch and set out your clothes at night.

Set your alarm to wake you up in the morning.

• If you have a family member who wakes up early, ask them to make sure you’re awake in the morning and to wake you up immediately if you’re still snoozing.

Go to bed at a sensible hour so you won't be tired.

• Put your phone on a sleep timer if your friends have a habit of calling or texting you late into the night.

Sit at a desk or table to finish your homework in the morning.

• If your bed is starting to look a little too appealing as you’re working at your desk, get up and go work at the kitchen table, just in case!

Do logic-based homework first.

Get up and move around if you start to feel sleepy.

• Be careful not to get distracted! Limit your break to 1-2 minutes.

Leave enough time to get to school before the first bell.

Give yourself more than a day for tough assignments.

• If you're procrastinating because you don't understand the assignment, don't be afraid to ask your teacher to clarify! Ask for clear instructions and examples so you can get started. [13] X Trustworthy Source Edutopia Educational nonprofit organization focused on encouraging and celebrating classroom innovation Go to source

Community Q&A

You Might Also Like

• ↑ https://www.startupwisconsin.org/tricky-tips-on-how-to-do-homework-early-in-the-morning.htm
• ↑ https://ofy.org/blog/homework-hacks-8-tips-get-done-faster/
• ↑ https://childmind.org/article/strategies-to-make-homework-go-more-smoothly/
• ↑ https://childmind.org/article/school-mornings-without-the-stress/
• ↑ https://www.fastcompany.com/3041455/8-tricks-to-make-yourself-wake-up-earlier
• ↑ https://www.healthychildren.org/English/healthy-living/sleep/Pages/healthy-sleep-habits-how-many-hours-does-your-child-need.aspx
• ↑ https://childmind.org/article/teenagers-sleep-deprived/
• ↑ https://kidshealth.org/en/kids/organize-focus.html
• ↑ http://www.telegraph.co.uk/education/2017/04/12/maths-classes-should-taught-morning-improve-attainment-study/
• ↑ https://www.chkd.org/patients-and-families/health-library/quick-tips/homework-procrastination/
• ↑ https://www.edutopia.org/article/3-reasons-students-procrastinate-and-how-help-them-stop

About this article

If you want to do your homework in the morning, prepare the night before by setting out your homework on your desk so you don't waste time the next day. Then, set your alarm so you wake up with enough time to complete your assignments, have breakfast, and get to school. When you wake up in the morning, do stretches to make you feel more alert and drink a glass of cold water to release adrenaline. Finally, sit at a desk or table to do your assignments to help you stay focused. To learn why you should complete logic-based homework first, read on! Did this summary help you? Yes No

Reader Success Stories

Nov 30, 2023

Did this article help you?

Alexander Chytiris

Feb 10, 2018

• About wikiHow
• Terms of Use
• Privacy Policy
• Do Not Sell or Share My Info
• Not Selling Info

• Skip to main content
• Skip to primary sidebar
• Skip to footer

Put this information right at your fingertips with my book, It’s Never Too Late To Sleep Train

Craig Canapari, MD

Proven advice for better sleep in kids and parents

Homework vs. Sleep: A Cause of Stress in Teens (And Younger Kids)

Posted on August 31, 2015 by Craig Canapari M.D.

Homework stresses kids out; there is no way around this fact. The combination of heavy homework loads and early school start times is a major cause of sleep deprivation and consequent stress in teens, but this can be a problem even in younger kids.

When we moved to Connecticut, I was struck by the perception of some parents that my son’s classmates that he and his peers were not getting enough homework. I was shocked; these kids were in first grade at the time.  Fortunately, my son’s teacher have resisted this pressure.

When I started looking into the evidence,  I was surprised to find that there is not much evidence that homework before high school benefits children.  I really love this article by Justin Coulson, a parenting expert and psychologist, detailing why he bans his school age children from doing homework , concluding from the evidence that homework does more harm than good. A recent study showed that some elementary school children had three times the recommended homework load . In spite of this, homework has started appearing even in kindergarten and the first great in spite of recommendations to the contrary. This has become a source of great stress to families.

Sleep deprivation in teenagers is an epidemic here in the US, with up to 90% of teenagers not getting enough sleep on school nights . The most important factor causing this is school start times that are too early for teenagers, who are hardwired to go to bed later and get up later compared with younger children (or grown-ups, for that matter). I’ve discussed this at length on my blog .

Another factor which can cause sleep deprivation is homework. Some studies suggest that the amount of homework which teenagers receive has stayed constant over time. I don’t pretend to be an educational expert, but I frequently see children and teenagers who have hours and hours of homework every night. This seems most common in teenagers who are striving to get into competitive colleges. This is piled on top of multiple extracurricular activities– sports, clubs, music lessons, and public service. Of course, the patients and families I see in clinic tend to be the people with the greatest difficulties with sleep. So I decided to look into this issue a bit more.

How common is excessive homework, anyway?

The recommendation of the National Education Association is that children received no more than ten minutes of homework per grade level. So a high school senior would max out at two hours of homework per night. An analysis published by the Brookings Institute concluded that there has been little change in the amount of homework assigned between 1984 and 2012 . About 15% of juniors and seniors did have greater than two hours of homework per night. Interestingly, the author also referenced a study which showed that about 15% of parents were concerned about excessive homework as well. This would suggest that the problem of excessive homework is occurring only in about one in six teenagers.

There is a perception that homework loads are excessive. This certainly may be the case in some communities or in high pressure schools. Teenagers certainly think that they have too much homework; here is a well researched piece written by a teenager  who questions the utility of large amounts of homework.

Some generalities emerge from the educational research :

• Older students get more homework than younger students
• Race may play a role, with Asian students doing more homework
• Less experienced teachers assign more homework
• Math classes are the classes most likely to assign homework

How beneficial is homework?

The US is a relatively homework intense country, but does not score as well as countries where homework is less common. In high school age kids, homework does have benefits. However, 70 minutes total seems to be the sweet spot in terms of benefits ; homework in excess of this amount is associated with decreasing test scores.

Homework clearly can have benefits– development of good organizational habits, review of materials, and improving skills such as reading and critical thinking. Homework should be assigned, however, with the goal of helping children learning, not because the teacher or school has decided that a certain amount should be assigned nightly, or because some parents want their children to get more  homework. Alfie Kohn, an educational leader and a big critic of homework. published a great article on rethinking homework . Here’s another thoughtful perspective on homework by a history teacher named Glen Whitman.

When To Worry About Excessive Homework

Obviously, I am not an educational expert. My review of this topic suggests that most children do not have an undue burden of homework. Thus, the best way to help teenagers get more sleep is to start school later . However, there are a subset of teenagers who may have an excessive amount of homework. I would define that is over two hours of homework a night, or an amount of homework that keeps children up late at night with regularity, especially given that getting enough sleep is critical for learning. No child should have to regularly decide between homework and sleep.  These factors can contribute to excessive homework:

• Unreasonable amounts of assigned homework (10 minutes/grade level)
• Excessive extracurricular activities leading to a late homework start time
• Learning problems such as ADHD or dyslexia, especially if they have not yet been diagnosed.

Some final advice:

• Teenagers:  If you cannot get your homework done at night without staying up past ten or eleven on school nights, please talk to your parents about this. They can help you. Also, recognize that there are diminishing returns; I got the worst grade I ever got in college on a biochemistry exam after pulling my one and only all-nighter. Going to sleep earlier on the night before a test might be more beneficial than sacrificing sleep to study.
• Parents: Be conscious of how late your teens are staying up and how much time they are spending on their homework. If it seems excessive, please review your child’s schedule with him or her, and have a frank conversation with your child’s teachers.
• Educators:  Ask your students how long they are spending on homework. If they seem sleepy in class, talk about this issue with them and  their parents. Try to make sure that the culture of your school is such that homework is assigned for clear educational benefits, and not simply for the sake of doing so.

I would love to hear your perspectives on these issues. Of course, to paraphrase “Bones” McCoy , “I’m a sleep doctor, not a teacher.” However, if I was asking my patients to do a nightly treatment that required an hour or more of their time, I would have to be absolutely sure that it was helpful. I’m not convinced that homework meets that standard.  Do I have this issue all wrong? Let me know in the comments.  Is the homework load excessive in your town? I would love to hear.

You May Also Be Interested In...

• Lack of Sleep is A Cause of Childhood Obesity
• Busting Sleep Myths: From Wake Windows to Sleepy…
• Finally! A Podcast All About Kids' Sleep Issues

Need More Help Getting Your Kid to Fall Asleep (and Stay Asleep)?

Get help with your child’s sleep!

Success! Now check your email to confirm your subscription.

There was an error submitting your subscription. Please try again.

DrCraigCanapari.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means to earn fees when linking to Amazon.com and affiliated sites.

Come say hi on social!

• Breathing Disorders
• Hypersomnias
• Movement Disorders
• Circadian Rhythm Disorders
• Parasomnias
• In-Lab Tests
• Home Based/Out of Lab
• Connected Care
• Consumer Sleep Tracking
• Therapy Devices
• Pharmaceuticals
• Surgeries & Procedures
• Behavioral Sleep Medicine
• Demographics
• Sleep & Body Systems
• Prevailing Attitudes
• Laws & Regulations
• Human Resources
• White Papers

Select Page

Better Sleep Council Research Finds That Too Much Homework Can Actually Hurt Teens’ Performance In School

Dec 19, 2018 | Age | 0 |

According to new research from the Better Sleep Council (BSC)—the nonprofit consumer-education arm of the International Sleep Products Association—homework, rather than social pressure, is the number-one cause of teenage stress, negatively affecting their sleep and ultimately impacting their academic performance.

American teenagers said they spend 15+ hours a week on homework, and about one-third (34%) of all teens spend 20 or more hours a week. This is more than time spent at work, school clubs, social activities, and sports. When asked what causes stress in their lives, about three-quarters of teens said grades/test scores (75%) and/or homework (74%) cause stress, more than self-esteem (51%), parental expectations (45%) and even bullying (15%).

Further, more than half (57%) of all teenagers surveyed do not feel they get enough sleep. Seventy-nine percent reported getting 7 hours of sleep or less on a typical school night, more than two-thirds (67%) say they only get 5 to 7 hours of sleep on a school night, and only about one in five teens is getting 8 hours of sleep or more. Based on the BSC’s findings, the more stressed teenagers feel, the more likely they are to get less sleep, go to bed later, and wake up earlier. They are also more likely to have trouble going to sleep and staying asleep—more often than their less-stressed peers.

