is it good to do homework before bed

Should you exercise before bed? Here's what the experts say

Sleep better by exercising earlier

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Finding time to exercise each day can be difficult. In between work, socializing, and eating healthy, fitting in a workout can feel impossible. So maybe you get to the end of the day and wonder, should you exercise before bed?

If you're not a morning person or you start work early, evening exercise might be the best option for you practically. Plus, maybe you enjoy getting a sweat on just before settling down for the night. However, when you choose to exercise can make a big difference to its effects. 

But since you can easily pick up some  adjustable dumbbells  and train whenever it takes your fancy, it can be tempting to lift the weights just before you turn out the lights and head to bed. But should you?

We spoke to Ali Malik, a personal trainer and founder of  Fit Labs Kensington , and looked at the research to figure out exactly how evening exercise affects your health and the best ways to move if you want to work out before bed.

Is it a good idea to exercise before bed?

While there's no conclusive evidence whether exercising just before bed is a good idea, according to Malik, it's mostly down to personal preference. "Physically, everyone is different. It's advisable for people to experiment with training at different times of the day," he says.

It was a long-held belief that intense exercise before bed could negatively impact your sleep, but recent studies have challenged that idea. In fact, according to research in the  European Journal of Sports Science , moderate-intensity might not affect your sleep at all.

It was a small study — just 12 men — and they had to do 30 minutes of activity, including aerobic exercise and resistance training — 90 minutes before going to bed, and it didn't appear to impact their overnight body temperature or sleep quality. 

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There's also some evidence exercising before bed could even improve your sleep, but it depends on what you do. A review published in  Sports Medicine  found that training before bed could improve sleep quality, so long as it's not vigorous and ends more than one hour before bedtime.

Malik stresses that if you're going to exercise before bed, it's a good idea to avoid high-intensity workouts. "There are some benefits to doing some light to moderate exercise before bed, rather than high intensity. It can help you feel more relaxed and help to destress and regulate the circadian rhythm," Malik says.

"Exercise like yoga, taking a long walk, stretching, or any other low-impact exercises are good options for before bed," he adds.  Walking workouts  can be a great place to start, as you'll move your body, but you can also use them as a calming mindfulness practice too. 

Does working out before bed burn more fat?

"In general, there's not going to be a significant difference between your calorie burning rate in the evening or any other time of the day," Malik says. So, you're not likely to see greater fat loss by training at night. 

Plus, there's not even much research to suggest that you get better fat-burning results later in the day. One study in the journal  Frontiers in Physiology  found that evening workouts could burn more fat in men, while women may burn more abdominal fat in the mornings. 

However, it's not conclusive and the study didn't examine the effects of training just before bed, so the  best time to exercise  will be whenever it feels right for your body, fits into your schedule, and can be a regular part of your routine. 

Is 100 push-ups before bed good?

If you want to set yourself a challenge like doing  100 push-ups per day , Malik recommends doing this in the morning instead of the evening, as this is a form of high-impact exercise.

"Doing 100 push-ups will definitely elevate your body temperature and your heart rate, putting excess stress on your muscles and nervous system," Malik explains.

If you do want to do high-intensity exercise before bed, like a push-up challenge or  HIIT workouts , Malik recommends that you leave at least 90 minutes between working out and going to sleep.

Why you shouldn’t exercise at night

Experts largely agree that high-intensity exercise too close to the time you go to sleep, such as HIIT workouts or lifting weights could negatively impact your sleep, so you're better off with low-impact sessions instead. 

"Doing high-intensity exercise stimulates the nervous system, elevating the heart rate and your body temperature, which might not come down before you go to sleep," Matik says.

This can lead to poor-quality sleep, which can affect your health and weight loss goals. "When you sleep badly, it raises your stress levels and makes your body reluctant to shed fat. So, you should avoid doing things that elevate your cortisol levels," explains Matik.

Plus, high-intensity exercise just before bed has been linked to lower sleep efficiency and less time in REM sleep, which is when your brain processes new information and consolidates memories, a meta-analysis published in  Sleep Medicine Review  found.

So, if you want to get a good night's rest, it's best to avoid late-night workouts, unless you want to do some  gentle stretches  or a  calming yoga class  and focus on  improving your sleep hygiene  instead. 

More from Tom's Guide

• Boost your mental strength with this five-minute guided breathing workout
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• The 7 best breathing exercises for sleep —fall asleep faster, easier and for longer

Alice Porter is a freelance journalist, covering health, fitness, and relationships. She began her writing career focusing on women's health, but now also regularly covers sleep advice, resistance training workouts, and nutritional explainers. She's a keen exerciser, regularly does CrossFit workouts, and takes long walks at the weekends. 

She was previously a Staff Writer at Stylist Magazine, and her work has appeared in Fit&Well, Coach, Cosmopolitan, VICE, and Refinery 29, and she was on BBC Radio 4’s Woman’s Hour in 2022. 

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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

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Are Students Who Sleep Better More Likely to Succeed?

Last Updated on June 13, 2024

Written by Jill Zwarensteyn

Written by Jill Zwarensteyn, Editor

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.

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Find out more from our sleep if the students who sleep better are more likely to succeed.

It’s no secret that students face immense pressure to do well in school. For teens, good grades can determine the college you’re accepted into, and for college and grad students, academic success can impact your career goals. 

Multiple factors can influence your achievements, but does sleep play a role? In this article, we’ll find out  if   students who sleep better are more likely to succeed.  

We’ll also look at students’ current sleep patterns, how they can improve their rest, and why developing good sleeping habits now will help them later in life.

Are Students Getting Enough Sleep?

According to the American Academy of Sleep Medicine,  teens should sleep   [1]  between 8 and 10 hours every night. 1 To develop these guidelines, the AASM developed a panel of 13 experts who reviewed over 800 articles of scientific research in order to come to an agreement on what is the optimum amount of sleep.

For more information, check out our  beds for teenagers .

They used a similar process for the recommended sleep time for  adults   [2] , with the help of a 15-person expert panel. They concluded that adults 18 and older should get 7 or more hours of shut-eye.

Using this data as a reference point, experts can analyze whether students are meeting the recommended amounts of sleep.

In a CDC  national student sample   [3] , they discovered that as many as 7 out of 10—or 72.7 percent—of students weren’t sleeping enough on school nights. Most of these students were sleeping for less than 8 hours, and the alarmingly high numbers reveal just how prevalent sleep deprivation is among young people.

Unfortunately, college and grad students aren’t doing much better. The  University of Georgia   [4]  Health Center reports that most college students only get 6-6.9 hours of sleep each night, which is below the minimum recommendation of 7.

A 2020 study examined stress and burnout among graduate students. Their findings also looked at how well grad students slept. They reported that the study participants only slept an average of  6.4 hours per night   [5] .

Learn More:   How Much Sleep Do Teens Need ?

What Causes Teens and Young Adults to Lose Rest?

Why, then, are so many young people not sleeping well? There are a variety of reasons contributing to this trend.

Late-Night Homework

Many students will often stay up late trying to study for an exam or work on homework. While some may have to do homework later due to extracurricular activities or a job, others may need the extra time to meet the demands of multiple classes.

Between computers, video games, and cell phones, young people are surrounded by technological distractions. Unfortunately, screen time can affect your quality of sleep. Research shows us that  screen time  before bed can impact people of all ages for several reasons  [6] .

The first is that the blue light emitted from the screen reduces the production of the melatonin hormone, which is responsible for keeping your sleep-wake cycle running smoothly. The second reason is that the devices stimulate your brain, making it difficult to quiet your mind as you prepare to sleep. Thirdly, notifications going off during the right could disrupt your REM – or deep sleep – cycle.

It’s also worth noting that even when you don’t use devices before bed, tech distractions may also cause you to put off doing homework and other tasks until later, which could still throw off your sleep schedule.

Emotional Stress

Dartmouth College   [7]  reports that over 50 percent of chronic sleep problems are caused by emotional stress, including depression and anxiety. They go on to add that high levels of stress can also  lead to insomnia .

For teens and young adults, they are dealing with the demands of school, extracurricular activities, internships, and side jobs – all while trying to navigate social, family, and romantic relationships. A combination of these stressors could easily keep them from sleeping well.

Inconsistent Sleep Schedules

Not having a consistent bedtime and wake-up time can also affect how well-rested you are. While some students might maintain a good sleep schedule during the week, that can quickly go out the window when the weekend rolls around.

