I recently had a very good student tell me he gets 6 to 8 hours of sleep per night. I found myself surprised. Then I thought, “Why should I be surprised that a good student takes care of his own needs?” especially when a high school junior requires 8 to 10 hours of sleep for optimal learning. Unfortunately, society values hard work to a fault, sleep often being a casualty. Sleeping enough is not laziness—it is a performance strategy, a competitive advantage.
Just as a bodybuilder must train hard but schedule rest so that muscles can grow during recovery, after studying diligently, the teenager must rest to consolidate memories. The student who improves the fastest isn’t the one who grinds the hardest, it’s the one who recovers the smartest.
More specifically, students who make the best SAT improvements are laser-focused on their practice to be sure, but they also take time for breaks, sleep, and reflection. Breaks, sleep, and reflection are essential for memory, focus, and emotional regulation. A tired, stressed student cannot have a peak performance.
It is not possible to be constantly productive. The highest achievers in the classroom often protect their sleep time and exercise, maintain friendships, and limit late-night cram sessions. They also protect their happiness. Stress does not equal commitment.
What can a student do to minimize stress?
- Study in 90-minute blocks. For every 90 minutes of studying, take a 20 or 25-minute break before diving into the books again.
- Stay away from screens for an hour before bed to increase the chance of a good night’s sleep.
- Take practice tests over a 3-month period before a given SAT instead of cramming just before the test.
- Keep one night per week SAT-free.
Lack of sleep and self-care may be effective in the short term but are unsustainable for the long game.
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