“We’re finding that teenagers are experiencing this cycle where they sacrifice their sleep to spend extra time on homework, which gives them more stress—but they don’t get better grades,” says Mary Helen Rogers, vice president of marketing and communications for the Better Sleep Council, in a release. “The BSC understands the impact sleep has on teenagers’ overall development, so we can help them reduce this stress through improved sleep habits.”

The BSC recommends that teens between the ages of 13-18 get 8-10 hours of sleep per night. For teens to get the sleep their bodies need for optimal school performance, they should consider the following tips:

• Establish a consistent bedtime routine. Just like they set time aside for homework, they should schedule at least 8 hours of sleep into their daily calendars. It may be challenging in the beginning, but it will help in the long run.
• Keep it quiet in the bedroom. It’s easier to sleep when there isn’t extra noise. Teens may even want to wear earplugs if their home is too noisy.
• Create a relaxing sleep environment. Make sure the bedroom is clutter-free, dark and conducive to great sleep. A cool bedroom, between 65 and 67 degrees, is ideal to help teens sleep.
• Cut back on screen time. Try cutting off screen time at least an hour before bed. The blue light emitted from electronics’ screens disturbs sleep.
• Examine their mattress. Since a mattress is an important component of a good night’s sleep, consider replacing it if it isn’t providing comfort and support, or hasn’t been changed in at least seven years.

Other takeaways on the relationship between homework, stress and sleep in teenagers include:

• Teens who feel more stress (89%) are more likely than less-stressed teens (65%) to say homework causes them stress in their lives.
• More than three-quarters (76%) of teens who feel more stress say they don’t feel they get enough sleep—which is significantly higher than teens who are not stressed, since only 42% of them feel they don’t get enough sleep.
• Teens who feel more stress (51%) are more likely than less-stressed teens (35%) to get to bed at 11 p.m. or later. Among these teens who are going to bed later, about 33% of them said they are waking up at 6 am or earlier.
• Students who go to bed earlier and awaken earlier perform better academically than those who stay up late—even to do homework.

Related Posts

Sleep Disorders Increase Risk of ED Visits and Hospitalizations in Children With Chronic Conditions

April 2, 2024

Wireless Monitoring of Infant Sleep ‘Very Feasible & Actually Expands the Potential for Long-Term Sleep Monitoring”

March 2, 2021

Small Molecules Change Biological Clock Rhythm

June 15, 2015

The Evidence on Kids, Sleep, and School Start Times

August 10, 2018

Upcoming Events

You need sleep and so does your practice – st. louis, mo, esthetics: creating beautiful smiles, illinois sleep society – 2024 annual conference, society of behavioral sleep medicine 6th annual scientific conference, collaboration cures 2024.

• Bipolar Disorder
• Therapy Center
• When To See a Therapist
• Types of Therapy
• Best Online Therapy
• Best Couples Therapy
• Best Family Therapy
• Managing Stress
• Sleep and Dreaming
• Understanding Emotions
• Self-Improvement
• Healthy Relationships
• Student Resources
• Personality Types
• Sweepstakes
• Guided Meditations
• Verywell Mind Insights
• 2024 Verywell Mind 25
• Mental Health in the Classroom
• Editorial Process
• Meet Our Review Board
• Crisis Support
• Your Sleep and Mental Health
• Sleep and Aging
• Bedtime Meditation
• Sleep Hygiene
• Sleeping Positions
• Sleep and Memory
• Sleep Study

How Bedtime Meditation Can Help Turn Your Brain Off at Night

Meditation may be the thing missing from your good-sleep toolbox

Understanding Sleep Difficulties

Getting started with bedtime meditation, guided bedtime meditations, mindfulness techniques for sleep, incorporating bedtime meditation into your routine, other strategies for better sleep.

• Next in Mind Over Mattress Guide How to Ditch Poor Sleep Hygiene

We all know that getting enough sleep—and getting good quality sleep—is important for our health and happiness. But what can you do if you can’t fall asleep quickly or sleep soundly once you are asleep? It might be time to try bedtime meditation—mindful meditation techniques designed to help you fall asleep and stay asleep.

“Falling asleep and staying asleep” is certainly much easier said than done. There are many barriers to good sleep. Let’s examine some of them and their effects on our health .

Common Sleep Issues and Their Impact on Overall Well-Being

Difficulty falling asleep and staying asleep is often due to stress . It can be difficult to unwind after a long hard day, leaving you wound up and anxious as you’re trying to fall asleep. To make matters worse, not being able to fall asleep when you want to can also cause stress, leaving you even more anxious than before.

Insomnia is the chronic inability to fall asleep and stay asleep. Many people experience insomnia and disorders that can accompany it, like restless legs syndrome and sleep apnea . These medical conditions can keep you from getting a good night’s sleep even in the best of circumstances.

Not getting enough sleep or good sleep can affect both your mental and physical health. Being tired during the day can wreak havoc on your focus and attention, and regular sleeplessness can actually increase the likelihood of experiencing depression and anxiety. An increased risk of dementia has also been associated with lack of sleep.

Many chronic health problems have also been linked to lack of sleep, including:

• Heart disease
• Kidney disease
• High blood pressure

Lack of sleep is also associated with being more susceptible to catching cold and craving salty, sweet, and starchy foods, which in turn has been connected with obesity and diabetes in some research.

In addition, using your phone or another electronic screen right before bed also disrupts your sleep; in fact, even excessive screen time during the day can negatively affect your sleep that night.

How Bedtime Meditation Can Help Improve Sleep Quality

Bedtime meditations can help you fall asleep faster and sleep more soundly. But how?

Primarily, bedtime meditations are about relaxation . By promoting calmness before you go to sleep, bedtime meditation can reduce insomnia and other sleep problems. Meditation triggers a “relaxation response,” which helps you move your body and brain from flight-or-fight mode (which we experience during the day) to rest mode. In this state, we are able to lower our heart rate and slow our breathing—both signs of rest and relaxation.

Relaxation also combats stress, which is closely tied to many sleep disorders. “The specific science backed benefits depend on the type of meditation you're practicing, but meditation has been shown to decrease amygdala activity, which is a part of the brain that is involved in stress and fear responses,” explains Megan Monahan, meditation expert.

When there is less of that future/past rumination, it becomes easier to relax in the present moment and certainly wind down into sleep at the end of the day.

By guiding your focus to any tension you feel in your body and any racing thoughts that are contributing to your stress, bedtime meditation readies your whole self for sleep.

The great thing about bedtime meditation is that anyone can start at anytime. Monahan suggests a certain type of meditation to get you ready for sleep. “I generally don't recommend my clients use most tradition meditation practices (mantra especially) to fall asleep because they'll more likely end up falling asleep when they use that practice during waking hours,” she explains.

“I really like using yoga nidra meditation to aid in falling asleep, as you still get the benefits even if you end up drifting into a fully asleep state," she says.

There are a few different types of bedtime meditations to try:

• Body scanning —this involves focusing on one body part at a time to identify tension and acknowledge how your body is feeling.
• Visualization —you might imagine that a relaxing and comforting blue light is emanating from your chest, slowly covering your entire body; or you might visualize that you are lying in a sunny field, warm and comfortable. Choose images that make you feel happy, content, and restful.
• Breathwork —counted breathing and purposeful breathing (like breathing in through your nostrils for 4 and breathing out of your mouth for 8) can let your body know that it is safe to relax and make you feel calmer and more ready for sleep.
• Progressive muscle relaxation —you might start at your toes and consciously try to relax each muscle as you travel up your body, or you might tense and relax muscles rhythmically to release stress.

Mindful Moment

Need a breather? Take this free  2-minute meditation to help you fall asleep —or choose from our  guided meditation library  to find another one that will help you feel your best.

Guided meditations—or meditations that walk you through what you’re supposed to be thinking about and doing with your body—are especially helpful for beginners, who might not know what exactly works for them just yet, but they can benefit anybody. 

Guided bedtime meditations can walk you through:

• Focusing on breath (to help you relax your body and mind)
• Focusing on the present moment (to combat the stress of the day)
• Body scanning (to identify areas of your body where you are holding tension)
• Visualizations (to encourage relaxation and comfort)
• Calming mantras (to help ease your brain out of anxiety and into quiet rest)

It’s easy to find guided bedtime meditations on platforms like YouTube, or through podcast or audiobook resources. There are also lots of apps, like Headspace or Calm, that specifically teach meditation and provide hundreds of guided meditations for a small monthly fee or, in some cases, for free.

These apps also sometimes feature “sleep stories,” or stories that are specifically designed to lull you off to sleep. There’s tons of content out there!

There are easy ways to make your bedtime meditation successful, even if you're a beginner.

First of all, try to practice daily. The more you practice your mindfulness, the better it will work for you. 

Start winding down a few hours before bed—limit your screen time and set a nightly bedtime routine. This will let your body and mind know that it is time to start relaxing, and consistency is key.

At the same time, don’t force it. Putting pressure on yourself to sleep when you’re not sleepy can cause even more stress. If you’re not falling asleep right away or within a reasonable (read: comfortable) amount of time, get out of bed and try a mindfulness meditation or do some quiet reading, then go back to bed.

Lying awake in bed makes you associate your bed with activities other than sleeping, which can affect your ability to wind down and fall asleep there.

Acknowledge where you are. If you know what kinds of tension you are holding onto, focus on that. Maybe you had an especially stressful day at work—let yourself off the hook if you’re having a particularly tough time falling asleep after that. Sleep might be the second or third (or fourth or fifth) step in your mindfulness and bedtime meditation, and that’s ok. Whatever gets you there is good enough.

Monahan has some tips and tricks for successful mindfulness techniques, including “using your senses to help aid in your ability to relax.” For example:

• Use essential oils like lavender or chamomile 
• Have neutral colors in your bedroom that are calming and grounding
• Listen to instrumental music or nature sounds
• Limit screen time (everyone's favorite suggestion!)

Setting up and maintaining a bedtime meditation routine is imperative to its success. Here are a few suggestions as to how to do that.

Tips for Establishing a Consistent Bedtime Meditation Practice

First of all, have a set bedtime. This consistency will help your body and mind learn that when the clock strikes that number, it’s time to wind down for sleep.