A 2009 study that looked at the sleep habits of university students in Taiwan determined that there’s a link between  irregular sleeping patterns   [8]  and insufficient rest.

Living Environment

It’s not just your habits, though. The environment you sleep in may also influence your sleep quality. 

College and graduate students, in particular, may have difficulty creating a relaxing sleep environment. From roommates to noisy neighbors, there are plenty of distractions that could keep you up at night.

Find Out More:   29 College Students Sleep Statistics

Sleep Disorders

Young people may also struggle with  sleep disorders   that interfere with rest. These include insomnia, sleep apnea, narcolepsy, and restless leg syndrome. However, when it comes to sleep disorders, it’s best to consult with a physician who will be able to diagnose your  sleep issue   [9]  properly.

Diet and Exercise

What you eat and drink can also trigger sleep problems. For example, caffeine and alcohol consumption can disrupt your sleep, while going to bed on a full or empty stomach may cause discomfort that makes it difficult to fall asleep.

Although exercise is essential for maintaining a healthy life, working out too late at night can give you a boost of energy that makes it hard to doze off at bedtime.

Get More Info:   Exercise and Sleep  – How to Target Your Workout Time

We might be quick to scold young people about their sleeping habits, but it’s not  entirely  their fault either.  Research   [10]  established since the early 1990s determined that as teens got older, they were biologically wired to go to bed later. This is referred to as a Sleep Phase Delay, and it means that their circadian rhythm (or internal clock) makes it harder for them to go to bed before 11:00 pm.

Unfortunately, that doesn’t correlate with school and university schedules. Most  schools begin classes   [11]  as early as 8:00 am, with some high schools starting even earlier at 7:30 am.

Signs of Sleep Deprivation

When you’re sleep-deprived, you will notice one – if not several – of these symptoms.

Mood Changes

Mood disorders like anxiety and depression can lead to a lack of rest, but little sleep can also exacerbate these conditions or create an increased risk of developing them. When they don’t sleep enough, students may also experience more  negative moods   [12]  like frustration, irritability, sadness, and anger. These types of mood disorders and changes could hinder their relationships with teachers, peers, and family.

Get Sick More Often

Not getting adequate sleep also means you’re more likely to get sick, and it could influence how long it takes you to recover from an illness. When you sleep, your body releases protective proteins called  Cytokines   [13] . However, when you’re not getting enough rest, the production of this protein decreases, leaving you more vulnerable to infections and diseases.

Daytime Drowsiness

We all know those students who fall asleep in class, and at times we may have been those students. Rather than passing judgment on yourself or the behavior, consider it could be related more closely to sleep deprivation than laziness. 

When you consistently feel sleepy during the day, there’s a high chance you didn’t get enough shut-eye the night before.  Daytime drowsiness  is also a common symptom to be aware of. Extreme tiredness in class is undoubtedly a cause for concern, but drowsiness can be dangerous – especially for students who drive since it increases their risk of an accident.

Inability to Concentrate

Difficulty concentrating is also an effect of sleep deprivation, and a lack of focus could certainly impact your ability to do well in school. When you’re unable to concentrate, you will notice you have a harder time paying attention in class and staying on track with homework and study assignments.

Memory Problems

Not enough rest could also negatively affect your memory, and for students who need to retain important information for tests and presentations, this is not good news. In the event you notice you’re more forgetful than usual, it’s a good opportunity to review your sleep habits.

Less Physical Strength

While some students participate in athletics for fun, others may rely on sports to get important scholarships and college opportunities.

Just as food fuels your body, so does sleep. However, when you don’t get the rest you need, you will have less physical strength and energy.  This means you are less likely to perform as well as you could, which is why rest is so crucial.

In fact, the data supports this. A 2011 study looked at how sleep affected the performance of college basketball players.

They discovered that basketball players who achieved optimal sleep also reached their  peak athletic performance   [14] .

Even for young people who don’t participate in their school’s sports, this can cause them to feel less inclined to exercise altogether.

Do Successful Students Sleep More?

Although this information implies that sleeping better leads to more success in school, is there actual data that proves it? Yes.

For example,  a 2015 study   [15]  wanted to see if there was a correlation between sleep duration and academic performance among pharmaceutical students. Their research found that students who sleep longer did better on exams, resulting in higher semester grades and GPAs.

How Can Students Sleep Better?

Now understanding the relationship between sleep and success, students can take the initiative to improve their sleeping habits.

No Homework or Technology Right Before Bed

Students should avoid homework, studying, and technology – including social media – about an hour before bed. 

As tempting as it is to stay up late for more study time, the research shows us that you are more likely to do better if you go to bed earlier. In the event you have homework due the next day, experts recommend getting up early to finish it instead. 

It might be hard to give up scrolling through Instagram or playing video games, but cutting off your screen time before bed should also help your mind relax to fall asleep.

Find Out More:  The Effect of  Technology on Sleep

Create a Better Sleep Environment

For students who have trouble sleeping, improving their sleep environment could result in a better night’s rest.  Light, temperature, and noise   [16]  are three main environmental factors that can affect sleep.

For students with noisy roommates who stay up later, try using devices like  sleep masks  or earplugs.  Blackout curtains  can also help knock out extra light from outside. It’s also a good idea to monitor your room’s temperature so that it’s not too hot or too cold, which should help you rest more comfortably.

Stick to a Schedule

Another helpful tip is to stick to a regular sleep schedule by going to bed at the same time and waking up at the same time every day. While this might be more of a challenge on weekends, a consistent schedule should help keep your body’s internal clock in check.

Avoid Caffeine and Alcohol

Cutting out caffeine, particularly later in the day and at night, seems like a no-brainer, but you might be tempted to use it while you finish up your homework. Rather, opt for a glass of water or a decaffeinated drink to give you some energy. 

In addition to caffeine, experts also suggest avoiding alcoholic beverages. For students of legal drinking age, you might think a glass of wine can help you wind down. While alcohol does make you sleepy, it could also lead to more disrupted sleep.

Don’t Eat Right Before Bed

When you’re going from class to class and then an evening team practice, rehearsal, or study session, you could easily find yourself putting off dinner until late at night. Instead of having a big meal, though, opt for a  light snack  that won’t leave you feeling uncomfortably full during the night.

Exercise Regularly

Regular workouts should also help you sleep better. According to research, students who are in good physical condition fall asleep more quickly and rest better. For optimum results, you should exercise for at least 30 minutes three times a week about 5-7 hours before your bedtime – if not earlier.

Manage Your Concerns

Whether they’re school-related or personal, worries have an awful habit of creeping up at night. When you find that your worries keep you up, a good idea is to jot them down. Then, try to come up with solutions before you go to bed and plan your schedule for the next day. 

Writing them down and creating a game plan should make it easier for you to let go of those concerns when you go to sleep.

How Will Better Sleep Help Students Later in Life?

The great news is that developing good habits as a student should translate to not only academic success but also success later in life when you enter your respective career field. Many high-level jobs will need you to function to the best of your ability, and if you’re not well-rested, this could affect your job performance. That’s why creating good habits early on is so important.

Good sleep should also  keep you healthy   [17]  as you age. A full night’s sleep should help prevent weight gain, boost your immune system, strengthen your heart, and improve your memory.

Sources and References:

[1] Shalini. Paruthi MD, Lee J. Brooks MD, Carolyn. D’Ambrosio MD, Wendy A. Hall PhD RN,  Suresh. Kotagal MD, Robin M. Lloyd MD, Beth A. Malow MD MS, et al. “ Recommended Amount of Sleep for Pediatric Populations: A Consensus Statement of the American Academy of Sleep Medicine”,  American Academy of Sleep Medicine , 2016.

[2] Nathaniel F. Watson MD MSc, M. Safwan. Badr MD, Gregory Belenky MD, Donald L. Bliwise PhD, Orfeu M. Buxton PhD, Daniel. Buysse MD, David F. Dinges PhD, “ Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society”,  American Academy of Sleep Medicine , 2015.

[3]  “Sleep in Middle and High School Students” , Centers for Disease Control and Prevention, September 10, 2020.

[4]  “Sleep Rocks!…Get More of it!” , University Health Center at the University of Georgia 

[5] Hannah K. Allen, Angelica L. Barrall, Kathryn B. Vincent, Amelia M. Arria, “ Stress and Burnout Among Graduate Students: Moderation by Sleep Duration and Quality”, Springer Link, 2020.

