Riya Eliza Shaju’s Post

As the Fall semester is underway, we’d like to emphasize some ways the arts can play a role in improving student academic performance. Students are often balancing the pressure to succeed academically while also taking care of their mental and physical well-being. One of the first things that tends to suffer under these demands is in an erosion of sleep quality.  The relationship between sleep quality, learning and memory encoding has been robustly demonstrated. In Matthew Walker, PhD’s book, “Why We Sleep”, Dr. Walker describes a survey of his students of which “More than 85% of them pull all-nighters… The most common reason my students give for pulling all-nighters is a cram for an exam.” When he compared the MRIs of his students who pulled all nighters and those who got a good night sleep before an exam, he found “there was a 40 percent deficit in the ability of the sleep-deprived group to cram new facts into their brain (i.e., to make new memories), relative to the group that obtained a full night of sleep.” Music is a simple and yet powerful tool students can use to improve sleep quality, which is crucial for academic success. Research shows that listening to 45 minutes of relaxing music before falling asleep has a significant improvement in sleep quality. This is not just an improvement in sleep duration, but also the full range of sleep cycles - REM and NREM stages 1-4, which is essential for memory consolidation and learning. There is a dose dependent effect with people experiencing greater benefits after consecutive nights of music listening. Do your brain a favor and listen to some relaxing music before bed and set yourself up for the best possible night of sleep. Read supporting research here: https://lnkd.in/gJBwcmac

This week, my students and I did some mandala coloring as our activity for tutor time. I discussed with them the potential benefits of mandala coloring, and how it can be an enjoyable activity to improve focus and release stress. As we colored, soft music filled the air, setting a serene atmosphere. It was more than just coloring; it was a chance for us to connect, to chat, and to check in with one another during this challenging exam season. Mandala is a form of art therapy that has been a subject of various research. Some studies link it to reduced stress, improved focus, and enhanced mood. For instance, in a study published in the Journal of the American Art Therapy Association, according to Curry and Kasser (2005), “Structured coloring of a reasonably complex geometric pattern may induce a meditative state that benefits individuals suffering from anxiety” (p. 81). After our colorful session, I introduced my students to the power of diaphragmatic breathing, or simply belly breathing, as one of the best techniques to calm down and reduce heartrate fast. I personally use this technique and share that, like them, I also encounter moments of stress and anxiety. Together, we practiced slow, deep breaths—inhaling through the nose, expanding the belly, without any tension in our shoulders, and exhaling slowly, allowing the belly to relax. Alongside these practices, prioritizing exercise, wholesome nutrition, and quality sleep forms the bedrock of student success. Most importantly, simply being there for our students, listening, empathizing, and understanding their struggles can make a world of difference. Now, I'd love to hear from you! What are some activities or strategies you do in your classes to help relieve stress and reduce test anxiety among your students, especially during exam season?  

Struggling with your child's grades? The solution could be as simple as sleep! 🌛 Our latest blog at Talking Brains Center (TBC) reveals how proper rest boosts cognitive function, mood, and academic performance. Discover why sleep is your child's best ally in education. Don't miss out on unlocking their full potential. Dive into our post for insights and tips on ensuring your child gets the sleep they need. --- TBC offers comprehensive academic assessment and neuropsychology assessment services. This tailored approach helps identify each child's unique learning profile, pinpointing strengths and areas for improvement across a range of academic and cognitive skills.

Want Better Grades? Start School at 11 AM 🔔 A recent survey revealed that 72% of parents believe their children are getting enough sleep. However, the reality is starkly different, with only 11% of students actually sleeping properly. Teenagers' sleep cycles differ biologically from those of adults, causing them to fall asleep later at night and wake up later in day. Early school start times hinder their ability to get sufficient sleep, impacting their learning performance. Dr. Matthew Walker, author of "Why We Sleep," suggests delaying school start times to help students achieve better sleep, which in turn can improve their academic performance. In one of his studies, students showed significant improvement in grades when the school start time was delayed by one hour. According to Dr. Walker, the optimal start time for teenagers (ages 10 to 20) is 11:00 AM. #brain #productivity #education Adjusting school start times to better align with teenagers' natural sleep patterns could have a profound impact on their academic success and overall well-being.

Sometimes, when people first hear about calming corners, they think they’re a “crutch” for students who won’t be able to use these habits in the real world. However, when they are used well, calming corners are the exact opposite. They can instill skills of self-awareness and self-regulation in students that will endure.    For example, when you teach students that stress can cause them to operate from lower brain states, and then encourage them to observe their warning signs of becoming stressed (dysregulated), you can help them increase self-awareness. With this awareness, students are empowered to choose to take a brief break and use a calming corner to self-regulate.     Calming corners come in all shapes and sizes, but they should be a space that provides different sensory experiences from a student’s regular desk. It could be a beanbag chair in a back corner of the room with basket of fidgets, coloring pages, a weighted blanket, and a list of optional breathing exercises. Using a bubble or sand timer students take a 5-minute break and regulate themselves before returning to class.    We recommend that teachers explain the calming corner to the whole class, expressing that it is a space that students can use when they need a quick break to regulate. You might tell students to just raise their hand and make a “C” shape, allowing you to nod to grant permission without interrupting your lesson. Be sure to emphasize that the calming corner is not a time out space – it’s for students to use as needed to get in a headspace where they are ready to learn.    As students begin to identify their personal signs of dysregulation, and utilize the calming corner to self-regulate, they’ll strengthen positive neural pathways. 