Set your alarm for the next day a few hours before bedtime and put your phone aside at the same time every night.

Find the meditation that works best for you. This might take some trial and error. Try out things like mantras, body scanning, and visualization to figure out what puts you most at ease.

Be patient with yourself. You’re not going to fix your sleep problems overnight (pun intended). Practice makes perfect—the more you practice your bedtime meditation, the more effective it will be.

Overcoming Common Challenges and Obstacles

You might need some reminders set up when you’re just starting your meditation practice to get the hang of it. You can set alarms to remind you to start winding down, to stop looking at your phone, and to go to bed until it becomes routine.

Commit to a nightly regimen. This will help your bedtime meditation to become second nature and as effective as possible.

Don’t beat yourself up for not being able to fall asleep and/or stay asleep right away. It takes time to build a habit. Practicing consistently will inevitably make things easier.

There are many things you can do to improve your bedtime meditation practice—even some things during the day that you wouldn’t necessarily associate with better sleep.

Sleep Hygiene Practices to Support Bedtime Meditation

A consistent bedtime is the first step towards better sleep. This teaches your body and brain that this is the time to relax and prepare for sleep.

Put away electronics. This may feel difficult at first, but staring at a screen disrupts your brain’s ability to relax and fall asleep. Put your phone aside and read a book or listen to music.

Don’t stay in bed for hours if you aren’t falling asleep. Get up and do something else for a while until you get sleepy. This will help your mind associate your bed with sleeping and nothing else.

Create a good sleep environment. For most people, this means a dark, cool, and quiet place. 

Lifestyle Changes That Can Enhance Sleep Quality

There are things you can do outside of your bedtime meditation routine to help yourself sleep better. 

Diet is very important to good, healthy sleep. Eating less junk and staying away from caffeine, even during the day, can affect the quality of your sleep.

Exercise is also important. Exercising regularly has been shown to help you stay asleep longer and improve sleep disorders like insomnia and sleep apnea.

Pain management and stress management are two other keys to good sleep. Trying to go to bed when you’re in pain or very stressed makes falling asleep that much more difficult. Attacking these problems during the day—with other types of meditation, with therapy, or even with medication—will make them less noticeable and distracting when you’re in bed later trying to fall asleep.

Final Thoughts

Starting a bedtime meditation practice can help you fall asleep sooner, stay asleep longer, and improve the quality of your sleep. It’s easy to begin and helpful resources abound. So the next time you reach for your phone to do a little midnight doomscrolling, try a body scan or a soothing visualization instead.

Kracht CL, Chaput JP, Martin CK, Champagne CM, Katzmarzyk PT, Staiano AE. Associations of Sleep with Food Cravings, Diet, and Obesity in Adolescence .  Nutrients . 2019;11(12):2899. Published 2019 Nov 30. doi:10.3390/nu11122899

By Hannah Owens, LMSW Hannah Owens is the Mental Health/General Health Editor for Dotdash Meredith. She is a licensed social worker with clinical experience in community mental health.

Becoming Minimalist

Own less. Live more.

Master Your Mornings: 7 Things to Do Before Bed

Written by joshua becker · 19 Comments

“Success is the sum of small efforts, repeated day in and day out.” —Robert Collier

In my pursuit of intentional and fulfilling days, I have learned that how I end my nights is just as crucial as how I start my mornings.

My mornings tend to be my most productive hours of the day so it’s important for me that I make the most of them. Most of my writing is accomplished in the morning, as well as video filming .

Being at my best makes me more efficient—and hopefully more helpful to you. :)

That’s why I’ve developed an intentional practice over the years that I call “Before Bed Prep.”

I don’t recall anyone ever teaching it to me. It occurred naturally in my life around the time I started this blog and began rising early in the morning to write. In order to not waste any time, I’d prepare some items ahead of time to make my morning run smoother.

“Before Bed Prep” is essentially a series of intentional steps taken each night to ensure the next day begins on the best possible note.

As I’ve heard different mentors (and people that I look up to) mention doing the same thing, I’ve begun to recognize that the routine isn’t just about saving time in the morning; it’s about embracing purposeful living, every day, from beginning to end.

Here are the seven steps I take every evening for my Before Bed Prep routine:

1. Set Out My Gym Gear

The first place I go every morning is to the gym. So, part of my Prep involves laying out my gym clothes and shoes. They’re set out right near my bed. Putting them on and getting ready for the gym is the first thing I do.

2. Pick My Outfit for the Day

I wear pretty much the same thing every day , so this isn’t a difficult step for me. But choosing my clothes for the next day and setting them out still makes it easy for me to grab them.

3. Create My Morning To-Do List

Almost every morning, before waking up, I know exactly what I intend to accomplish that day. I typically do this every afternoon before leaving work and apply my 3-Item To Do List criteria for the following day.

My afternoons can vary based on how efficient I was each morning, but rarely do I sit down for work at the beginning of the day without knowing my three goals.

4. Pack My Work Bag

Before I go to bed, I compile or even pack my workbag for the next day. If I did any work during the evening, I collect it and pack it away. In addition to keeping my mornings efficient, it helps me not forget anything.

5. Plan Breakfast

As I’ve mentioned elsewhere, I eat the same breakfast every day . So planning my breakfast doesn’t require a ton of effort—although I still do it. Even before eating the same thing every day, this was a helpful step in my Before Bed Prep.

6. 10-Minute Evening Tidy

One of the greatest benefits minimalism brought into our lives was the ability to quickly reset rooms and tidy up in the evening . Tidying the kitchen, living room, bedroom, and bathroom every evening before going to bed is something we’ve practiced in the Becker Home for years.

A calm and tidied home, without yesterday’s messes all around, is one of the best ways to keep your mind focused on the opportunities of today rather than cleaning up yesterday.

7. Set Out Meditation Supplies

I’ve written about my Three Essential Habits for Living Well . They are exercise, eat healthy, and solitude. You’ll see that exercise and eating well already appear on this list. My final step every evening before bed is to set out my supplies for solitude and meditation (my Bible). Seeing it out each morning is a helpful visual reminder .

While these seven steps form my Before Bed Prep, there’s no doubt yours will be different.

Here are some other ideas that might be helpful to consider for your unique lifestyle:

• Checking your calendar
• Packing your lunch
• Prepping your kid’s supplies for the school-day
• Gathering necessary pet items
• Preparing your coffeemaker
• Setting out your actual breakfast food
• Laying out items you need for your morning self-care ritual

Regardless of what you choose or don’t choose, it is true that a calming, focused, and productive morning begins the night before. It can even help motivate you to get the day started if mornings aren’t your thing.

Consider incorporating Before Bed Prep into your nightly routine, even as an experiment, and observe how it eases your transition into each day, fostering a more intentional life.

June 24, 2024 at 12:41 PM

Yeah🌻Baby!🧓🏻☮️👅 ♥️

June 24, 2024 at 4:55 AM

Thank you for your wisdom after a brain injury atrae ago I have become very disorganized I will implement your to do list it will help so much!!! Thanks Cheena

June 23, 2024 at 9:16 PM

Wonderful advice and so well said. I am too foggy when I get out of bed to think about all this, so doing it the night before makes good sense!

April 5, 2024 at 4:54 PM

“A calm and tidied home, without yesterday’s messes all around, is one of the best ways to keep your mind focused on the opportunities of today rather than cleaning up yesterday”…Joshua Becker…put it on a plaque;)

January 20, 2024 at 6:56 AM

I had done all of these things when I was working and had to be up at 3:45 am. I’ve been retired for over 16 years and I’m still doing them. Doing these before bedtime preps absolutely takes the stress out of the mornings for me, no matter what I have planned for the day. Thank you for sharing!

January 17, 2024 at 12:40 AM

January 14, 2024 at 10:16 PM

Two of the Three have been part of rituals for more years than I can remember. I don’t my own ‘bible’ if you will, Thanking our Dear Lord for a good night of sleep, great dreams or ‘why was I dreaming about…..’, I’m working up to 10 Thank you’s each morning. But I’m where 5 are done prior to sleep and another 5 in the morning (that’s 10). Being a minimalist on so many levels, detailed, organized, positive and slow living guy, what an awesome balance. As always Joshua your such an inspiration and being in sync with you means a lot. Namaste!

January 14, 2024 at 3:09 AM

Excellent article Joshua. Many of these things I’ve also cemented in my diary/calendar as my evening & morning routine intentionally since 2020 when I made more space for what’s important.

January 11, 2024 at 6:31 PM

Great article Joshua. I’ve been doing my own version of Before Bed Prep for some time now. It’s the best way to give yourself a positive jump start for the day ahead.

January 11, 2024 at 11:21 AM

I have not been very consistent with this lately. Certainly I will take the lion’s share of the blame. But what if your partner/spouse does not embrace these ideals and goals? Being organized and a minimalist is definitely not in their nature. And when I try to implement some of these strategies I feel like I’m fighting an uphill battle. Like the tidying up of the house before bed. I tongue-in-cheek have nicknamed her hurricane which she takes in stride but not too fond of. Each day when I send her off to work I spend part of my morning putting the house back together. I feel much like Sisyphus.

January 14, 2024 at 3:18 AM

John, I have the same struggle with my wife; I just keep on doing what I’ve learnt to do over the past few years. It may or may not rub off and that’s ok! Don’t give up doing what helps you move forward well :)

January 11, 2024 at 11:19 AM

I do most of this already. I’m not a morning person at all so this is very helpful. I didn’t use to make my bed everyday before I started taking your classes. Now it’s a must. Feels so good to climb in to an untangled bed. The kitchen counters are reset every night. I’m not so good about the kitchen table since I’ve been eating my breakfast at my desk. Two habits to easily change.

January 11, 2024 at 9:44 AM

Great advice, especially for those of us who are not “morning people.” I definitely see the wisdom of small, do-able steps. It really is easier, IMHO, to declutter by category rather than by room. BTW, where do you discard old charge cords and outdated technology? It’s the larger, more daunting projects are so easy to put off forever. Our disaster area, a.k.a. the garage, really needs our attention, especially when it is warm enough to work in there. I know what our priorities are with the stuff that’s there, but still can’t figure out how to get it done. What do you do with furniture that is perfectly useable, no one wants, and the thrift shop won’t take it because it’s not pristine?