[6]  “Why It’s Time to Ditch the Phone Before Bed” , SCL Health 

[7]  “Improving Sleep” , Dartmouth College

[8] Jiunn-Horng. Kang, Shih-Ching. Chen, “ Effects of an irregular bedtime schedule on sleep quality, daytime sleepiness, and fatigue among university students in Taiwan”,  National Center for Biotechnology Information, 2009.

[9]  “Sleep Deprivation” , Cedars Sinai

[10] Ruthann Richter,  “Among teens, sleep deprivation an epidemic” , Stanford Medicine, 2015.

[11] Anne G. Wheaton PhD, Gabrielle A. Ferro PhD, Janet B. Croft PhD, “ School Start Times for Middle School and High School Students — United States, 2011–12 School Year” , Centers for Disease Control and Prevention, 2015.

[12]  “Mood and Sleep” , Better Health Channel

[13] Eric J. Olson MD,  “Lack of sleep: Can it make you sick?” , Mayo Clinic, November 28, 2018.

[14] Cheri D. Mah, Kenneth E. Mah, Eric J. Kezirian, William C. Dement, “ The effects of sleep extension on the athletic performance of collegiate basketball players”,  National Center for Biotechnology Information, 2011.

[15] Megan L. Zeek PharmD, Matthew J. Savoie PharmD, Salisa C. Westrick PhD MS, “ Sleep Duration and Academic Performance Among Student Pharmacists”,  National Center for Biotechnology Information, 2015.

[16]  “External Factors that Influence Sleep” , Harvard University, December 18, 2007.

[17]  “The Benefits of Getting a Full Night’s Sleep” , SCL Health, 2018.

Jill Zwarensteyn

About author.

Jill Zwarensteyn is the Editor for Sleep Advisor and a Certified Sleep Science Coach. She is enthusiastic about providing helpful and engaging information on all things sleep and wellness.

Combination Sleeper

How Bad Is It Really to Work Out Right Before Bed?

How Bad Is It Really? sets the record straight on all the habits and behaviors you’ve heard might be unhealthy.

Raise your hand if this sounds familiar: You put "exercise" at the top of your to-do list for the day, but things keep popping up — work, phone calls, errands, you name it — and you suddenly find your only workout window is after dinner and before you hit the sheets. But then you wonder: Is it OK to work out at night?

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After all, you've heard it can mess with your sleep. And while the benefits of exercise are seemingly boundless, good sleep is crucial , too.

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To solve your dilemma, we tapped experts and dug into the research to find out just how detrimental it is to schedule a nighttime workout workout before you hit the hay.

Why Before-Bed Exercise Gets a Bad Rap

The idea that exercising before bed is bad has to do with the chemicals your body releases during a workout, says Matthew Mintz, MD , a board-certified internist based in Bethesda, Maryland. When you exercise, your brain tells your adrenal glands to make adrenaline, also known as epinephrine.

"Epinephrine kicks the heart into high gear by increasing the heart rate," he explains. This in turn improves blood flow, and therefore oxygen to the muscles, which helps overall performance.

However, epinephrine, like caffeine, is also a stimulant, which increases alertness. "This is good for exercise, but not necessarily good for sleep," Dr. Mintz says.

What Science Says About Working Out Before Bed

For many years it was just assumed that exercising before bed negatively affected sleep. However, there were little to no studies to back up the concept until recently. Newer studies have found that exercising before bed is not only harmless, but may even improve sleep .

For example, a February 2019 review of over 23 different studies published in ‌ Sports Medicine ‌ discovered that while people who exercised within four hours of going to sleep found no difference in the time it took them to fall asleep, their sleep quality improved. Study participants who exercised also enjoyed more hours of deep sleep than their sedentary counterparts.

However, there are a few factors that play a role in exercise's effect on your sleep and can help answer the age-old question: Is working out before bed bad?

Factors That Influence How Exercise Affects Sleep

1. individual biochemistry.

Dr. Mintz maintains that there are lots of gray areas when it comes to whether exercising before bed is beneficial, and in many cases, it varies by the person. "Everyone reacts differently," he explains. "For some, the increased epinephrine may be stimulating and make it difficult to fall asleep. For others, being exhausted after a good workout may actually promote sleep. The bottom line is that you really need to listen to your body to determine what's right for you."

Lev Kalika, DC , owner of New York Dynamic Neuromuscular Rehabilitation & Physical Therapy in New York City, adds that a person's emotional involvement in the workout can also come into play. "The more excited you are, the harder it is going to be to fall asleep," he explains.

2. Workout Intensity

As far as whether specific workouts — such as walking versus HIIT — differ in terms of before-bed benefits or side effects, Dr. Mintz claims there isn't enough research to make that call. However, there is scientific evidence that the intensity of your workout influences sleep.

One small study, published September 2014 in the journal ‌ Sleep Medicine ‌ , surveyed 52 healthy adults who exercised before bedtime and then had electroencephalographic recordings (EEG's) performed to measure sleep. It found that the more effort these individuals thought they put in during their pre-bedtime workout, the better they actually slept.

However, a separate review published in the February 2019 journal ‌ Sports Medicine ‌ found that vigorous-intensity exercise less than an hour before bed negatively affected how long it took people to fall asleep, their total sleep time and how well they slept.

Athletic performance may vary according to the time of day that exercise is performed. That's mostly due to your body's circadian rhythms. Controlled by hormones in your body, circadian rhythms dictate physical and behavioral patterns like sleep, metabolism and body temperature (more on that below), per the Centers for Disease Control and Prevention (CDC).

Because everyone's circadian rhythms differ, late-night exercise may actually be better for some people because they're more alert at that time. So, how many hours before bed should you exercise and how late is too late to work out? It's best to complete your workout at least an hour before bedtime, according to the study published in ‌ Sleep Medicine. ‌ The researchers found that exercising within the hour can definitely have a negative effect on your sleep.

However, some experts, like Kalika, believe it is best to give yourself about two hours to let your body wind down for bed after a workout.

4. Body Temperature

Workouts may be more productive when body temperatures are highest. For the average person, body temperatures rise between 2 p.m. and 6 p.m. During this period, muscles are more flexible, perceived exertion is low, reaction time is quicker, strength is at its peak and resting heart rate and blood pressure are low, according to the American Council of Sports Medicine (ACSM).

For this reason, late afternoon and early evening may be a prime time for working out, physiologically speaking, as opposed to right before bed.

To see how working out before bed affects your sleep and exercise performance, consider maintaining an exercise, food and sleep journal . Note the time you worked out, the type of exercise you did, the intensity and the duration.

Next, make a note of if it was easy to fall asleep after working out before bed, if you slept through the night and if you woke up energized or sluggish. By collecting data, you'll be able to adjust your habits to improve your training or the quality of your sleep.

So, How Bad Is It Really to Exercise Before Bed?

Is exercising before bed something to lose sleep over? Well, yes and no.

If you want to make sure your workouts aren't going to have a negative effect on getting your zzzs, you need to take factors such as timing, intensity of your workout and your body's biochemistry into account. "If you feel that exercising before bedtime makes it more difficult to relax, then don't do it," Dr. Mintz suggests.

If you decide that exercising before bed is right for you, Kalika suggests choosing less-intense and more slow-paced workouts that do not involve emotional energy.

As for timing, just to be safe, Dr. Mintz suggests leaving at least an hour before the end of your workout and shutting down for the night. But listen to your body! If you find that you are having trouble falling or staying asleep, put some more time between your workout and lights out.

The bottom line: If you're a night owl who reachers your peak of activity and energy in the evening and are more sluggish at other times of the day, you may find greater benefits from working out at night.

But what's more important than the time of day that you work out is that you ‌ do ‌ exercise. After all, you're more likely to stick with the habit of exercise doing activities you enjoy when you enjoy them and not forcing it to happen.

The Key Takeaway

There's evidence to suggest nighttime workouts aren't as bad as you may think. If you find it works best with your body and your schedule to exercise at night, follow these tips:

1. Keep track of your workouts and sleep with a journal.

2. Stick to low-intensity and low emotional stress types of exercise like walking or yoga.

3. Leave about an hour in between the end of your workout and your bedtime to cool down.

How Bad Is It Really to Drink Alcohol After a Workout?

