Sleep is an essential activity for people of all ages, especially for students, and sleep deprivation is a common problem facing many students.

The ELL (English Language Learner) students face a unique set of challenges when it comes to sleeping, such as sharing rooms with other students and adjusting to a new environment. This article provides some tips on how ELL students can make sleeping simple and get the rest they need to function well at school.

Tip #1: Practice Good Sleep Hygiene

Good sleep hygiene refers to some healthy habits and practices that help a person get the best quality of sleep. These include things such as:.

• Establishing and maintaining a regular sleep schedule: Going to bed and waking up at the same time each day helps to set the body clock and promote good quality sleep.
• Avoiding caffeine and heavy meals at night: Consuming caffeine or eating a heavy meal before bedtime can interfere with the ability to sleep well.
• Creating a relaxing bedtime routine: Take a warm bath or shower, listen to calm music or read a book to signal to the body that it is time for sleep.
• Limiting screen time before bedtime: The blue light emitted from electronic devices can suppress the production of the hormone melatonin, which is essential for good quality sleep.
• Making the bedroom conducive to sleep: The bedroom should be quiet, cool, and dark.

Tip #2: Create a Comfortable Sleeping Environment

The sleeping environment is crucial for getting good quality sleep. ELL students who find their sleeping environment uninviting may face difficulty in sleeping. To make their sleeping environment comfortable and inviting:.

• Get comfortable bedding: Purchase comfortable, quality bedding that will help to promote a more comfortable sleep experience.
• Use earplugs: The noise in a dormitory or hostel can be a hindrance to good quality sleep for ELL students. Dormitory noise may come from roommates, guests, or nearby activities outside of the building. Earplugs will help to drown out these sounds and promote better quality sleep.
• Invest in a comfortable pillow: A good pillow helps to support the head and neck and prevent neck pain, which may reduce the quality of sleep.

Tip #3: Develop a Relaxation Technique

Many ELL students may experience anxiety and stress that may negatively impact sleep. Learning a relaxation technique can help students to cope with such feelings and manage anxiety levels better. Some relaxation techniques include:.

• Breathing exercises: Taking a few deep breaths can help to calm the mind and body.
• Meditation: Meditation helps to calm the mind and focus the attention on the present moment, which helps to reduce anxiety and promote relaxation.
• Progressive muscle relaxation: This relaxation technique helps to reduce muscle tension and promote relaxation by tensing and then relaxing specific muscle groups in the body.

Tip #4: Get Some Exercise Regularly

Regular exercise helps to promote better sleep quality by reducing feelings of anxiety and stress, and increasing the level of sleep-promoting hormones in the body.

ELL students should aim for at least 150 minutes of moderate-intensity exercise consumed over three to five exercise sessions per week. They should avoid engaging in high-intensity workouts close to bedtime as it may make it difficult to fall asleep.

Related Article ELL’s Guide to Deep Sleep

Tip #5: Seek Help if Necessary

ELL students experiencing difficulties sleeping should seek help from their schools or healthcare providers. Schools may have resources for students that can improve sleep quality, such as sleep therapy programs or counselors.

Additionally, schools may adjust schedules to support student sleep, such as by offering late starts or early dismissal periods to ensure that students get the recommended hours of sleep. If necessary, healthcare providers may recommend sleep aids or prescribe medications to treat underlying sleep disorders.

Tip #6: Practice Good Time Management

ELL students have a lot expected of them as they learn the new language, making time management essential. They should prioritize completing their schoolwork and finding the right balance between study time and leisure time.

By practicing good time management, students can reduce the amount of stress they experience, which ultimately improves the quality of sleep.

Conclusion

Sleep is essential for the physical and psychological well-being of all individuals, especially for ELL students who are adjusting to a new environment.

This article has provided some tips on how ELL students can make sleep simple and get the rest they need to function well at school.

By practicing good sleep hygiene, creating a comfortable sleeping environment, developing relaxation techniques, getting some exercise regularly, seeking help, and practicing good time management, ELL students can get the quality sleep they need to succeed in school.