January 13, 2024 at 7:33 PM

How about donating to Habitat for Humanity home store? Their stuff is usable but not perfect. Or have a yard sale when the weather is better. Sometimes young couples just starting out would be thrilled to have your furniture. Maybe ask around. Someone will want it.

January 11, 2024 at 7:57 AM

Thank you Joshua. Some I already do. These are wonderful suggestions :)

January 11, 2024 at 7:04 AM

I agree with prepping before bed. One thing I always do without fail is to tidy up my room. I don’t like things scattered around on my bed, floor or closet. My bed is always made, my clothes always folded and floors clean. To me it is therapeutic to see my room or my space tidy as it is in a way cleansing my mind as well of all the clutter.

January 11, 2024 at 6:35 AM

A definitely agree with everything that was written above. I found a lot of more inspiration. Last years I worked on productive mornings, so this year will be about setting up the evening routine. Grat and very helpful article. Thank you. Denis

January 11, 2024 at 4:21 AM

We have some unwritten rules for the bedroom. No phones obviously. Only 1 book on the stand. Soft lighting. Expressive art on the wall. A bed that is always made. No clothes on the ground or hanging around, but in the closet or washing bin. These habits create so much quiet en peace. Love your article on bedtime minimalism.

January 10, 2024 at 10:08 PM

I love this article, Joshua. Such helpful advice. Every night before a work day for thirty years, my husband did what we came to refer to as “shrine.” He had three shrines: one- he laid out on the kitchen counter everything he needed for breakfast except refrigerated items; two- he laid out his clothes and shoes; and three- he put his brief case, badges, and keys together in a spot near the door. Worked like a charm. Our children gave him untold, good natured grief over his shrines. Guess who shrines now! It works.

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed .

ONE MILLION READERS CAN’T BE WRONG

Sign up to receive these posts delivered directly to your inbox for free.

© 2024 Joshua Becker · Design by Brian Gardner · Archives · Search · Privacy

Close Search

Transparency Disclosure — We may receive a referral fee for products purchased through the links on our site… Read More .

Showering Before Bed – Is it a Good or a Bad Idea?

Last Updated on June 18, 2024

Written by Natalie Grigson

Written by Natalie Grigson, Writer

Our research process.

Here at Sleep Advisor, our editorial team utilizes reputable sources and expert feedback to provide well-researched sleep health content. For more details, read our full editorial policy.

.st0{clip-path:url(#SVGID_00000046340743257271907690000000964648354283835324_);} In This Article

Showering before or after bed? What is the best solution, check out what our experts recommend.

Depending on your daily schedule, you might choose to shower in the morning, at night, or somewhere in between, such as after a workout. Choosing when to shower is not just a matter of convenience, though; showering at different times of the day can have varying physiological effects. Did you know that showering at night could help you sleep better? 

Of course, this depends on when, exactly, you get into the shower and your temperature setting, so in this article, we’ll go over how to best shower at night to improve your sleep. 

Benefits of Showering Before Bed

There are several mental and physical health benefits to taking both hot and cold showers, but before bedtime, only one will help you sleep better (and the other might make you more alert at night) In these next two sections, we’ll go over what you can expect with either a hot or cold shower before bedtime. 

Does Showering Before Bed Help You Sleep? 

As mentioned, only one type of shower could help you sleep better at night, and it is a hot shower. Research shows that taking a hot shower (or bath) about one or two hours before bedtime 1 can help with sleep. 

A cold shower, on the other hand, causes the body to temporarily release adrenaline 2 , which will give you a boost in energy. While this can be beneficial in certain cases, you should avoid it before bedtime if you aren’t trying to stay up late. 

Benefits of Hot Showers Before Bed

1. lowers your core body temperature.

It may seem counterintuitive that a hot shower before bed can help lower your core body temperature, but it’s true – at least when you time it right. When you take a hot shower (or bath) one to two hours before bed, it temporarily raises your temperature, but afterward, it causes a drop in your core temperature. 1  

This is important for sleep because a drop in your core temperature 3 signals to your body that it is time to start producing melatonin , the hormone that makes you feel sleepy.

2. Relaxes the mind

If you’ve ever sat in the hot tub or taken a relaxing bath, you probably know the effect that hot water can have on stress. The same is true for taking a hot shower, but why exactly does hot water seem to wash away stress? 

It seems the warm water can decrease certain stress hormones 4 and create more balanced serotonin levels, which help regulate mood. Plus, a warm bath or shower can give you some time alone, away from the demands of others, to decompress after a long day. 

3. Relaxes the muscles

Heat 5 helps bring more blood to the area where it is applied, so in a shower, the heat from the water will bring blood to the surface of your skin. This increase in circulation can mean muscle relaxation and recovery for those with tight muscles, muscle spasms, or joint pain. 5  

Since we tend to feel more pain at night 6 , taking a hot shower before bed could help you get better sleep if muscle pain is something that keeps you awake. 

4. Relieves Tension Headaches

Tension headaches 7 are the most common type of headache and are a result of the muscles in the neck and scalp tensing up and contracting. This is often because of underlying stress, anxiety, or even a head injury. 7  

Whatever the underlying cause, the shower’s hot water can help alleviate tension in the muscles. Not only that, but warm showers may even help some people with migraines 8 , though there is not a lot of definitive research on this. 

5. Reduces Swelling and Blood Sugar Levels

Hot water improves overall circulation 9 in the body, which can ultimately result in decreased inflammation 10 as well as a reduction in blood sugar levels. Since symptoms of inflammation in the body can include physical pain and insomnia 11 , and symptoms of high blood sugar can include extreme thirst and the need to urinate a lot 12 – all of which could keep you awake through the night – a warm shower to mitigate these symptoms seems like a good idea.

6. Relieves Congestion

If you’ve ever tried to go to sleep with nasal congestion, you know firsthand how difficult this can be. The good news is the steam from a hot shower can help clear up congestion 13 . Much like a humidifier or breathing over a pot of boiling water, the shower’s steam will help “loosen things up” and lead to better breathing before bedtime. 

7. Removes Skin Toxins

If you’ve ever tried washing greasy dishes with cold water, you probably noticed that the grease didn’t budge. It’s the same with your skin. The hot water helps to cleanse away impurities that won’t go away with cold water alone. 

If you want to get scientific about this, it’s because the hot water has more kinetic energy 14 than the cold water, meaning the molecules in hot water oscillate more rapidly. Going to bed with a clean face is important because the longer you keep dirt and toxins on your skin, the more likely you’ll wind up with clogged pores and a breakout.

Benefits of Cold Showers Before Bed

As we just learned, a hot shower one or two hours before bed will raise your body temperature immediately, and then cause it to drop, which then produces melatonin and leads to sleepiness. 1 You might reasonably assume, then, that taking a cold shower before bed would be a shortcut to dropping your core body temperature for better sleep. 

However, cold showers seem to have the opposite effect – rather than make you sleepy, they give you a boost in energy and alertness. 2

So, we don’t recommend a cold shower before bedtime, unless you’re trying to stay up late. That said, cold showers taken earlier in the day can have plenty of physical and mental health benefits. 

1. Promotes Alertness

There is a reason movies are constantly showing people being doused in cold water to wake them up: cold water temporarily increases the hormone cortisol, in other words, puts the body into a state of fight or flight. 2 This feels like a burst of energy, improved focus, and alertness. 2  

Doing this before bed will make sleep more difficult. However, if you have to stay up late for some reason, a cold shower might be a good alternative to a cup of coffee. 

2. Stimulates Immune System

 When the body is exposed to cold water, it goes into a brief state of shock, which among many other things, stimulates the blood cells 15 that fight off infections. In one study 16 , people who switched to cold showers for 30 to 90 seconds for 90 days called in sick 29 percent less than those who didn’t. 

3. Stimulates Anti-Depression Hormones

As mentioned, when we initially encounter cold water, we go into a sort of shock. During this time, a lot is happening in the body. The sympathetic nervous system (or “fight or flight” response) is activated to create a surge of energy, the immune system is stimulated, and endorphins are released. 2  

Endorphins are a group of certain hormones that can help reduce feelings of stress and anxiety by acting on the brain’s opiate receptors. 2 This is why cold showers seem to help with symptoms of both depression and anxiety 17 . 

4. Accelerates Metabolism

When the body is exposed to cold, it has to work harder to maintain its core temperature. This causes a temporary boost in your metabolism and an increase in calorie burning. 2 That said, there is not a lot of research on whether or not this actually translates to long-term weight loss. 2  

5. Frees the Mind

When you’re standing under a stream of freezing water, you’re probably not thinking about much else. There’s also some science behind this; when the body goes into a state of “fight or flight,” the mind becomes more focused and alert 18 . Biologically, this mechanism was designed to help us fight or flee from danger. In the shower, though, this might translate to time slowing down and simply being present with what your body is feeling. 18

6. Tightens the Skin

Hot water can strip away the natural oils on your skin, which can leave your complexion dry and irritated. Cold water, on the other hand, doesn’t do this. 2

Additionally, cold water leaves the skin feeling tighter and can reduce inflammation and puffiness in the face, as well as reduce the appearance of pores 2 . 

7. Reduces Hair Loss

Cold showers seem to seal the hair cuticle, which prevents moisture loss and damage to the hair overall. The result: less breakage, less hair loss, and healthier hair in general. 2  

Additionally, if your hair is dyed, stylists recommend 19 washing your hair with cold water to prevent the color from fading. 

Cold vs. Hot Showers: Which Is Better for Sleep?

A hot shower (or bath) taken one to two hours before bedtime can not only help you fall asleep, but also improve your quality of sleep through the night. 1 . Conversely, a cold shower will increase your feelings of focus, energy, and alertness. 2

If you’re trying to get some good sleep, we’d recommend taking a hot shower and reserving your cold showers for moments when you need more energy.

Cold Plunges: A Fad or Beneficial? 

Cold plunges may be trendy right now, but this sort of cold therapy isn’t anything new. Just like cold showers, cold plunges have health benefits, including boosting the immune system, improving circulation, improving mental health and focus, reducing inflammation, and relieving localized pain. 15

Starting with cold showers can be a good way to ease your body and mind into cold plunges, which are more intense. 

Saunas: Do They Provide The Same Benefits as a Hot Shower?