How Bad Is It Really to Sleep Right After You Eat?

How Bad Is It Really to Not Shower After a Workout?

• Journal of Circadian Rhythms: "Circadian Rhythms, Exercise, and Cardiovascular Health"
• Sports Medicine: "Effects of Evening Exercise on Sleep in Healthy Participants: A Systematic Review and Meta-Analysis"
• National Sleep Foundation: "How Does Exercise Help Those With Chronic Insomnia?"
• CCDC: "Physical Activity and Health: A Report of the Surgeon General"
• CDC: "Circadian Rhythms and Circadian Clock"
• ACSM: "Chronobiological Effects on Exercise"

Is this an emergency? If you are experiencing serious medical symptoms, please see the National Library of Medicine’s list of signs you need emergency medical attention or call 911.

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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.

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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.

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Managing Homework and Bedtime Routine: Striking a Balance for School-Aged Children

Managing homework and bedtime routines: striking a balance for school-aged children.

As the school year gets underway, balancing children’s homework and bedtime routine  can feel like a tightrope walk for parents. And the struggle is real—on one hand, it’s important for children to get enough sleep to support their cognitive development, memory consolidation, and learning. On the other hand, there’s a lot of homework to be done!

We’re here to guide you through the challenges of balancing homework and bedtime, so your young scholars can thrive in the classroom and under the covers.

The Importance of Sleep for School-Aged Children

Remember when naptime felt like a punishment? Turns out, sleep is the superhero of cognitive development . While our kids snooze, their brains are busy building memory bridges and sharpening their problem-solving skills. Adequate, quality sleep is the secret ingredient to their attention span, emotional resilience, and yes, even those pop quizzes.

Understanding the Challenges of Homework and Sleep

There are several challenges that can make it difficult for children to get enough sleep . First, there’s the nightly battle of sitting down to tackle homework. And then, the dreaded dilemma of: stay up to finish this assignment or prioritize sleep and go to bed? It’s a conundrum every parent faces.

Too Much Homework

Many school-aged children come home with a stack of homework that feels like more than they can complete in one night, which commonly leads to late nights and possibly sleep deprivation.

Screen Time

From TVs to smartphones, computers to tablets, many children spend hours each day using electronic devices. This screen time can stimulate the brain, interfering with their sleep and making it difficult for them to fall asleep.

Kids can experience stressors from a number of sources, including academic pressure, social demands, and even family problems at home. This stress can make it difficult not only to focus on homework but also to fall asleep and stay asleep.

Crafting a Homework Schedule that Respects Sleep Needs

Picture this: a homework schedule that respects both learning and essential snooze time. Dreamy, right? Here are a few things that parents can do to help your children create a homework management schedule that respects their sleep needs:

• Set limits on homework hours. The National Sleep Foundation recommends that children ages 9-13 should ideally get 9-11 hours of sleep per night, but sometimes it can feel like their homework workload can eat into those precious sleep hours. That’s why healthy time management habits are essential. Teaching your child how to prioritize tasks and set achievable goals can significantly impact the number of hours they spend on homework each night. Ultimately, helping them manage their workload effectively not only supports their learning journey but also ensures they have ample time for the quality sleep they need.
• Prioritize tasks. Help your child to prioritize their homework tasks so that they can focus on the most important assignments first and prevent feeling overwhelmed or stressed.
• Take breaks. Encourage your child to take breaks every 20-30 minutes while they’re working on homework. Regular breaks will help them stay focused and avoid getting burned out.
• Set a bedtime schedule and stick to it. Even on weekends, it’s important to stick to a regular bedtime schedule to regulate your child’s body clock and make it easier for them to fall asleep and stay asleep at night.
• Set a “no screen” rule for one hour before bed. The blue light emitted from screens can interfere with the production of melatonin, a hormone that helps to regulate sleep. Limiting screen time before bed will give your child’s eyes a break from the blue light emitted from screens and help them to wind down after a long day. If your child needs to use a screen before bed, finishing up homework or reading on a tablet, make sure their devices are scheduled to regularly shift into “night mode” a couple hours before bedtime.

Establishing a Consistent Bedtime Routine

A consistent bedtime routine isn’t just a calming ritual; it’s a sleep-inducing magic spell. Winding down with calming activities helps encourage sleep. Here are some healthy sleep habits to add to a nightly routine for a seamless transition to dreamland:

• Reading. Not only can reading help improve your child’s literacy skills, but it is also a great way for them to relax and unwind before bed. 
• Taking a bath. A warm bath can help to soothe the body and mind, making it easier to fall asleep.
• Listening to calming music. Create a relaxing atmosphere and promote sleep with some quiet, calming music.
• Stretching. Gentle stretching can help relax the body and mind, making it easier to fall asleep.
• Meditation. Similar to stretching, meditation can help calm the mind and body and promote relaxation before bed.

Collaborative Communication Between Parents and Children

Striking a balance between homework and bedtime can feel like a science experiment—tinkering to figure out the right ratio between enforcing the rules and going with the flow or prioritizing wellness and completing tasks. But the truth is, there is no magical equation or one-size-fits-all solution to strike the right balance between homework management and bedtime. 

In fact, a 2018 Better Sleep Council study found that homework-related stress is a significant concern for high school students, with more than three-fourths (75%) citing it as a source of stress. The study also found that students spending excessive time on homework (39% spending 3+ hours) may experience increased stress without proportional academic benefits, further underscoring the need for a more thoughtful approach to homework and its impact on sleep.

One way to help find the right balance for your kids? Keeping a line of open communication. Talk to your kids about their schoolwork and sleep needs . Our advice?

• Get their insight. Ask them about how much homework they have each night and how long they think it might take them to finish.
• Organize their workload. Get a homework planner to help them to prioritize their tasks and set achievable goals.
• Encourage participation. Involve them in crafting their routines, empowering them to take charge of their education and sleep.
• Work together. If they’re feeling overwhelmed or stressed, work together to find solutions.

This isn’t just about bedtime routine; it’s about fostering responsibility and finding balance.

Explore more sleep-related resources, tips, and research at bettersleep.org .

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How to Sleep Better at Night: 20 Pre-Bed Tips From Sleep MDs

Here are the smartest ways to wind down in the hours before bedtime to sleep better at night.

Shelby is a published lifestyle writer, print and digital journalist, and soul-centered storyteller who specializes in home and decor, mental health and wellness, and travel topics. Her work has appeared in Real Simple, Better Homes and Gardens, Martha Stewart Living, and many more publications and websites. Highlights: * Writing covers home and decor, mental health and wellness, and travel topics * Work has appeared in Real Simple, Better Homes and Gardens, Martha Stewart Living, and more * Former associate magazine editor at American Girl magazine

Haley is a Wisconsin-based creative freelancer and recent graduate. She has worked as an editor, fact checker, and copywriter for various digital and print publications. Her most recent position was in academic publishing as a publicity and marketing assistant for the University of Wisconsin Press

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We need to learn how to sleep better at night. For many of us, our nightly routine looks like this: eating a way-too-late dinner, collapsing in front of the TV with smartphone in hand, scrolling and texting for an hour or two, then tossing and turning for another terrible night of sleep. Ugh.

Low-quality sleep has become a more significant issue than ever, and it has to do with how we approach sleep—what we’re doing before we turn off the lights and hit the sheets. Reviews.org reports that 60 percent of Americans sleep with their phones close at hand. One report from Sleep Cycle found that the average American goes to bed at precisely 11:39 p.m., which generally does not add up to the optimal seven to nine hours of sleep most health professionals and institutions recommend for adults.

• Ken Zweig, MD , is an internist at Northern Virginia Family Practice Associates and an expert in sleep disorders.
• Amer Khan, MD, is a board-certified neurologist, sleep specialist, and founder of Sehatu Sleep Clinic in Roseville, CA.

Have Dinner Well Before Bedtime

Late-night dinners and pre-bed snacking happens all the time—and sometimes there’s nothing you can do about it. But when wolfing down a super-late dinner or indulging in midnight treats becomes a regular (or nightly) occurrence, it actually isn’t the best for sleep quality , for many reasons. Dr. Khan says that heartburn, stomach reflux, and high blood sugar levels—all things that can negatively impact sleep—can be prevented by having dinner earlier in the evening , at least two or three hours before bedtime to give your system enough time to get the digestive process going.