Being a university student can be stressful. They juggle a lot of demands at a formative time. Many experience anxiety or depression impacting engagement and grades. How can anxiety and stress be reduced among university students? The attached systematic literature review suggests several interventions work related to cognitive, behavioural and mindfulness techniques. These involve controlled breathing, muscle relaxation, or identifying and modifying dysfunctional beliefs. A more concrete intervention is yoga. Interventions like these produced significant reductions in students’ anxiety and stress levels. More on this SLR here https://lnkd.in/ewmiqwQu

"On the outcomes of teacher wellbeing: a systematic review of research" This article, published in Frontiers in Psychology, explores teacher wellbeing as a growing area of research that is seeing an increase of studies being published in recent years. The author found a significant relationship between teacher wellbeing and factors and outcomes such as teachers’ sleep quality, retention, teacher-student relationships, and student outcomes. https://lnkd.in/eFKRd8E8 #teacherhealth #teacherwellbeing

Today I was privileged to be a presenter once again at the Trinity Year 12 Wellbeing Day at Doltone House, Sylvania. My presentation on ‘Sleep & Breath’ highlights the academic engagement & wellbeing benefits of healthy sleep duration, with practical paced breathing techniques to reduce stress. This year, I’ve added the theoretical framework of Self Determination Theory and associated Coping Strategies to highlight the reciprocal relationship between sleep duration and needs fulfilment. SDT’s core psychological needs of Autonomy, Competence and Relatedness are well suited to the educational experiences of students in their journey through school. Some Key takeaways for our boys: Sleep-deprivation (less than 8-10 hours a night) impairs your ability to engage fully, and flourish in your daily life and academic studies. The phrase ‘If you can’t get out of it, you may as well get into it’ (Skinner & Edge, 2002), and its association with the coping strategy of Accomodation is the best adaptive strategy to achieve needs fulfilment, academic engagement and motivation. This interest in Sleep and SDT has led me to my current research proposal; ‘Exploring the relationship between sleep, psychological needs fulfilment, and low-level disruptive behaviour during the school day’, inspired by conversations with Dr. Andrew Martin and continued with Dr. Paul Evans, of UNSW.

Sleep: The Secret Weapon for College Success! 🎓💤 Are you a college student struggling with sleep? You're not alone! 😴 Sleep deprivation is rampant on campuses, affecting academic performance, mental health, and overall well-being. Young adults need 7-9 hours of sleep, but many fall short. Irregular schedules, stress, technology, and social activities can disrupt your circadian rhythm and lead to sleep disorders. Here are 10 sleep tips for college students: 1. Establish a consistent sleep schedule 🕰️ 2. Create a relaxing bedtime routine 🛀 3. Optimize your sleep environment 🌙 4. Manage caffeine and alcohol consumption ☕🍺 5. Exercise regularly 🏃♀️ 6. Practice stress management techniques 🧘♂️ 7. Limit screen time before bed 📱 8. Use relaxation techniques 🌬️ 9. Avoid all-nighters 📚 10. Take strategic power naps 😴 Developing good sleep habits now will benefit your future career and health. Don't believe the myth that you can "catch up" on sleep later! Remember, prioritizing sleep is crucial for success in college and beyond. Assess your sleep habits and make changes to improve your quality of life. Ready to transform your sleep and boost your academic performance? Check out our comprehensive guide on college student sleep tips: https://lnkd.in/dBn-qyFF Share your sleep experiences or questions below! Let's discuss how we can all get better rest. 💬 #CollegeSleep #SleepTips #StudentSuccess #HealthyHabits #SelfCare #AcademicPerformance

#Exams are here, but parents and students should have no fear. ↘️ Even as examinations are going here are some useful tips to be kept in mind by parents to groom, students better to achieve good results in the examination and life. 1️⃣ Students should be encouraged to read during early mornings hours, rather than reading lessons When their minds are not fresh and receptive. Minds will be fresh during early mornings; what they read will be absorbed well. 2️⃣ Parents should increase their children to read more and more ahead of examination to avoid tension and unnecessary anxiety during examinations. 3️⃣ Parents should ask children to rest sufficiently while preparing for the examinations. Relaxation is an important for mind as food for the healthy body. 4️⃣ Neither the teachers nor parents should create a sense of fear in the students minds about scoring more marks. They should increase them to do their best in the examinations by instilling courage and confidence in their mind. 5️⃣ While every parent wants to see their children’s achievements in the examinations, they should not put more pressure on them. They should understand the capability and capacity of their children. 6️⃣ Parents should never compare their children with that of their neighbours. Human beings inherently have some degree of differences concerning knowledge, memory etc. #Here is what students must keep in mind. 🟢 Students should set aside time for reading uniformally. It should not be more during examinations and less before the examinations. Planned and systematic study pays a lot. 🟠 Students should not neglect food and sleep during examination times because they do not have time. Both are essential for the mind and body to sustain and retain strength to work hard during examinations. 🟡 Students should maintain peace and calm during examinations and not get tensed unnecessarily by imagining how the question paper would be and the faith of their results etc, before and during examinations. 🔵 Examination phobia reduces memory power and weakness minds. Students should be taught Yoga, meditation, meditation or other coping techniques to overcome this. 🟣 Students should develop confidence and faith. They should go to the examination to write the examinations well. There should not be any wavering in the mind or heart. Firmness and faith should be maintained at all costs. Ref; Deccan Herald Newspaper