Saunas have some of the same benefits as hot showers. For example, if you get into the sauna about two hours before bed 20 , it has been shown to make you sleepy by lowering your core body temperature, just the same as a hot shower does. 

However, a sauna differs in that it is a much hotter, dryer heat. This extreme heat causes a series of reactions 21 in the body; the heart rate goes up, blood flow goes to the skin, blood pressure can either rise or fall, and the body sweats a lot. 

Learn more: Using a Sauna Before Bed

Frequently Asked Questions

Is it bad to shower before bed .

Showering before bed is a great idea, especially if you want to improve your ability to fall asleep and stay asleep. Just be sure to take a warm or hot shower one to two hours before you plan to go to sleep so your body has time to cool off, which should help you get to sleep. 1

Is it good to take a cold shower before bed? 

Dousing your body in cold water activates the sympathetic nervous system, or the “fight or flight” response, which means you’ll feel more alert rather than sleepy. 2 Unless you are trying to stay up later for whatever reason, taking a cold shower is best done earlier in the day when you need more energy. 

If you’re like most people, you’ve probably been showering at times that fit into your schedule or simply out of habit. As you now know, though, showering at different times and different temperatures can impact your physiology in a variety of ways. For a burst of energy and focus, a cold shower is best, but if you need help sleeping, try taking a hot shower.

Natalie Grigson

About author.

Natalie is a content writer for Sleep Advisor with a deep passion for all things health and a fascination with the mysterious activity that is sleep. Outside of writing about sleep, she is a bestselling author, improviser, and creative writing teacher based out of Austin.

Combination Sleeper

• 1. Nielsen, Susie. “A Warm Bedtime Bath Can Help You Cool Down And Sleep Better”. NPR. 2019. –
• 2. “Are Cold Showers Actually Beneficial or Just Another Social Media Trend?”. Texas Health. 2024. –
• 3. Harding, Edward C., Franks, Nicholas P., Wisden, William. “The Temperature Dependence of Sleep”. Frontiers in Neuroscience. 2019. –
• 4. “Taking the Plunge: 5 Reasons Baths Are Good for You”. Cleveland Clinic. 2024. –
• 5. “Ice Packs vs. Warm Compresses For Pain”. Johns Hopkins Medicine. Webpage accessed October 17, 2024. –
• 6. Solan, Matthew. “Do we feel pain more at night?”. Harvard Health Publishing. 2024. –
• 7. “Tension headache”. Mount Sinai. Webpage accessed October 17, 2024. –
• 8. “Migraines: Simple steps to head off the pain”. Mayo Clinic. 2022. –
• 9. “Warm water works wonders on pain”. Arthritis Australia. Webpage accessed October 17, 2024. –

New Bluesky is here! Bluesky scheduling has arrived! Bluesky posts scheduling has arrived on Buffer! Find your flock now. Bluesky posts scheduling has arrived on Buffer! Find your flock and keep the conversation going. Learn more

The Science Behind Why We Should Never Work From Bed

Head of Communications & Content @ Buffer

There is a lot of imagery that comes to mind when someone says “working from home.” A quick Google Search yields results that are anything from someone working on the floor surrounded by pets, to people holding babies during calls, to someone working in pajamas.

Source: Ray Wenderlich

A lot of these things (the pajamas and family at least) are things you can’t always do at a regular office. Sometimes the pets as well, but I know plenty of offices that are becoming dog-friendly recently.

What these images represent isn’t that working from home is like working from a comfortable zoo (although sometimes it is) it means that when people think of remote work they tend to associate it with freedom. The freedom to wear what you want to work, the freedom to spend more time with family, and the freedom to have a zoo at home if that’s your cup of tea.

In a lot of ways, I do think that remote work does allow a lot more freedom than a traditional office. But from another perspective, to work smarter and healthier, it helps to adopt a level of self-control and a set of boundaries when working remotely. This is especially important if you’re working from your own home, versus a coworking space or cafe where you might still have some work and home separation.

Working from your own home means it would be effortless to spend all day in bed (often the comfiest place in the house.) According to one study, that’s precisely what some people do. This study found that 80% of young professional admit to working from bed. Who can blame them, right?

Well, while I agree that beds are the best, working from bed is something I’ve actively avoided throughout my career. When I started working 100% remotely at Buffer, I set the rule for myself that I would never work from bed. In this post, I want to go over the three reasons why let’s dive in!

Photo by Annie Spratt

Three Reasons I Never Work From Bed

1. the bedroom isn’t as relaxing.

There is something about having separate spaces in your home. It’s nice to eat in a place where you don’t relax and sleep in an area that you don’t work. These mental associations can be complicated to maintain, though.

At one point I was living and working from a bachelor apartment. I still managed to create different spaces for eating, working, and sleeping, even though it would have been a lot easier just to work and eat from my bed.

The Division of Sleep Medicine at Harvard backs up the idea that work shouldn’t happen where you sleep, too. They say , “Keeping computers, TVs, and work materials out of the room will strengthen the mental association between your bedroom and sleep.”

Meaning that if you’re working from bed, it can become more difficult to fall asleep since your brain will think you’re in a place of work.

2. Separation Between Work and Home

Unless you leave home to go to a coffee shop or coworking space, working from home can mean it’s tough to separate work from your regular life because you both relax and work in the same place. It’s easy to start mixing the two, but it’s best not to.

According to the Harvard Business Review’s Guide to Being more Productive, they mention : “Unless you are careful to maintain boundaries, you may start to feel like you’re always at work and losing a place to come home to.”

Being “always at work” doesn’t sound like anyone’s idea of a balanced lifestyle. This is another reason to stay out of bed while working, but also have a space dedicated to work and another dedicated to relaxing.

3. Quality of Sleep will Decrease

If I’m working from bed, it would mean bringing a laptop, or sometimes my cell phone, into bed, and I’m sure the same is true for many others. This can be bad for a person’s quality of sleep, though.

Working right before going to sleep, and looking at a bright screen, reduces the melatonin you need to fall asleep. This means it will be more challenging to get a better quality of sleep, which will affect your productivity the next day. Not only does this not sound relaxing at all, but it seems like something that affects both your work and your relaxation, a lose-lose situation.

Photo by Lauren Mancke

What To Do Instead of Work From Bed

Just like there are plenty of reasons not to work from bed, there are also plenty of things we can all do to avoid working from bed, get a better night’s sleep, feel comfortable in our own homes, and be more productive the next day. Here are the main two:

• Keep your devices far away from your bed

Creating that space for your bed and bedroom to be primarily for sleep goes a long way. This means not bringing devices into bed so that you can’t work there. Not only will this help you sleep better, but it’ll also help create that divide between home and work, so it doesn’t feel like you’re always working.

• Create a separate space for work

Since work shouldn’t happen in bed, it should have its own space. A space for work might be a specific table or an area of your home. If that’s tough for you, maybe you can check out a local coffee shop or coworking space to try and create that divide.

More Remote Work Tips

This post was put together in association with Trello’s Guide: How To Embrace Remote Work . Give it a read if you can’t get enough remote work strategies like this one.

Over To You

Getting a good night’s sleep means being more productive and alert the next day, which helps us all do our best work. Plus, for people who want to work remotely from home long term, it’s essential to maintain that physical and mental break between work and rest.

I’d love to hear your take on this! Have you ever worked from bed? Which space do you most enjoy working from in your home?

Cover photo by Mia Baker

Try Buffer for free

140,000+ small businesses like yours use Buffer to build their brand on social media every month

Related Articles

As part of our commitment to transparency and building in public, Buffer engineer Joe Birch shares how we’re doing this for our own GraphQL API via the use of GitHub Actions.

TikTok's parent company must divest the app or face a ban in the U.S. Here's everything we know, plus how to plan ahead.

How the Buffer Customer Advocacy Team set up their book club, plus their key takeaways from their first read: Unreasonable Hospitality by Will Guidara.

140,000+ people like you use Buffer to build their brand on social media every month

Copyright © 2024 Buffer | Privacy | Terms | Security

• Social Media Marketing
• Instagram Marketing
• Social Analytics
• News and Trends
• Best apps and tools
• Inside Buffer
• Remote Work
• Transparency
• Blog & podcasts
• Best Time to Post on Social Media
• Social Media Blog
• Social Media Glossary
• About Buffer
• Our culture

• Request Information

Oct 1, 2016 9:00:00 AM | online class Never Do Homework In Bed: 3 Reasons Why | achs.edu

Where you decide to do homework plays a role in how much work you get done. And what’s the worst place to try to be productive? Your bed.

Some students will even map out the specific times they’re going to work each day in their planner. That’s a smart move; I’m for it.

However, have you gone so far as to plan where you’re going to get your work done?

Because most people have the mindset that it doesn’t matter where you work, it’s a non-factor.

I’m here to tell you that where you decide to do homework plays a significant role in how much work you get done, especially as an online student. And what’s the worst place to try to be productive? Your bed. 

Here are three reasons why you’d be better off studying anywhere other than your bed : 

1. Studying in bed limits focus.

Think about all the reasons why you love your bed. The comfort of warm covers, soft pillows, and putting off responsibility by pressing “Snooze” are highly persuasive on their own, but even more so when compared to focusing on your homework. 

Because your bed will tempt you to stop working and sleep, it’s best you don’t put yourself in a position to fail from the start. If you don’t change scenery, you may easily allow the comfort of your bed to suck away your focus. Trust me, I’ve been a victim of this before I wised up. 

And if your bed doesn’t make you lose focus, the other things in your room probably will. Your television, smart phone, or laundry will pull for your attention and offer an avenue to procrastinate.

When you’re looking to focus, a chair and desk is the better choice. The wisest choice is a standing desk, but not everyone has one available. Then, after you’ve done your work, you can relax in your bed feeling accomplished. 

2. Studying in bed decreases productivity.

Even if you can manage to focus in your bed, it’s not a productive place to get work done.

First, the lack of space to spread out your research for a paper or study material for an exam is a concern. You’ll waste time and valuable energy going through papers to find what you’re looking for. At a long desk, you can better assemble and organize your materials.

Second, you have no opportunity to get the productivity boost from standing when you’re laying on your bed for hours working. I’m a big supporter of standing when I work because standing sends fresh blood and oxygen to the brain, which promotes optimal brain function. [1] Your body isn’t designed to sit all day.