Switch to Decaf

Maybe you often down a second or third cup of coffee late in the day to power through, or drink a cup at night to burn the midnight oil. Since stimulants like caffeine inherently wake your body up, it makes sense to choose a stopping point for having them earlier in the day, so that you can enjoy a better night’s sleep. (P.S. caffeine can stay in your system for up to 12 hours!)

“Stop consuming stimulants, including caffeine, nicotine, and alcohol, several hours before your intended bedtime,” Dr. Khan recommends.

Avoid Super-Late, High-Intensity Workouts

For many of us, exercising after work is the only option, but if you’re able to exercise before work, over your lunch hour, or right when you get home, this might be ideal if you’re on the hunt for ways to improve your sleep. 

“Exercise in the early evenings several hours before bedtime,” Dr. Khan says. “[Exercise] helps release a lot of mental and physical stress and improves metabolism. However, strenuous exercise should be avoided close to bedtime because it activates both body and mind, affecting sleep onset.”  

Set an Alarm—for Bedtime

You’re likely accustomed to setting your alarm for the morning, but have you thought about setting one for when it’s time to go to bed? Dr. Zweig recommends setting an alarm for when it’s time to go to bed—maybe even a little before so you have a signal to start your nighttime wind-down routine.

“Most of us have an alarm that tells us it’s time to wake, but our body also wants to be consistent about sleep,” Dr. Zweig says. “Set an alarm each night to nudge you to bed, rather than staying up to watch one more show.”

Don’t Go To Bed Earlier if You Need To Wake Up Earlier

Yes, you read that right. When we anticipate an especially early morning, many of us go to bed early to try to grab some extra shuteye, but this is actually counterproductive. According to Dr. Khan, going to bed early can lead to frequent awakenings during the night, which worsens sleep quality. Instead, simply go to bed at your regular time, resulting in better-quality sleep.

Write a To-Do List

Say goodbye to those middle-of-the-night Post It notes! “Write a to-do list before bed,” Dr. Zweig says. He admits that this doesn’t sound like the best idea, since that list might be stressful and overwhelming, but it’s actually a wise habit—it can put your mind at ease before hitting the pillow.

“When you write it down, it helps you feel confident that you won’t forget something and be more prepared for the next day,” he continues. “You can go to bed more easily knowing the list will still be waiting for you in the morning, rather than worrying you might forget an important item.”

Lower Your Thermostat

Dr. Zweig says that repeated studies show that we sleep better in cool environments. That’s why it’s smart to set your thermostat between 65 and 67 before bed , as Dr. Zweig recommends. “Our body temperature drops when we sleep,” he says. “A cooler bedroom helps facilitate this release of heat.”

Avoid Screens

You may have heard what’s quickly becoming an age-old adage, but it’s still true: avoid all electronics for at least one to two hours before bed. This includes the TV, computer, tablet, and smartphone. They all "emit blue light,” Dr. Zweig says, which “interferes with your body’s internal clock.“

"Shutting devices down well before bed allow your body and mind to prepare for sleep,” he adds. In our always-plugged-in society, this can be a tough ask, but your body will thank you for it come bedtime.

Engage in Relaxing Activities

You know those nights when you take a warm bath and then head to bed, you tend to sleep more peacefully? Well, there’s something to that. Generally, experts agree that relaxation-promoting habits like a calming, warming bath before bed can help you sleep better. Actually, taking a bath has more than just calming effects: Research has found that taking a warm bath one to two hours before going to bed promotes faster sleep onset because as your body cools down after the bath, this temperature drop helps encourage natural sleep.

Dr. Khan says that relaxing pre-sleep activities can include listening to calm music, taking a hot shower or bath , and drinking warm liquids such as non-caffeinated tea. 

“For the mind to switch into sleep mode, it requires a state of calmness,” he explains. “Warm liquids and foods, a [satisfied] stomach, and a cozy feeling of warmth promote sleep onset, while cooler temperatures [in your sleep environment] help maintain better sleep .” 

Dr. Zweig says that any relaxation method, from meditation to reading a fiction book, helps the body and mind relax and transition from fully awake to resting, and eventually sleep. 

“We need to transition slowly to sleep,” he notes. “Most of us know that it’s very difficult to even consider sleep when we’re in a state of excitement. Your mind and body need time to adjust from a state of heightened intensity to relaxation.”

Do Some Stretches

“Do some stretches before getting in bed ,” Dr. Khan suggests. “Joint stretching is associated with a sense of stress release and relaxation and promotes better sleep. Yin Yoga, a form of yoga that involves several minutes of staying in the same pose while gently stretching joints and ligaments, is one such activity that is beneficial.”

Turn the Lights Down

Dimming the lights in your bedroom—or wherever you're spending the hour or so before you fall asleep—signals to your brain that it's time to wind down for bed. And sleeping in darkness is best for your body, so ensure that your bedroom stays dark for as long as you plan to be asleep. If the sun rises before you do, look into blackout shades or curtains or wear a sleep mask so the dawn does not disrupt you.

Avoid Late or Long Naps

Napping on a snoozy Saturday afternoon can feel like the best thing in the world—until you're tossing and turning in bed that night. Resist the urge to nap longer than half an hour during the day, and don't nap later than 3:00 pm. Though you might feel tired, your bedtime self will thank you.

Skip the Cocktail

While alcohol is technically a depressant and can make you feel sleepy, it actually decreases sleep quality. Drinking alcohol before bed can cause you to wake up more during the night and early morning, leading to feeling poorly rested the next day. Even one drink causes sleep disruption, so it's best to avoid alcohol altogether for a peaceful night's rest.

Avoid Liquids Near Bedtime

You know the feeling—you're in bed, just about to fall asleep, and you realize you have to pee. While you do your best to ignore the sensation, it keeps creeping up until finally, you're forced out of slumber and into the bathroom. It's important to stay well hydrated during the day, but try to avoid drinking one to two hours before hopping into bed.

Head Outside

During the day, that is. Your body's circadian rhythm , your internal timekeeper that runs on a 24-hour cycle, needs indicators of daytime and nighttime. Getting out in the natural light for at least half an hour early in the day lets your body know it's time to be awake and, in turn, will know when it's time to sleep.

Get Comfortable

If you are not completely comfortable at night, you will spend more time tossing and turning than sleeping. Make sure your pajamas aren't too tight, too itchy, or anything else that might disrupt your snoozing. 

If you have lower back or hip problems , try putting a pillow between your knees (or get a specifically designed hip pillow). Cervical pillows with a crevice in the center can also help with neck pain. 

Bedding is essential, too. Investing in good-quality sheets and comforters may feel extravagant, but your sleeping self will thank you.

Use a Weighted Blanket

Weighted blankets  have been proven to improve people's abilities to fall asleep, sleep through the night, and feel more relaxed during the day. The theory is that the pressure-weighted blankets apply to the body, and "deep pressure touch" reduces anxiety and promotes sound sleep. These blankets come in various weights, from five to 35 pounds.

Unfortunately, forcing yourself to sleep doesn't work. If you try to make yourself go to sleep and you can't, your mind will start to associate frustration with bedtime, and you'll create more sleep problems in the future. Instead, if you can't sleep after 15 to 20 minutes, get up and do something relaxing—read a book, meditate , give yourself a scalp massage—then climb back into bed.

Express Gratitude

Studies indicate that practicing gratitude can promote feelings of peacefulness, well-being, and contentment. Try writing in a gratitude journal before bed. Write down as many things as you can think of that you're grateful for from the day. Then, let those feelings of tranquility and calmness float you off into sleep.

Try to Stay Awake

This idea may seem counterintuitive, but trying to keep yourself awake can actually help you to fall asleep. Sleep performance anxiety is a genuine problem, and by employing reverse psychology, you can basically trick yourself into sleeping. Likewise, studies suggest that if you try to force yourself to sleep, you're more likely not to be able to fall asleep.

Sleep Foundation. Is it bad to eat before bed?

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How to Stay Up All Night Doing Homework

Last Updated: June 9, 2024 Fact Checked

This article was co-authored by Jeremy Bartz, PhD . Dr. Jeremy Bartz is a Clinical Psychologist in private practice based in Los Angeles, California. Dr. Bartz specializes in treating depression, anxiety, OCD, mind-body syndromes, chronic pain, insomnia, relationship difficulties, attachment trauma, and resolving the effects of narcissistic trauma. He received a Ph.D. in Counseling Psychology from Brigham Young University and completed a fellowship In Pain Psychology at Stanford's premier pain management clinic. 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 223,515 times.

Staying up all night to do homework is not advised, but sometimes it’s unavoidable. If your homework has piled up to the point that the only way to complete it is to pull an all-nighter, then make some preparations and get your head in the game. You’re in for a long night.

Getting Organized Before Your All-Nighter

• Make sure you have all the resources you’ll need –all your books, assignments and stationery.
• If it helps you to have music playing as you work, work near a speaker. But choose instrumental music to avoid being distracted by focusing on the song lyrics instead of your assignments.

• Feed your body protein rich foods, like peanut butter sandwiches, turkey sandwiches or hummus and carrots.
• Stay away from sweets; the sugar will cause you to crash.

• Put the biggest assignments that are due first near the top of the list.
• Put smaller assignments that you can complete quickly and easily near the bottom of the list. Try to do these towards the end of your night when you’re exhausted.
• Any assignment that isn’t due the next day should be completed on another night.

• Approximate how long each assignment will take you and then block off an appropriate amount of time in your night to do the work.
• Schedule high priority assignments early in the evening, when you’re still at your best.
• Schedule in a ten minute break every two hours. Use this time to get up and walk around and give your brain a break.

• Don’t nap for longer than 30 minutes. If you nap for longer than 30, you risk entering into REM sleep cycle.
• If you don’t have time for a nap, take a fifteen-minute walk outside. It will accomplish the same thing.

• Make a concrete plan of what time you’re going to begin working and stick to it. Set an alarm, if you have to.
• Turn off your phone and any other distractions that might impede you from beginning your work.

Executing Your All-Nighter

• For every caffeinated beverage you drink, drink a cup of water.
• As the night goes on, increase the time between caffeinated beverages.
• If you feel yourself falling into a slump, take a multivitamin.

• A quick workout can boost your brain's ability to learn and retain information, which will help you break through your slump.
• Don’t do a full workout – instead, do some quick exercise in the form of 10 pushups, 10 jumping jacks or 10 sit ups.

• If pinching isn’t cutting it, splash cold water on your face for an added boost.
• Lower the thermostat in your house or study area to keep your body alert.
• Take a cold shower to freeze yourself awake.

• The closer the light is to your eyes, the better, so try to work near a desk lamp or computer screen.
• Change rooms every couple of hours so your eyes don’t have time to fully adjust to the bright lights.

• Keep a stash close to your desk and dip into it whenever you feel yourself slowing down.
• Drinking mint tea is also a great way to get some added caffeine.

Staying Motivated During Your All-Nighter

• Don’t invite over a friend who only wants to talk and hang out. You need someone who will motivate you, not distract you.

• If you know you can’t go all night without checking Facebook, deactivate your account for the night. You can reactivate it as soon as all your work is done.
• Give your social media passwords to a friend or parent for the evening so you can’t break in to check your accounts.

• Use your priority list from earlier, cross each item off the list when it’s completed, then move on to the next one.

• Every time you finish an assignment, throw a five minute dance party. You’ll get some exercise in and you can listen to your favorite song.
• Give yourself five minutes to check your phone after completing an item on your to-do list.

• Take 10 - 15 minutes every two hours to grab a snack or take a walk.
• If you feel overwhelmed, take a 10 minute break to meditate.

Supercharge Your Studying with this Expert Series

Expert Q&A

Tips from our Readers

• Since you'll be using them for a prolonged period, make sure to charge up all of your electronics! If your laptop or phone dies halfway through your study sesh, it can take up some of your valuable time to re-charge them.
• If there are certain foods you know make you tired or sluggish, try to avoid them while you study. Choose food items you know for sure won't make you want to take a nap.
• If you can get any sleep at all, do so. Even if it's just a half hour to an hour, your brain can really use that time to regenerate!
• Staying up for too long can be dangerous. Do not stay awake for longer than 36 hours consecutively. Disregarding this advice can lead to sickness and possible death. Thanks Helpful 0 Not Helpful 0
• If you know you have this much homework, start it as early as possible or during lunch or other down times at school. Starting the homework at 4:00 PM is better than doing it at 4:00 AM! Thanks Helpful 0 Not Helpful 0

You Might Also Like

• ↑ https://www.uopeople.edu/blog/find-a-quiet-place-to-study/
• ↑ https://au.reachout.com/articles/foods-that-help-our-brain-study
• ↑ https://www.fnu.edu/7-techniques-improve-study-habits/
• ↑ https://learningcenter.unc.edu/tips-and-tools/studying-101-study-smarter-not-harder/
• ↑ https://www.hsph.harvard.edu/nutritionsource/food-features/coffee/
• ↑ https://www.apu.edu/articles/6-crucial-study-habits-for-college-students/
• ↑ https://www.helpguide.org/articles/healthy-living/how-to-start-exercising-and-stick-to-it.htm
• ↑ https://students.ubc.ca/ubclife/pull-all-nighter-if-you-have
• ↑ https://www.psychologytoday.com/us/blog/finding-new-home/201905/chew-or-not-chew-gum-when-studying
• ↑ https://www.fnu.edu/10-reasons-form-study-group/
• ↑ https://psychcentral.com/blog/psychology-rewarding-yourself-with-treats
• ↑ https://www.psychologytoday.com/us/blog/your-future-self/201804/giving-yourself-break

About This Article

If you need to stay up all night doing homework, there are a few ways to help you stay as productive as possible. First, break down your work into smaller tasks and write a schedule to cover everything. Make sure you take regular breaks to walk around and refresh yourself. You should also turn off your phone, log out of your social media accounts, and avoid any other distractions to help you focus. Keep the main lights on in your room and open a window, which will help you stay awake. You’ll probably need caffeine and some healthy snacks, like fruit and nuts, to keep you going. Just make sure you spread them out over the night so you don’t crash after a few hours. For more study tips, including how to do a coffee nap to wake yourself up, read on! Did this summary help you? Yes No

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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.

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.

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39 Ways To Relax Before Bedtime (For Deep, Restorative Sleep)

Disclaimer: This article contains affiliate links, which means we get a small commission for purchases through links in this story (with no extra cost to you). As an Amazon Associate we earn from qualifying purchases. Click here to know more .

What you do an hour before going to bed is crucial to the quality of sleep you are going to obtain that night.

People who spend this hour watching some dramatic news on TV or involved in an argument, would find that they don’t wake up with a sense of a deep rest but one of agitation and fatigue. The hour before you go to sleep should be used for relaxation, because the more relaxed you are, the better your sleep quality will be.

Here are 39 simple yet effective ways to deeply relax your mind and body before going to bed.

Table of Contents

1. Listen to the sounds of the night

Nature has its own music to soothe and relax you.

Before you go to bed, go outside to your porch, or your balcony, and sit in silence for a while.

You will notice many subtle noises emanating in the darkness, mostly from the insects, bugs, frogs and some birds. If you listen in silence, you can sense a harmony in their music which seems to relax your mind automatically. This is an excellent way to relax before bed.

Also Read: 15 Soothing Quotes To Help You Sleep (With Relaxing Pictures)

2. Read some calming literature

Reading can be a very relaxing activity.

Most people seem to doze off into a peaceful sleep while reading, sometimes even with the book in their hands.

Reading requires focus from your mind, which helps in disengaging from repetitive thoughts of the day , and hence brings you out of your mind, so to speak. It’s deeply relaxing for the body to be free of the stream of constant thinking, and this helps bring about a state of restful sleep.

Just make sure that the book you are reading does not provoke thoughts, but is just a calming read.

Some examples of calming books are as follows:

• The Alchemist by Paulo Coelho
• The Prophet by Khalil Gibran
• Open City by Teju Cole
• The Din in the Head by Cynthia Ozick
• The Shell Collector by Anthony Doerr
• About Grace by Anthony Doerr
• The World of Winnie the Pooh by A.A Milne
• Far from the Maddening Crowd by Thomas Hardy
• Stay Calm by Jenny Kempe
• Mink River by Brian Doyle
• The Wind-Up Bird Chronicle by Murakami
• One Man’s Meat by E B White

If novels then to keep you up longer consider keeping a short stories collection so you can dip into bed in time.

3. Practice Breath Awareness Meditation

The practice of breath awareness is an excellent means to relax your body before sleep.