Before you think you need to spend hundreds of dollars for a standing desk, try putting your laptop on your dresser, propped up on books or a shelf, or get creative by putting your desk on risers (just be sure it’s safe and sturdy!). You now have a “standing desk” without breaking the bank.

3. Studying in bed hurts sleep.

I’ve already discussed how working in a place your body associates with sleep can make you lethargic and unable to focus. But on the flip side, working in your bed makes going to sleep harder. Working in your bed is double trouble! 

Because you’ve trained your body to associate your bed as a place to study or get homework done, once you lay in bed to call it a night your mind will continue to think. Studying in bed earlier in the day can actually rob you of rest.

Your body needs adequate sleep to stay healthy , retain new information, handle stress, and perform at its best each day. I wish sleep deprivation on no one. 

So, to protect your focus, productivity, and sleep, now you know not to study in your bed (or even your bedroom, if possible). Since your study space is important, making an effort to find a quiet place where you’re comfortable—but not too comfortable—can be the secret to success.

And don’t forget to try standing to get the most for your mind and body!

This article is for informational purposes only. It is not intended to treat, diagnose, cure, or prevent disease. This article has not been reviewed by the FDA. Always consult with your primary care physician or naturopathic doctor before making any significant changes to your health and wellness routine.

Disclosure of Material Connection: I am a guest blogger for American College of Healthcare Sciences, the Institution that publishes this blog. However, all opinions are my own. This blog may contain affiliate links. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.” 

[1] Behrens, L. (1990). An upright way to improve thinking. Chicago Tribune. Retrieved from http://articles.chicagotribune.com/1990-10-07/features/9003250339_1_brain-power-standing-stimulation

Written By: Brian Robben

You may also like.

Jul 8, 2020 2:32:53 PM | plastic free Not All Plastics Are Created Equal | achs.edu

Jan 22, 2021 12:00:00 PM | holistic nutrition Alumni Highlight: Holistic Nutrition and Energy Work | achs.edu

Feb 21, 2023 9:51:50 AM | happiness Celebrating Life with the Rebirth of Spring | achs.edu

Getting Better Sleep While Working Remotely

Danielle Pacheco

Staff Writer

Danielle is originally from Vancouver, BC, where she has spent many hours staring at her ceiling trying to fall asleep. Danielle studied the science of sleep with a degree in psychology at the University of British Columbia

Want to read more about all our experts in the field?

Sleep Foundation

Fact-Checking: Our Process

The Sleep Foundation editorial team is dedicated to providing content that meets the highest standards for accuracy and objectivity. Our editors and medical experts rigorously evaluate every article and guide to ensure the information is factual, up-to-date, and free of bias.

The Sleep Foundation fact-checking guidelines are as follows:

• We only cite reputable sources when researching our guides and articles. These include peer-reviewed journals, government reports, academic and medical associations, and interviews with credentialed medical experts and practitioners.
• All scientific data and information must be backed up by at least one reputable source. Each guide and article includes a comprehensive bibliography with full citations and links to the original sources.
• Some guides and articles feature links to other relevant Sleep Foundation pages. These internal links are intended to improve ease of navigation across the site, and are never used as original sources for scientific data or information.
• A member of our medical expert team provides a final review of the content and sources cited for every guide, article, and product review concerning medical- and health-related topics. Inaccurate or unverifiable information will be removed prior to publication.
• Plagiarism is never tolerated. Writers and editors caught stealing content or improperly citing sources are immediately terminated, and we will work to rectify the situation with the original publisher(s)
• Although Sleep Foundation maintains affiliate partnerships with brands and e-commerce portals, these relationships never have any bearing on our product reviews or recommendations. Read our full Advertising Disclosure for more information.

Table of Contents

Balancing Remote Work and Personal Life

Creating your home office, tips for better sleep when working from your bedroom.

Remote work has been gaining in popularity for several decades, but the COVID-19 pandemic spurred an even more rapid transition to remote work, when an additional 35% of the population shifted from commuting to working remotely.

Working from home might be here to stay. A survey conducted by Pew Research Center in October 2020 found that among people with a job that could be done from home, more than 50% Trusted Source Pew Research Center Pew Research Center is a nonpartisan fact tank that informs the public about the issues, attitudes, and trends shaping the world. View Source said they would like to continue teleworking once the pandemic ends. However, teleworking also challenges the boundary between work and personal life, and bringing work into the bedroom may have serious effects on sleep.

Remote work offers many benefits, including greater flexibility with work hours and less time and money spent commuting – but the transition to a healthy work-life balance may not happen overnight. With some adjustments, you may find you can capitalize on the benefits of both the office and the home while working remotely. Some tips include:

• Find a Replacement for Your Commute : Adopt some strategies to teach your brain when you are working and when you’re relaxing. For example, at the start of the workday, you might make your bed, take a shower, and change into work clothes. At the end of the workday, it may help to put away your computer and work materials.
• Make a Schedule : To avoid letting work take over, set clear guidelines and schedule time into your day for exercise, proper meals, and personal time.
• Keep a Regular Bedtime : If you don’t like the nine-to-five time frame, remote work might present an opportunity to adopt a schedule that feels more natural to you. Just keep in mind that you’ll sleep better if you go to sleep and wake up around the same time every day Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source .
• Set Work Hours : Explain to your family that you may not be available at certain times because you need to work. Similarly, set limits with coworkers about not encroaching on family time, and try your best not to check emails after work hours.
• Take Breaks : Similar to when you’re working in the office, take the occasional mini-break to make a cup of tea, chat with your family, or take a short walk. These breaks can help you stay active and give your eyes a rest from the computer screen.
• Stay Healthy : Eating a healthy diet and exercising regularly are beneficial for your sleep and productivity.
• Practice Self-Care : If you’re feeling lonely or stressed, reach out to your support network and use mindfulness or other relaxation techniques to stay grounded.

If you’re struggling to adapt to remote work, you may find it helps to designate a clear physical distinction between your workspace and your personal space.

When creating a space to work from home, there are several considerations to take into account:

• Pick a Calm Place : Ideally, you’ll have a workspace that’s comfortable and separated from the rest of the house. If you share a space with other people, consider designating your work area with a curtain or a room divider.
• Factor in Ergonomics : Adjust your chair, desk, and computer monitor to a comfortable height. Consider investing in a keyboard, mouse, and laptop stand to reduce neck strain from looking at your laptop.
• Seek Quiet : Minimize distractions by turning off the television, phone notifications, and other sounds. If you’re bothered by noise from other members of the household, you might concentrate better with headphones or earplugs.
• Keep the Workspace Neat : Reduce stress by clearing clutter and keeping a clean, organized desk.
• Take Advantage of Natural Light : Having a properly lit workplace can help reduce eye strain and keep you alert. If you have access to a window and sunshine, natural light Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source can boost your mood during the day and help you sleep at night.

Using your bedroom as your office is not generally recommended when working from home. Working in the bedroom establishes unhealthy associations between your bed and work Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source , making it difficult to mentally disconnect when you’re trying to fall asleep. Additionally, the bed isn’t exactly an ergonomic workspace.

However, if you live in a studio apartment or a shared household, you may have to work in your bedroom.

If your bedroom is the only place available for remote work, follow these tips to minimize the impact on your sleep:

• Don’t Work in Bed : The more time you spend in bed awake, the harder it can be for your brain to shut off at night. If you’re short on space, consider reappropriating a shelf from your closet to make a standing desk. Rearranging your bedroom furniture into a work space and a home space may also help you draw a line between the two.
• Take Breaks in Another Room : Treat yourself to a change of scenery by taking your breaks in another room or going for a walk.
• Turn Off Screens One Hour Before Bedtime: Electronic devices with backlit screens give off blue light Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source that interferes with sleep, which is why sleep experts recommend keeping technology out of the bedroom . If you must bring work into the bedroom, try to stop working at least one hour before bed and switch to a non-screen activity, such as reading a book or listening to music.
• Follow a Bedtime Routine : Wind down with a simple bedtime routine, which could include brushing your teeth, changing into pajamas, and relaxing with a book or music.
• Practice Healthy Sleep Hygiene : When your bedroom doubles as your office, it’s especially important to optimize your bedroom for sleep at night. Take steps to create a bedroom environment that is calming and comfortable. This may include lowering the thermostat and minimizing any noise or distractions.

Sleep and working from home don’t have to be incompatible. By implementing some creative work-from-home office ideas, you can maintain healthy sleep hygiene and set yourself up to be more productive.

About Our Editorial Team

Danielle Pacheco, Staff Writer

References 6 sources.

Brynjolfsson, E., Horton, J. J., Ozimek, A., Rock, D., Sharma, G., & TuYe, H.-Y. (2020, June 15). COVID-19 and Remote Work: An Early Look at US Data. National Bureau of Economic Research (NBER).

Parker, K., Horowitz, J. M., & Minkin, R. (2021). How the Coronavirus Outbreak Has – and Hasn’t – Changed the Way Americans Work. Pew Research Center’s Social & Demographic Trends Project.

Kaur, H., Spurling, B. C., & Bollu, P. C. (2020). Chronic Insomnia. In StatPearls. StatPearls Publishing.

Harb, F., Hidalgo, M. P., & Martau, B. (2015). Lack of exposure to natural light in the workspace is associated with physiological, sleep and depressive symptoms. Chronobiology International, 32(3), 368–375.

Altena, E., Baglioni, C., Espie, C. A., Ellis, J., Gavriloff, D., Holzinger, B., Schlarb, A., Frase, L., Jernelöv, S., & Riemann, D. (2020). Dealing with sleep problems during home confinement due to the COVID-19 outbreak: Practical recommendations from a task force of the European CBT-I Academy. Journal of Sleep Research, 29(4), e13052.

Bonmati-Carrion, M. A., Arguelles-Prieto, R., Martinez-Madrid, M. J., Reiter, R., Hardeland, R., Rol, M. A., & Madrid, J. A. (2014). Protecting the melatonin rhythm through circadian healthy light exposure. International Journal of Molecular Sciences, 15(12), 23448–23500.

Learn More About Sleep Hygiene

What Is Bed Rotting?

How to Get Rid of Groggy Feelings After a Nap

Napping: Benefits and Tips

Showering Before Bed

Mastering Sleep Hygiene: Your Path to Quality Sleep

Chronotypes: Definition, Types, & Effect on Sleep

Relaxation Exercises To Help Fall Asleep

How To Relieve Stress for Bedtime

How To Get a Good Night’s Sleep in a Hotel

What Is a Sleep Divorce?