This meditation requires you to be conscious of your breathing; feel the sensation of cool air caressing the tip of your nostrils as you breathe in and the warm air as you breathe out. When you focus in this manner, attention is taken away from the streaming of thinking and placed on a “non-stimulating” activity like breathing.

An unconscious pattern of restlessness or unease, caused by your stream of thinking, is thus abated while practicing this meditation. Practicing this meditation for around 2 to 3 minutes is more than sufficient to attain a calm state.

You can even do this meditation lying in bed.

Some other breathing exercises you can do are the 4-7-8 breathing and bee breathing , both of which are very calming.

4. Listen to soothing instrumental music

There is nothing more relaxing than the harmonious beats of shamanic drums or the pleasant melody of a flute. In fact, you can get yourself some music designed specifically to relax the mind.

Avoid listening to music with lyrics before going to sleep, because then there is a possibility of the song lyrics getting stuck in your mind, causing you to stay awake longer than usual.

Listen to pure slow relaxing music, mostly from instruments that have a soothing effect like a flute, harmonica, pipe, guitar or a piano . Even sounds of nature like whale sounds, sound of rain, sounds of a forest, ocean sounds etc. can be very relaxing.

You can easily find videos with relaxing sounds on YouTube. There are also various apps that allow you to play such sounds on your phone. One really good one is the calm sound app .

5. Listen to delta frequency binaural beats

Binaural beats alter the frequency of your brain waves generating deeply relaxing states.

The brain produces delta frequency waves while in deep sleep. When you listen to delta binaural beats, your brain tries to mimic that frequency resulting in a calm state of mind. This phenomena is known as brainwave entrainment or brainwave synchronization .

Listening to 5 to 10 minutes of delta binaural beats before sleeping can relax your mind and aid deep restful sleep.

You should be able to find free binaural beats on YouTube or download them from some websites that sell such beats.

Here’s an example:

6. Have a cup of Chamomile Tea

There is nothing more soothing to the nerves than a nice cup of chamomile tea.

In fact, traditionally chamomile has been administered for stress relief and sleep and it has some “>scientific backing too.

The best part about drinking chamomile tea is that its effect is quite instant and one does not have to drink it on regular basis to cure sleeplessness. You can have a cup of chamomile tea around half an hour before you sleep.

If you don’t enjoy chamomile, some other decaf teas you can try are peppermint, kava and lavender.

7. Diffuse lavender essential oil

Traditionally lavender has been used to promote sleep. And this is for a good reason.

Research indicates that lavender essential oil slows down your heart beats, relaxes your muscles and puts you in a parasympathetic state. Research also indicates that lavender promotes deep relaxing sleep states also know as the ‘slow wave sleep’.

Add a few drops of lavender essential oil to a diffuser an hour before your sleep time and you will create a relaxing environment in your bedroom.

If you don’t have a diffuser, you can use a spray top bottle to spray the diluted oil directly onto your pillow and sheets. Add a few drops of essential oil to a spray top bottle, add some water, shake well and you are good to go.

You can also try steam inhalation with lavender oils which is discussed in the next point.

8. Do steam inhalation

Warm steam inhalation before bedtime has been shown to aid relaxation and significantly improve sleep quality.

To make this even more beneficial you can include lavender essential oil to the mix. Here’s how.

Boil water in a heatproof bowl. Once the water starts boiling, take it off the heat, add two to three drops of lavender essential oil (or any other oil that you find relaxing) and inhale the therapeutic steam through your nose for 2 to 3 minutes. You can use a towel to cover your head if you want.

9. Do progressive muscle relaxation

Progressive muscle relaxation (or PMR) is a powerful exercise you can do right before bedtime to deeply relax your body. The technique is simple and all you have to do is consciously tense up various body parts and relax them.

Here’s a Youtube video that beautifully demonstrates this technique.

10. Listen to a sleep podcast

There are tons of podcasts online that are specifically designed to help you sleep. The soothing voice of the narrator combined with random, long-winded topics that are not too interesting and at the same time, not too boring helps take your attention away from your thoughts and slowly lulls you to sleep.

Some really popular podcasts you can checkout are as follows:

• Snoozecast: Stories for Sleep.
• Sleep With Me by Drew Ackerman.
• Sleepy by Otis Gray.
• Nothing much happens by Kathryn.
• Boring books for bedtime by Handymakes.
• Sleep whispers.

Here’s an example of a podcast episode by Kathryn (Nothing Much happens):

You can find and listen to these podcasts on your phone by downloading the iTunes, Google Podcasts, Podbean or Spotify App. You can even listen to podcasts on your computer through Youtube and sites like Podbean or Stitcher.

11. Listen to an audiobook

If you are not a big fan of podcasts then you could explore the option of listening to audiobooks. A lot of audiobooks have readers that have calm, relaxing voices and there are plenty of titles ranging from poems, novels, and short stories to choose from.

The best part about listening as opposed to reading a book is that you can do it with the lights turned off. So it’s perfect for some night time relaxation.

There are many websites where you can find audiobooks, with Audible.com and AudioBook.com being the popular ones.

Simply download any one of these Apps and start listening. The audible app also has a nifty feature that allows you to set a sleep timer so you can avoid staying up for hours listening.

12. Spend some time journaling

Journaling before bedtime helps you get things off your mind and is therefore very calming. If you don’t know what to write, just write about your day or whatever’s on your mind at that particular moment.

Remember that you do not need to make it perfect; don’t worry about grammar or structure, just let the words flow without thinking too much.

13. Solve puzzles

Puzzles can be calming as they help refocus your attention and are not overly stimulating like a video game.

You could consider doing logic puzzles like Crosswords, Sudoku, Nonogram, Dot-to-dot (connect the dots), Boogle, Trivia or even mechanical ones like Jigsaw Puzzles or the Rubix Cube.

A good option is to buy a few puzzle books so you always have access to puzzles.

14. Listen to ASMR

ASMR consists of a combination of gentle sounds such as whispering, rubbing, tapping, scratching and brushing that can trigger feel good (tingling) sensations and instant relaxation responses in some people. It might work for you and it might not, you will just have to find out.

You can find a ton of ASMR videos on YouTube, Spotify or other podcast apps.

Here’s a video to give you an idea of what ASMR is all about:

15. Try coloring for a few minutes

Coloring is a simple activity that has many associated benefits. For instance, coloring has been shown to relax the fear center of your brain and thereby reduce stress and anxiety. A few minutes of coloring can take you into a Zen like state that is free from thoughts and is deeply relaxing.

Plus, anyone can color, all you need is a piece of paper and some coloring pens.

You can use pencil colors, sketch pens, basic watercolors or even crayons for coloring. And do not worry about making it look good. It doesn’t matter if it is messy, it will still relax you.

16. Use a weighted eye pillow

Weighted eye pillows are absolutely amazing for some pre bedtime relaxation. These pillows apply gentle pressure on the eyes that helps reduce eye fatigue, headaches and migraines.

Place them hot or cold (You can heat them in the microwave or cool in the freezer) on your eyes for 10 to 15 minutes and you will sure to start feeling doozy.

Some eye pillows also come infused with lavender that can offer an additional layer of relaxation.

17. Use a neck wrap

Similar to the eye pillow is a neck wrap. You can wrap them hot or cold around your neck/shoulders for 20 to 30 minutes before bedtime and they help relax your neck/shoulder muscles reducing aches, cramps and stiffness. Considering that most of our stress gets accumulated around this area, these wraps are great for relaxation.

A combination of neck wrap and eye mask would be a great way to relax.

18. Get a soothing back/shoulder massage

Back/shoulder massages are the ultimate form of relaxation. If you don’t have a partner around you can also give yourself a self-massage or use a massaging tool. You can find a ton of massaging tools online.

19. Try knitting

Doing a repetitive activity like knitting can help you achieve a Zen-like meditative state that will prevent your mind from wandering into stressful thoughts helping you relax and unwind. Knitting is the perfect relaxation activity before bedtime.

Knitting is also quite easy to learn and there are plenty of easy knitting projects that you can do.

20. Take a warm bath

In cooler weather one of the best things you can do to relax and unwind is to take a warm bath. Add a few drops of lavender essential oil or some other relaxing oils to your bath and soak your stress away. Warm showers work great too. Just make sure that the water is not too hot.