Benefits of Sleeping Naked

What Is the Scandinavian Sleep Method?

What Is Healthy Sleep?

Waking Up At 4am Every Day? Here's Why

How to Wake Up Early: 7 Expert-Tested Tips

Reading Before Bed

CPAP Humidifiers

CPAP Filters

Sleeping Upright

Sleep Satisfaction and Energy Levels

Sleep and Social Media

Best Breathing Exercises for Sleep

Is Sleeping On The Couch A Bad Idea?

How Is Sleep Quality Calculated?

Sleeping on the Floor: Benefits & Side Effects

Sleeping With Socks On

Sleep Dictionary

What Is "Revenge Bedtime Procrastination"?

Bedtime Routines for Adults

20 Tips for How to Sleep Better

Stretching Before Bed

How To Determine Poor Sleep Quality

How to Fix Your Sleep Schedule

How To Train Yourself To Go To Sleep Earlier

What All-Nighters Do To Your Cognition

The Link Between Sleep and Job Performance

What Is a NASA Nap: How to Power Nap Like an Astronaut

The Best Exercises for Sleep

Is It Bad to Sleep With a Bra On?

How to Sleep Longer

The Benefits of Waking Up Early

Sleep Diary

Yoga and Sleep

Sleep Affirmations

How Smell Affects Your Sleep

Wakefulness After Sleep Onset

14 Nights To Better Sleep

Other articles of interest, how sleep works, circadian rhythm.

Homework Past Bedtime

Give your daughter the responsibility for getting her homework done, but set a time when she must stop working on it to complete such pre-bedtime activities as bathing, visiting with the family, or hearing a story before lights are off. Do not back away from this time even if your daughter has not finished her work and begs for more time. Also, have her give you her school books at this time every evening so she will not continue doing homework and get to bed late. She can get up early to complete unfinished work or finish it at school.

Having a set time for completing her homework is going to teach your daughter how to take initiative and to organize her time. Praise her when she handles it well. There is no reason for a parent to constantly press a good student to do his or her homework. The battles will only become worse as your child gets older.

If your daughter's defiance extends to threatening not to do any homework, point out that if her grades are lower because of her failure to do homework, there will be consequences and leave it at that. You may find it very helpful to read Ending The Homework Hassle by John Rosemond. It offers solid advice on homework issues as well as preventing and solving other school performance problems.

Join the Family

Your partner in parenting from baby name inspiration to college planning.

Get the Reddit app

Are you indecisive? We know. Here you can let other redditors make the hard... or very easy choices for you.

Do homework now before bed, or go to bed now and do homework in the morning?

By continuing, you agree to our User Agreement and acknowledge that you understand the Privacy Policy .

Enter the 6-digit code from your authenticator app

You’ve set up two-factor authentication for this account.

Enter a 6-digit backup code

Create your username and password.

Reddit is anonymous, so your username is what you’ll go by here. Choose wisely—because once you get a name, you can’t change it.

Reset your password

Enter your email address or username and we’ll send you a link to reset your password

Check your inbox

An email with a link to reset your password was sent to the email address associated with your account

Choose a Reddit account to continue

How to make a dorm mattress more comfortable and hygienic

A bed topper is a must for making your dorm bed more comfy, but here are some other things you can try...

Moving into a dorm is one of the most exciting parts of starting college, but you may find that the bed you're given isn’t as clean or comfy as the one you’re used to at home. It’s highly likely that your dorm mattress has been used by other students, so it's vital to learn how to make it more hygienic and comfortable.

Here we talk you through the best ways to do just that, from adding a mattress topper for better comfort to choosing hypoallergenic bedding that repels dust mites (and more). 

If you'd rather buy your own mattress for college, we can help there too as all of our top recommendations for this year's best mattresses for all budgets come in twin sizes and up. Most will be discounted in the Labor Day mattress sales too.

How to make a dorm bed more comfortable and hygienic

Dorm beds are notorious for being uncomfortable and offering little support. They are often the last thing in a dorm room to get replaced. This means that by the time you get to them they might be hard and lumpy, which can lead to aches and pains in the morning. 

Also, as you might imagine, they go through a lot. Since so many students have used them in the past they’re more than likely to be stained and perhaps even a bit smelly from spills, accidents and just a build-up of dirt and debris. 

But all that can be easily remedied. Below are steps you can take to make your dorm bed more comfortable and hygienic. But if after reading you decide to buy a new mattress for your dorm bed that you can take with you after college, read our guide to this year's best mattresses for college students .

1. Add a mattress topper for comfort

Adding a mattress topper to your dorm bed is the easiest and most affordable way to improve your sleep surface and add a significant amount of comfort and support. When choosing the best mattress topper for you, there are several factors to consider to help it fit your dorm bed.

Sign up to get the BEST of Tom's Guide direct to your inbox.

Get instant access to breaking news, the hottest reviews, great deals and helpful tips.

Firstly, look at the dimensions. Toppers that sit between 2 to 3 inches will be suitable for most dorm beds, which are typically Twin XL size (38 x 80 inches). It’s a good idea to double check your mattress size before you buy, and check to see if you can wash your potential topper to keep it fresh and clean right up until graduation.

Next, consider the materials. Down toppers are good for making firm dorm beds feel softer. Memory foam mattress toppers provide exceptional pressure relief, while latex toppers provide firmer support. 

The naturally hypoallergenic and antimicrobial qualities of latex also helps put an extra barrier of protection between you and your dorm mattress. You could also opt for a cooling mattress topper to combat a foam bed that hangs onto excess heat.

Helix Plush mattress topper: was from $109.80 now $81.80 at Helix Sleep This luxury plush feel topper from Helix Sleep is basically an instant upgrade. It uses high-quality cluster fibre fill, and it's super breathable to keep you cool and comfortable whilst you sleep. Even better, this mattress topper is also machine washable. Right now you can get 25% off, bringing the cost of a Twin XL mattress topper down to $81.80. A 100-night sleep trial, free shipping and one-year warranty is included. 

 2. Add a hypoallergenic mattress protector 

A dorm mattress is likely to have accumulated years' worth of dead skin cells, sweat, body oils, dirt and debris. It's pretty gross, and won’t only feel uncomfortable to sleep on. What's left in a mattress could also trigger allergies, asthma and skin conditions for some students. 

A good mattress protector with hypoallergenic properties creates a barrier between you and your mattress. Bed bugs and dust mites are a common problem in shared spaces like dorms, so go one further with a zippered protector that encases all six sides of your mattress. Pro tip: ensure you double-check the size of your bed before ordering, as these need a snug fit.

Choose a material that is breathable, like bamboo or cotton, to help keep your bed feeling cool and fresh. Ensure that any mattress protector you buy can be machine washed, is dryer safe, and has water-resistant properties. Basically, make things as easy as possible, because you’re not going to have a lot of time to keep your bed clean in between studying (and partying).

Leesa Mattress Encasement: was from $115 now $86 at Leesa This mattress encasement gives six-sided coverage and has a bottom zipper for complete protection. It’s made using a 100% waterproof, machine washable material that is also hypoallergenic and breathable so that you stay cool. Right now you can get 25% off in early Labor Day sales, bringing the cost of a twin XL down to $86. This also includes free shipping, 30-day trial and a one-year limited warranty. 

3. Add breathable, wrinkle-free bedding

College life is busy, and laundry sometimes comes second. We won’t lecture you on how often you should clean your bedding but the best way to combat potential hygiene issues is to invest in some breathable, wrinkle-free and hypoallergenic bedding.

Wrinkle-free sheets look tidy without too much effort. Breathable bedding means you'll overheat (and sweat) less. And hypoallergenic bedding helps reduce allergens, helping you to wake up refreshed rather than all stuffed up.  

Microfiber and tencel materials often tick all the above boxes, but if you're a very hot sleeper, try to find bedding made from natural materials like bamboo or cotton. Whatever you choose, make sure your sheets are easy to clean as you don’t want any complicated washing and drying instructions to contend with. 

When you do wash your sheets, allow them to dry thoroughly before replacing them on your bed. Also, open up the windows and give you room an airing each day, even if it’s cold outside, to freshen things up and prevent any moisture buildup which could lead to damp and mold.

Cathay Home Essential Dorm Bedding Set: from $23.99 at Amazon This bedding set is made from 100% microfibre and includes a fitted sheet, a flat sheet and a pillow case making it perfect for any dorm bed. It's wrinkle free, hypoallergenic, super soft, machine washable and quick drying so the laundry process doesn’t have to take too long. You can buy this sheet set for $23.99 for a Twin XL. 

4. Choose an oversized comforter 

Dorm rooms can feel a bit boring and unhomely. A comforter instantly adds warmth and coziness to your space. Its warmth is important, too, because you can never be too sure of the temperature given the old and unpredictable heating and cooling systems in some dorms. 

Comforters are also a great way of adding extra comfort to your bed. If you’re away from home for the first time or you just miss home comforts, they can really help. Plus, depending on the design you opt for, it’s an easy way to make your own mark on your room without having to decorate.

When it comes to buying a comforter for your dorm room, opt for a larger size than you need. Dorm beds are typically Twin XL size; by going a size larger, you’ll ensure that you’ll always be fully covered. 

Saatva all-year down alternative comforter: was from $315 now $252 at Saatva This comforter from Saatva is the perfect fit for any dorm room. It’s plush, airy and luxurious, made using natural cotton and a unique blend of 3D down alternative. It’s perfect for any time of the year, promising to keep you warm in the winter but cool in the summer months. Right now this is on sale with a $63 reduction, making a full/queen size comforter just $252. This also comes with a 45-day free returns, free shipping and a one-year warranty. 

5. Invest in a cooling pillow

Cooling pillows are a game-changer for students as the lack of individual temperature controls within dorm rooms can mean that you’re often left feeling super warm. Cooling pillows will help to regulate your temperature and leave you feeling refreshed and comfortable. 

Memory foam pillows with gel-infused layers are firmer and will conform around your head and neck giving you instant coolness, but this will eventually trap heat so won’t stay cool all night.

A pillow that uses phase change materials, however, is likely to keep you cooler throughout the night as it absorbs the heat and then releases it as you start to cool down. 

Consider also natural fillings like bamboo or wool, and pillows with special cooling covers, and choose the pillow that fits your individual support needs. Make sure whatever you choose is either machine washable or includes a removable washable cover. That way you can always keep your pillow fresh and hygienic. 

Casper Hybrid Pillow With Snow Technology: now $149 at Casper Sleep This may be a little pricier than your average pillow, but if you want to sleep cool its the perfect choice. It uses innovative foam for a soft but supportive feel. And the proprietary snow technology will help keep your pillow cool for up to 12 hours. This pillow now costs $149 and if you want more thane there is a 10% discount. You get free shipping and the option to return the pillow within 30 days if you’re unhappy. 

How to adjust the height of your dorm bed

If you want to improve your living space then you may want to consider adjusting the height of your dorm mattress. Raising it, known as lofting, can add some much-needed floor space beneath your bed which you can use for storage, studying or just chilling out after a long day in lectures. 

If you already have a lofted bed, you might also want to lower it, which will make getting in and out of your bed a lot easier and make things safer if you're an active sleeper. 

Most dorm rooms come with an adjustable bed frame. You can typically change the height by adding or removing bed slats, using bed risers or adjusting the length of the bed frame legs. 

If your dorm doesn’t have these options, you can buy bed risers separately, or place bunkie boards between the mattress and the bed to add height and additional support. Don't break the rules, though: some colleges impose restrictions on lofting or lowering dorm beds. 

Rachael is a freelance journalist based in South Wales who writes about lifestyle, travel, home and technology. She also reviews a variety of products for various publications including Tom’s Guide, CreativeBloq, IdealHome and Woman&Home. When she’s not writing and reviewing products she can be found walking her Sealyham and West Highland terrier dogs or catching up on some cringe-worthy reality tv. 

Lucid vs ViscoSoft: Which is the best foam mattress topper with cooling gel?

I'm a mattress tester with back pain — 3 queen mattresses I'd buy this weekend up to $600 off

Netflix just got one of the most inspiring documentaries of the year — and it’s 100% on Rotten Tomatoes

Most Popular

• 2 REI is knocking up to 70% off The North Face apparel — 9 deals I'd shop now from $21
• 3 iPhone users can now download PC emulators after Apple changed its mind — here’s what you need to know
• 4 DuckDuckGone – popular privacy search engine banned in Indonesia
• 5 Intel laying off 15,000 employees and slashing R&D in biggest cuts ever — here’s why

The Daily Wildcat

Opinion: influencers are no longer relatable.

Opinions writer Noor Haghighi argues that even if influencers start off posting with innocent intentions, they often quickly get endorsed by companies who turn their lives into a monetized show. This is not to say you should cut all ties with your favorite influencers, but relying on and idolizing them is a dangerous game. 

It’s 2018. You’ve come home from a boring day of AP Euro lecturing and waiting for your crush to Snapchat you back. Your bed has never looked so good. You plop yourself down for what you expect will be just an hour of chill time before doing homework.

You locate YouTube on your home screen and find that Emma Chamberlain has posted a new video. In the thumbnail you see a scrunchie in her hair and a mason jar full of iced coffee in her hands.

You see her do the same thing you just did: come home from school, grab a snack, lay down and reflect on the day that’s passed. “She is so relatable,” you think to yourself. And she was.

She captured the simplicities of being a teenager: trying new foods and crafts, dying our hair and getting excited about music. She showed us how normal it was to have acne, she inspired us to buy our clothes second-hand, she made it okay to sit in front of a camera and express her vulnerability physically and emotionally.

At the end of the day, she was just a teenage girl all alone in her bedroom or car, like the rest of us.

Five years later, Chamberlain lives in a multi-million dollar home in L.A. and is no longer as relatable as she used to be. The Philz Coffee that once adorned her image is now replaced with her own line of wildly popular drinks called Chamberlain Coffee . In the last several years, she has been invited to a multitude of red-carpet events including the Met Gala and international fashion weeks alongside celebrities.

I doubt very many of her subscribers are 21-year-olds with the same luxuries. Yet what keeps the fans coming back?

Most influencers started out as teens vlogging their ordinary days. At this stage, they are like the middle ground between us regulars and celebrities. They aren’t totally out of reach, but they still give us sparks of inspiration and assure us that we are not alone. However, this period of casual influencing doesn’t last long before they are swept away by countless offers.

Chamberlain and those alike are just puppets of the influencer world being controlled by advertisements. She is a prime example of how most influencers begin posting innocently — maybe out of loneliness or as creative expression — but quickly get endorsed by companies who turn their lives into a monetized show.

Take the D’Amelio family, for instance. Charli D’Amelio began posting short dancing videos on TikTok in the spring of 2019 and has now amassed over 150 million followers at the age of 18. Her family has a reality show on Hulu and all of them — down to her four dogs — seem to have a career of their own.

It feels like nobody who is popular on YouTube or TikTok is posting just for fun anymore, and that means those on the other side of the screen cannot consume their media just for fun either. There are many costs that come with high media consumption, especially at a young, impressionable age.

The influencers themselves are not necessarily the ones in control of this system to stardom, but they are feeding it by complying and promoting the material-driven agenda of the corporate realm. This is not to say you should cut all ties with your favorite influencers, but relying on them is a dangerous game.

The effects of consuming their content on an everyday basis may go unnoticed — the thrift hauls, photo dumps and thank yous “for the birthday wishes” create only the illusion of relatability. You feel that you know this person and that they made this post for you. This practice leads us to fall into the same tendency of material-dependent happiness and what could be considered friend aversion.

Rather than finding relatability with people in real-time, we seek it from somebody who has more than us.

When thinking about the title of “influencer,” it’s a challenge to even pinpoint what makes them so influential in the first place. They are not scientists, many are not the artists or “creators” they are labeled as and they certainly are not philanthropists. The one thing they do have is attractiveness, and they typically have something that we are envious of.

I’ve tried to put myself in the shoes of influencers and think: what are they to do but agree to a huge inflow of cash in exchange for minimal work? Anyone would do the same, right?

Their compliance makes it okay for their followers to strive to do the same. The millions following influencers like Chamberlain and the D’Amelios are subject to have their individuality tarnished with the constant reminder to “buy this” and “try that,” especially when those trends are what everyone else is already playing into.

The same risk runs with the tendency of hyper-labeling. The “ clean girl ” look is one of the most sought-out labels circling TikTok right now. Not only is it geared toward a certain demographic (of white girls), but it also categorizes a whole bunch of girls under one style rather than encouraging them to express themselves with a fearless mindset.

Trends are one of the most problematic fuels of this influencer culture. Data shows that “YouTuber” is the most desirable career by Generation Z, and that if the “ opportunity was presented to them ,” over half of them would become influencers. There seems to be a delusion amongst our age group that this sort of status is attainable, but the biggest triumphs of influencing are typically handed to white women who are already well-off to begin with.

Alix Earle, one of TikTok’s most influential, has a page described by Cosmopolitan as “filled with makeup, glamorous outfits, acne updates, college lifestyle, and pure chaos[.]” Those “acne updates” do not exactly make her relatable, though. For one, it’s nearly impossible to find a video of hers where her face is not completely acne-free. Even if she does happen to address a tiny pimple on her cheek every now and then, the rest of the time she is documenting rides in private jets and parties with expensive attire.

Earle and other influencers alike are so obviously separating themselves from the rest of us who are in a lower tax bracket. But I find it frustrating that their millions of followers can’t seem to catch on.

In many cases, those followers are too young to catch on. When I was 15, I was too young to catch on myself. And, at that point, TikTok had not amassed the power it has today. With its accessibility, addictiveness and lack of age restrictions, TikTok especially makes it easy to lure in teenagers at the formative age that they are establishing their identities.

Young users cannot be blamed for the media they consume when their vulnerability is capitalized on. Still, there are users at the college age and beyond who blindly conform to influencer culture  as well and it is imperative that they realize this toxicity.

There is no use in worshiping women like Earle who make it seem like the lavish life is available to anyone who wants it. They make being white and having conventionally beautiful features the expected norm. Without those features, however, you are not as desired by mainstream companies and you are not as likely to be offered the same amount of money .

This also begs the question of who we are allowing to be the role models for teenage girls today. After all, it is likely that more teens know Chamberlain’s name over, say, Malala Yousafzai’s or Greta Thunberg’s . Take it from my own Instagram friends: 103 of the people I follow on Instagram follow Chamberlain, while only 39 follow Thunberg and six follow Yousafzai.

In many ways, it is easier to follow an influencer who posts her outfits and her morning pastries over an influencer who informs and calls for action on social media. But what many do not realize is the long-term damage of idolizing Chamberlain, Earle and those alike. Their content maintains the cycle of unhealthy comparison and self-harm amongst young women . And the ones who claim to be relatable despite their unfathomable wealth are especially dangerous.

Young women should be encouraged to seek inspiration from individuals who are true influencers with the social awareness to combat injustice — rather than perpetuate it. In some cases, popular internet influencers appear progressive and encourage performative activism amongst their followers without that negatively connoted label, of course. They change their profile picture to show text that reads “Black Lives Matter” and they repost progressive infographics on their stories. But how much do they care about and contribute to such causes in private?

To them, it doesn’t seem to matter how many people suffer through adversity while they continue to be praised and given more money. Part of the fault, again, lies within the followers. Why do they applaud their internet idols for simple, oftentimes useless reposts when they could be following stories from minorities who actually experience injustice firsthand or environmentalists who actively support their cause?

At the same time that I critique influencer culture, I also wonder what its shelf life is. How many more years will we continue to scroll, flooded by sponsored day-in-the-lives and makeup tutorials? Influencing is not a guaranteed pathway and it’s not sustainable either. Once enough people attempt the influencer life and realize they stand no chance at stardom, it will fail to prosper in the way it once could.

Call me traditional, but a lot more can be done from person to person rather than from person to screen. Take a break from double-clicking and scrolling every now and then to think about which influencer is sparking your interest. They are closer to the T.V. characters you watch every day than they are to you and nothing about their lives is attainable.

It is the responsibility of us users to shift our focus on bettering the tangible world rather than dreaming of a rich girl’s heaven that only exists in our lives as pixels.

Follow the Daily Wildcat on Twitter

Noor Haghighi is a second-year student exploring ways to harness her passions in environmental science and journalism. She loves wildlife photography and portraiture, fashion, music and film.

• celebrities
• Social media