21. Soak your feet in a foot spa massager

If you are on your feet a lot during the day, soaking your tired feet in a foot spa massager will feel like pure heaven. Foot spa massagers use vibrations, bubbles and warm water to sooth your aching feet. All you need to do is add water, soak you feet, press the start button and relax.

To make this even more relaxing, you can add a few drops of lavender essential oil or bath salts (like magnesium bath salt). Magnesium has been shown to help relax muscles and aid sleep.

This is also great to relieve restless legs during sleep which further aids your sleep quality.

22. Do some relaxing body stretching

Stretching is one of the most powerful and often overlooked methods for relaxation. A good stretch helps loosen stiff muscles, reduces fatigue, improves blood flow and uplift your mood all of which help you relax. Hold your stretches for a few seconds while being mindful for maximum relaxation.

There are hundreds of stretches you can do but it is best to choose 3 to 5 of your favorite stretches and stick to them. Some good ones to consider are bear hug stretch, neck stretches, back/shoulder stretches and butterfly stretch. You can also do some simple yoga stretches like the ‘child pose’, ‘cobra pose’, and the ‘legs up the wall’ pose.

The following video demonstrates some simple stretches that you can do before bedtime:

23. Watch falling sand art

There is something really calming about watching sand particles fall and create unique patterns, structures and landscapes. This is the reason why falling sand art has become really popular over the years.

You can find a variety of sand art online on sites like Amazon.

24. Watch a lava lamp

Another option similar to watching sand art is looking at a lava lamp. A lava lamp consists of an incandescent lamp and a specially colored wax mixture that rises and falls in a glass vessel creating a mesmerizingly cool effect.

Turn off the lights and you will find the glow and movement of the wax really calming to look at. And since the lamp is not bright enough it’s easy on your eyes and can induce sleep.

You can find a variety of lava lamps (different colors, shapes and sizes) on sites like Amazon.

25. Work on a mini Zen garden

A mini Zen garden is a miniature version of large Japanese Zen gardens (containing sand, rocks, plants, water features and figurines) that are thought to help increase calm and mindfulness.

Running a mini rake through the fine sand while looking at the patterns created and listening to the gentle sounds can really sooth your soul. You can also move around rocks, water features and plants to create unique looking gardens.

Definitely a good way to spend some relaxing time before bed. You can find a wide variety of Zen gardens on sites like Amazon.

26. Lie down on an acupressure mat

An acupressure mat (and pillow) contains thousands of tiny spikes that help relax stiff muscles, relieve headaches and improve circulation. You can lie down on the mat for 10 to 15 minutes to relax and unwind before you go to bed.

Make sure to set a timer on your phone before you use this mat as you just might fall asleep on it.

27. Do some Tai Chi

Tai chi is a practice that involves a series of slow movements combined with rhythmic breathing. It is often referred to as ‘meditation in motion’. A simple 5 minute Tai Chi session with a few basic movements before bedtime will help you connect with your body and greatly enhance the quality of your sleep.

Here’s a simple Tai Chi session you can practice before bedtime:

28. Do bead meditation

Bead meditation involves counting beads on a mala (string of 108 beads) as a form of meditation.

As you turn each bead through your finger, you can add a mantra or a phrase like OM, Love, Relax or any other word that you prefer. It’s much easier to keep your attention focused on a mala bead which can prevent rumination and promote peace and calm.

Once you complete a cycle of counting 108 beads, you will automatically be in a deeply calm state ready for sleep.

Here’s a video explaining how to meditate using beads:

29. Watch fish swim

This might sound odd but studies have shown that watching fish swim for a few minutes reduces stress and anxiety, reduces muscle tension and creates feelings of calm and relaxation.

If you don’t have an aquarium at home start out with a smaller tank or even small bowl with a couple of fishes. If you find it beneficial, you can invest in a bigger aquarium.

30. Do some Qigong shaking

Qigong shaking (also known a ‘Shaking The Tree’) is a slow rhythmic shaking that helps loosen your body, improve circulation, improves digestion, removes stress/anxiety and remove stagnant energy all of which help you sleep better.

All you need to do is stand straight, keep your soles firmly planted on the floor and start to hop on your legs/knees while moving your hands/shoulders.

Shaking for around 5 minutes is the perfect way to get ready for bed.

Here’s a video that show you how to do the Qigong shake:

31. Do body awareness meditation

This is a deeply relaxing meditation technique that you can do while lying down in bed.

In this type of meditation, you take your awareness within your body and consciously relax body parts that feel tensed. You can start from the soles of your feet all the way up to the crown of your head. As you do this exercise, you will doze off even before you have completed it.

Here’s a detailed explanation of this technique .

32. Do some yoga for sleep

Practicing simple, slow-moving yoga poses, especially when combined with deep, conscious breathing, can work wonders to relax an overstimulated nervous system. You don’t even have to roll out your yoga mat!

Before you go to bed, try practicing a few stretches such as seated forward bend, happy baby pose, reclined twist, and reclined pigeon, to start. As you hold each stretch, be sure to breathe slowly and consciously.

33. Create a to-do list

Do you go to bed already thinking about every task you have to complete tomorrow, or perhaps worrying that you’ll forget to do something important when you wake up? You’re not alone!

Planning your upcoming day can help you to relax at night, as long as you keep it light and gentle– in other words, do your best not to stress over every single detail. That can wait until morning.

Instead, create a simple list for all of the important tasks you’d like to get done tomorrow. Then, leave it outside of your bedroom, somewhere you’ll remember to look at it tomorrow; maybe even hang it on the fridge! By doing this, you won’t have to worry about tomorrow as you’re trying to fall asleep tonight.

34. Prep for tomorrow

This follows from the above point; you don’t want to be stressed about everything you have to do tomorrow as soon as that alarm clock rings, so why not prepare yourself tonight, and get a good night’s sleep instead?

The idea behind this tip is to make tomorrow morning run as smoothly as possible. So, you might try laying out the clothes you’ll wear tomorrow, packing your lunch and putting it in the fridge, or preparing your coffee pot so that all you have to do is press “start” when you wake up.

35. Do some light cleaning

Again, try not to undertake any massive projects just before heading to bed; however, it may ease your mind a bit to do some light cleaning just before sleeping. After all, isn’t it difficult to relax when there’s a mess in another room?

If it helps, you might try doing something simple, such as sweeping the floor or washing the dishes. In addition, if you really become aware of every movement and sensation as you clean, the act of cleaning itself can turn into a moving meditation, which will relax your mind even further.

36. Do some doodling

If you love to draw, you might even find that doing some simple sketches can relax your mind before bed. Although, don’t try to complete a masterpiece right before you shut your eyes. Just have fun and doodle for a few minutes, without concern for what the outcome looks like.

You can even consider drawing mandalas which can be a very calming and spiritual experience.

37. Practice box breathing

Slow, conscious breathing can work wonders for your racing mind, and box breathing is a breathing technique that you can practice literally anywhere. You might even practice this as you’re falling asleep!

To practice box breathing, all you need to do is:

• Breathe in for the count of four.
• Gently retain the breath for four.
• Breathe out for four.
• And repeat.

Repeat this sequence as many times as you need in order to feel relaxed.

38. Put your phone in airplane mode

Do you lay down with your phone still on, plugged in right next to your bed? If so, you may often hear your phone buzz once or twice as you’re trying to fall asleep. This stops you from fully relaxing into sleep, because once you hear that phone buzz, you likely wonder who might’ve texted or emailed, whether it is important, whether you should reply immediately, and so on.

Rather, try setting a bedtime, at least on weeknights. When it’s time to lay down, either turn your phone off, silence it, or put it on airplane mode, so that you won’t hear any incoming notifications. Anything that comes in can wait until morning anyway.

39. Add a blue light filter to your devices

And here’s the final tip.

Blue light from devices tends to negatively impact your body’s melatonin production which can impact sleep.

If you have the habit of using your phone or computer before bedtime, consider adding a blue light filter app like f.lux on your computer, tablet and phone. Another option is to invest in good quality blue light blocking glasses.

So these are some simple yet highly effective ways to relax before bed. The bottom line as you would have noticed, is to slow down the thinking processes in the mind and bring in space in your energy field. Anyone who goes to bed with a strong thinking process is unlikely to obtain a good night’s sleep.

Also Read: 53 Thoughtful Sleep Gifts To Help Someone Sleep Better .

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